Garlic: The Power of this Humble Superfood
Garlic is a common ingredient in many kitchens around the world. It's more than a tasty food; it contains essential nutrients that are good for your health. Since thousands of years, its unique taste and aroma have been used to spice up many dishes. Garlic has been used as a medicine for thousands of years, and is revered by many people because it's potent healing properties. Garlic continues to attract the interest of food enthusiasts and health-conscious people alike, thanks to numerous health studies that support its benefits.
Garlic: What Is it and Why Does It Attract Attention?
Allium sativum is the scientific name for garlic, a member in the onion family. It originated over 5,000-years ago in Central Asia. The garlic is composed of several cloves enclosed in a purple or white exterior. The cloves of this plant are edible and can be used for medicinal or cooking purposes.
Garlic is making the rounds in news and social media due to its health benefits. Journal of Nutrition published a study that suggested regular garlic consumption could reduce cancer risk. Another study published in the American Journal of Clinical Nutrition concluded that garlic can support heart health through its ability to manage cholesterol. The findings of these studies have generated a lot of interest in the humble but powerful plant.
Garlic and its purported benefits
Allicin is activated by crushing or chopping garlic. Allicin, which is the active ingredient in garlic, has many health benefits.
Garlic has been shown in numerous scientific studies to boost immunity, lower blood pressure, increase cholesterol, and have even anti-cancer effects. In the Journal of Antimicrobial Chemotherapy, for example, researchers found that garlic can help fight common ailments like colds and the flu. A study in Pakistan Journal of Pharmaceutical Sciences found that garlic can help reduce blood pressure for individuals who have hypertension.
Garlic has many health benefits.
- Boosts immune system
- Blood pressure is reduced
- Increases in cholesterol levels
- It may have anti-cancer potential
Garlic: Expert opinions
Garlic has many health benefits, and medical professionals often suggest including it in a healthy diet. Nutritionist Dr. Nicole Avena says that garlic is an excellent way to add flavor to a dish, particularly for people who want to live a healthier lifestyle.
This claim is also supported by several clinical studies . A study in The Journal of Nutrition found that the antioxidant properties of garlic can play an important role in helping to prevent age-related illnesses. A study published in The British Journal of Clinical Pharmacology suggests that aged garlic extract can reduce cardiovascular risk factors.
Garlic: How to Start?
Start by adding it to your food. Add minced or chopped garlic to sauces, marinades, sautes and soups. For optimal health, it is recommended that you consume up to two cloves of garlic raw daily.
Garlic supplements can be used by those who do not like the strong taste of garlic. Consult a health professional before starting any new supplement regime to find out the correct dosage.
Include garlic in your daily diet with these tips:
- Garlic minced in salad dressing
- Use garlic to marinate meats, poultry or fish
- Sauté vegetables with some chopped garlic
- Spread roasted garlic on whole-grain bread for a tasty spread
Garlic: Potential drawbacks
Garlic is safe in most cases, but it may cause side effects for some people when taken in high quantities. Some of these include bad breath and a burning feeling in your mouth or stomach. Other side effects may be nausea, diarrhea, body odor and heartburn. Garlic should be avoided by people with bleeding disorders and those who are undergoing surgery. It could interfere with the blood clotting process.
Garlic may be an allergy for some people. Garlic allergy symptoms include skin rash or a severe headache. If you experience any of these symptoms after eating garlic, seek medical help immediately.
Conclusion
Garlic is a superfood with a multitude of health benefits. The benefits that this simple plant can provide are impressive. From improving cholesterol to reducing high blood pressure, it has a wide range of potential. Garlic should be consumed in moderation, as with all things. Consult your doctor before you make any major changes to the diet.
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