Ingredient Deep-Dive: Garlic
Although it may appear as a humble little bulb, don’t be fooled: garlic is a superhero. From making a sauce sing with aromatic flavor to helping fight bacteria and disease long before the advent of antibiotics, garlic has been a staple of cuisines around the world for centuries and significantly enhances your overall health when consumed.
What is garlic?
Garlic, or Allium sativum, is a species of a bulbous flowering plant in the genus Allium and its closest relatives are onion, leeks, chives, and shallots. It produces a chemical called allicin when the bulb is crushed, which contributes to its fragrant smell and its anti-microbial properties.
Garlic has been used by humans for thousands of years, with the earliest record of its usage found around 5,000 years ago in Egyptian and Indian cultures. Today, garlic grows wild in Central Asia. The humble bulb has always been widely recognized for its ability to fight all sorts of bacteria, viruses, and fungi.
What are the benefits of garlic?
Several health-enhancing benefits can be found in garlic, such as the below:
1. Protects against the common cold
According to the National Institutes of Health (NIH), there is not enough research to suggest whether garlic can help with the common cold. But some results have shown that it could be helpful, such as a 2014 review where participants who took garlic every day had fewer cold symptoms than those who received placebos. This is likely due to the presence of the allicin compound in garlic.
2. Contains antibiotic properties
When garlic is chopped or crushed, it releases allicin, which acts as an effective antibiotic. Because of this, garlic may be effective against antibiotic-resistant organisms, as this 2018 study found. It can also help manage bacterial infections.
3. Helps with cholesterol and heart health
Garlic can help lower LDL (“bad”) cholesterol, which in turn helps boost heart health. According to the British Heart Foundation, garlic extracts and powder may help lower blood pressure, especially for those with pre-existing high blood pressure. However, more research is needed into the benefits of garlic cloves for heart health.
4. Contains anti-carcinogenic properties
Along with allicin, garlic contains other compounds that may have anti-carcinogenic properties, which help protect against gastrointestinal and other cancers. Some of those protections include cell cycle arrest, where cancer cells are prevented from duplicating and dividing, and apoptosis (death of cancer cells). Although garlic alone won’t protect against cancer, consuming it as part of a balanced diet (along with the rest of its family members: onion, leeks, chives) may help reduce a person’s risk.
5. Improves bone health
Consuming garlic can help reduce oxidative stress for older adults, especially for postmenopausal women, which is useful in treating conditions such as osteoporosis. According to a 2017 study, raw garlic and garlic tablets could help improve calcium absorption.
6. Can help with weight management
Garlic may help with managing weight, such as losing weight, losing fat mass, and decreasing abdominal fat. One clove of garlic (3 grams) also contains about 4 calories, meaning that it can also provide a low-calorie option for flavoring dishes.
Risks and side effects
Common side effects of garlic include heartburn and an upset stomach. For those with conditions such as acid reflux, it may be best to avoid consuming garlic, particularly raw garlic, as it could upset the intestinal tract.
Garlic also serves as a blood thinner, so those who are taking blood-thinning medications should avoid consuming large amounts of raw garlic and garlic supplements. It’s recommended to talk with your health care provider about how best to add garlic to your diet, as its incorporation can add numerous benefits to your health!
Adding garlic to your diet
Adding even a touch of minced fresh garlic to soups, sauces, and meat dishes can add a complexity of flavor that elevates your taste buds and enhances your health. For best benefits, chop garlic, let sit for a few minutes, and then add it to your meals each day.
I also recommend trying some of my recipes that feature garlic for extra flavor and nutrition:
Lovely
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