Introduction
Garlic, a popular herb enriched with the compound allicin, possesses both curative and medicinal properties. It serves as a flavoring agent and vegetable in various dishes, including salads, sauces, meats, and soups. Garlic is used to make garlic butter and garlic toast. Apart from its culinary uses, garlic has been valued for centuries for its potential health benefits in traditional and alternative medicine practices.
What Is the History of Garlic in Traditional Medicine?
Garlic has a long history of medicinal use, with evidence in medical literature dating back thousands of years. It has been used to treat various illnesses and chronic diseases, often incorporated into dietary practices. Even in biblical times, garlic was recognized for its medicinal properties. Hippocrates, a famous ancient physician, frequently prescribed garlic as a medicine for systemic illnesses. In early Olympic times, athletes consumed garlic to boost their performance and stamina.
Scientific evidence supports the benefits of garlic, but more current research is needed to explore its various advantages as described in traditional medicine and literature.
What Are the Nutrition Content of Garlic?
Each clove or garlic pod would yield vitamin C, zinc, calcium, iron, potassium, magnesium, vitamin E, vitamin K, and manganese in small amounts. According to the USDA (United States Department of Agriculture), the nutrition information for one clove of raw garlic approximately 3.52 ounces has been enlisted as follows:
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Sodium: 0.00001763 ounces.
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Carbohydrates: 1.167 ounces.
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Fiber: 0.0035274 ounces.
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Protein: 0.224 ounces.
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Vitamin C: 0.00003174 ounces.
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Zinc: 0.000056 ounces.
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Total Calories: 149 calories.
While consuming garlic, its nutritional content can be affected by cooking or boiling, potentially altering its medicinal and therapeutic effects. There are different commercially available versions of garlic, including garlic powder, garlic oil, and garlic supplements. These supplements can be derived from garlic oil or made from fresh, dried, or aged garlic pods. Each form of garlic is believed to have specific therapeutic effects on the immune system, according to traditional and alternative medicine.
What Are the Adverse Reactions Related to Garlic?
Garlic is generally considered safe for most people when consumed in typical amounts, according to the National Institutes of Health (NIH). The common side effects associated with garlic consumption, are bad breath (halitosis), body odor, upset stomach, bloating, and gas, Some may also experience heartburn. It is important to be aware that certain individuals could be allergic to garlic or its various forms like garlic tea, supplements, powder, or oil. In cases of suspecting an allergic reaction after consuming garlic, it is important to report any possible symptoms to the healthcare provider or allergist for proper evaluation and to find suitable alternatives for the diet. As per NIH, for individuals taking blood-thinning medications like Warfarin or undergoing surgical procedures, consuming garlic may increase the risk of bleeding. Before incorporating garlic supplements, garlic, or garlic tea into your diet, it is recommended to discuss it with the healthcare provider, nutritionist, or dietitian to ensure it is safe and appropriate for the specific health conditions or medications.
What Are the Systemic Health Benefits of Garlic According to Current Research?
The systemic health benefits of garlic are:
1. Fights Cell Damage and Maintains Health: Nutrition research, including meta-analyses of various clinical trials, suggests that garlic supplementation can effectively regulate oxidative stress markers in the body, including the marker known as "total antioxidant capacity." This indicates its potential to counteract cell damage caused by oxidative stress. The anti-inflammatory properties of garlic help to heal sore and inflamed joints and prevent cartilage damage.
2. Fights Chronic Disease Progression: Current research shows that garlic extracts would significantly reduce the chronic illness such as atherosclerosis (thickening or hardening of arteries due to plaque buildup in their inner lining), hypertension (high blood pressure) diabetes (a chronic condition where blood glucose levels are high) hyperlipidemia (elevated levels of cholesterol and triglycerides in the blood), myocardial infarction (heart attack), and ischemic stroke (occurs when the blood supply to the brain is reduced, depriving brain tissues of oxygen and nutrients). It is due to the varied nutritional and phytochemical (chemical compounds produced by the plants to resist bacterial fungal or viral infections) properties it possesses. The potential therapeutic benefits of garlic are attributed to its bioactive components such as organic sulfides, saponins, phenolic compounds, polysaccharides, etc.
3. Boosts Immunity: According to the 2020 overview of 83 promising research studies on garlic, the health benefits so far studied by nutrition and health experts seem satisfactory in preventing the risk of chronic disease and in boosting systemic immunity. The researchers also caution that larger studies need to be performed to verify the right dosage of garlic to check the effect on the body (based on the dosage equivalent). Current research shows that garlic has various anti-inflammatory properties with cardioprotective potential because of its plant-based compounds that can aim to reduce high blood pressure.
4. Anti-Cancer Effect: Garlic shows potential anti-cancer effects by stimulating the immune system and reducing tumor growth, especially in colorectal cancer (bowel cancer). (These are small poly growths seen on the inner lining of the colon or rectum). But, current research on garlic's cancer-preventing properties has produced mixed results, and further investigations are required.
5. Detoxify Heavy Metals in the Body: Garlic plays an important role in detoxifying heavy metals in the body. It contains substantial amounts of sulfur compounds, which aid in protecting organs from damage caused by heavy metal toxicity. The compound allicin, found in garlic, is particularly effective in lowering lead levels in both the blood and various body organs.
6. Antibacterial Activity: Studies have demonstrated that raw garlic possesses antibacterial, antiviral, antiparasitic, and antifungal properties. The antibacterial and antioxidant property of garlic is used to clear up the skin and helps kill acne-causing bacteria. Garlic fights fungus, and is used to treat athlete's feet (a contagious fungal infection causing itchy skin issues on the feet and usually begins between the toes). Soaking the feet in garlic water or rubbing with raw garlic, can attack the itch causing fungus. Here, more extensive research is needed to conclusively establish these benefits.
7. Culinary Use: For garlic enthusiasts, incorporating garlic into daily meals is easy. Garlic can be used whole, chopped, or minced in various recipes. It can be sauteed in oil, roasted, or used for pickling.
8. Garlic Teas: Garlic teas have gained attention for their health benefits in recent nutrition research. A popular combination of garlic tea with lemon and honey, caffeine-free, is known to boost the immune system, aid in healthy weight loss, and help reduce blood pressure.
Conclusion:
Garlic, deeply rooted in traditional medicine, offers health benefits in many forms. It is incredibly low in calories, fat, sugar, and sodium. Although consuming garlic in small quantities is generally considered safe, it does not significantly contribute to overall nutritional intake. Even with small amounts or a single serving of garlic consumed regularly, can give trace amounts of essential vitamins and minerals such as vitamin C, zinc, and calcium.
