"Let food be your medicine, and medicine be your food." The phrase comes from Hippocrates, a former Greek physician called the father of Eastern medicine, who prescribed garlic to treat various health problems.
Its consumption went through several of the great civilizations, such as the Egyptians, Babylonians, Greeks, Romans and Chinese. And modern science has already confirmed that they were right.
Most of the benefits come from a sulfur compound formed when a clove of garlic is minced, crushed or chewed. This compound is allicin, which in addition to the medicinal properties, is also responsible for the odor of garlic.
As it is a popular ingredient in cooking and present in many parts of the world, it is easy to consume as it complements most savory dishes. Here are some reasons to include garlic in your diet.
1. Low in calories and high in nutrients
Garlic is very nutritious and low in calories. It has good amounts of manganese, selenium, fiber and vitamin B6 and C, as well as calcium, copper, potassium, phosphorus, iron and vitamin B1. It contains a little of almost everything we need.
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2. Helps fight colds
Garlic enhances the function of the immune system and reduces the number of colds or flu and reduces the average duration of symptoms of these diseases.
3. Lowers blood pressure
The active compounds in garlic can help lower blood pressure, responsible for cardiovascular disease such as heart attacks and strokes. This requires consuming allicin equivalent to about four cloves of garlic a day.
4. Improves Cholesterol Levels
Garlic can lower total and bad (LDL) cholesterol by about 10% to 15%. It can also lower triglycerides, another risk factor for heart disease. But there is no proven effect on HDL (good cholesterol).
5. Prevents Alzheimer's
Garlic contains antioxidants that can help prevent disease by fighting free radicals that contribute to the aging process. This effect, combined with lowering cholesterol and blood pressure, helps in preventing common brain diseases such as Alzheimer's.
6. Improves physical performance
Traditionally used in ancient cultures to reduce fatigue and increase working capacity, it was also used by Olympic athletes in ancient Greece. But there are few current studies on the effectiveness of humans in exercise performance.
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7. Garlic May Improve Bone Health
Rodent studies have shown that garlic can minimize bone loss by increasing estrogen in women, especially menopause, which would benefit bone health. Onions also have this effect. But more human studies still need to be done.
To get the full benefit of garlic, the minimum intake indicated is one tooth eaten with meals two or three times a day. An important tip is not to cook the garlic before crushing it. This must be done with it raw.
Eat Garlic Every Day, And See What Happens to You (June 2023)
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