Garlic is an indispensable ingredient in our kitchen. Not only that, no matter what sauce we make or what we cook, it seems like it is not complete without two or three cloves of garlic, right? The smell alone increases the appetite. But do you know how powerful this garlic that we use only to flavor food is? Throughout history, countries like Egypt, China, India, and Greece have used garlic as a medicine. So, today we will talk about the benefits of garlic for our health in addition to flavoring food and the things we should be careful about.
What are the nutrients in garlic?
The first thing to look at is this. In fact, a clove of garlic that we use for food has very few calories. It also doesn't have much protein or fat. So how is it so good?
Simply put, the power of garlic lies not in the vitamins and proteins it contains, but in the special enzymes and chemical compounds it contains. That is, its virtues come not from quantity, but from its special abilities.
Here's the nutritional information for a typical clove of garlic.
| Nutrient section | Amount contained in one clove of garlic (ดี ว ประมาย) |
|---|---|
| Calories | About 4 |
| Protein | 0 grams |
| Fat | 0 grams |
| Carbohydrates | 1 gram |
| Fiber | 0 grams |
See? The power of garlic lies not in calories or protein. It lies in the special active compounds it contains. So let's talk about those powerful benefits now.
Health benefits of garlic
Medical research has found a strong link between garlic and health benefits. But there's something to keep in mind here. Some studies suggest that raw garlic is more beneficial than cooked garlic. It's also said that supplements containing garlic extract can provide even greater results.
Great for heart health!
Garlic is like a good friend to our hearts.
- Helps protect against heart attacks: A study conducted in the United States has found that a compound called diallyl trisulfide, found in garlic oil, helps protect the heart after a heart attack and during heart surgery. Although this is a study conducted on mice, the results are very promising.
- Helps control hypertension: Studies have shown that taking aged garlic extract tablets can lower blood pressure in people with high blood pressure. How does this happen? Garlic prevents our blood vessels from narrowing, that is, becoming thinner (vasoconstriction). Think of it like the pressure of the water increases when you block a water pipe. When the blood vessels relax, the blood pressure decreases.
- Protection against diabetes-related heart disease: Cardiomyopathy is a heart disease that most commonly affects diabetics. Research has shown that garlic oil can protect the heart against this condition. However, since these are still in the research stage, more studies are needed to fully understand this.
A fighter against infections
Remember how our grandparents used to make a garlic-infused broth for colds and coughs? There's a lot of truth to that.
Garlic is a great ingredient that can fight bacteria, viruses, fungi, and parasites .
The main reason for this is the compound allicin, which is formed when garlic is crushed and chopped. This is what is responsible for the pungent smell and taste of garlic.
- Allicin even works against E. coli, a type of bacteria that is resistant to antibiotics.
- It also fights fungi that cause yeast infections, such as Candida albicans.
- It is also active against intestinal parasites, such as roundworms.
- What's worse is that allicin has also been found to be able to control the growth of a bacteria called MRSA, which is a multi-antibiotic-resistant bacteria that is common in some hospitals.
Can the risk of cancer be reduced?
This is a topic that interests many people. Several studies have found a link between garlic and other vegetables in the same family (like onions) and a reduced risk of cancer.
- Colon cancer: A study involving 40,000 women aged 55-69 found that eating garlic regularly can reduce the risk of colon cancer.
- Stomach cancer: A study conducted over 30 years involving over 100,000 people has shown that people who eat garlic five or more times a week have a significantly lower risk of developing stomach cancer.
- Lung cancer: A study conducted in China found that regularly eating raw garlic is associated with a reduced risk of lung cancer.
Important: This does not mean that eating garlic will not cause cancer. However, it does mean that including garlic in your diet as part of a healthy lifestyle may help reduce your risk of cancer to some extent .
Things to be careful about garlic (risks)
Like everything else, garlic has its own side effects that we need to pay attention to. It's important to be aware of this, especially if you're taking medication for certain medical conditions.
Blood thinning properties
One of the main properties of garlic is that it reduces blood clotting. That is, it has the ability to thin the blood . While this is a good thing for some people with heart disease, it can be dangerous for others.
In particular, if you are taking blood-thinning medications (anticoagulants), you should definitely talk to your doctor before consuming excessive amounts of garlic.
Problems with medications (Drug Interactions)
This is the most important thing. If you are taking any of the following medications, you should avoid taking garlic (especially garlic extract pills).
- Warfarin (Coumadin / warfarin)
- Heparin
These medications thin the blood. Since garlic does the same thing, the effectiveness of the medication can be overstated, leading to dangerous conditions such as internal bleeding in the body.
Therefore, if you are taking medication for any long-term condition, it is wise to consult your doctor before adding too much garlic to your diet.
Take-Home Message
- Garlic is not just a flavoring agent, but a powerful food with many health benefits beyond that.
- Garlic can especially benefit heart health, control high blood pressure, and fight various infections.
- To get the most benefits, it is best to eat garlic raw or lightly cooked. Its benefits increase when it is crushed, chopped, and left to sit for a while before using it.
- Most importantly: If you are taking blood-thinning medication (e.g. Warfarin), be sure to talk to your doctor before consuming excessive amounts of garlic or taking supplements containing garlic.
- Including garlic as part of a balanced diet is a good step towards a healthy life.
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