For years, garlic has been considered one of nature’s healthiest foods. Studies show it improves blood pressure, cholesterol levels, and immunity. The health benefits of garlic are due to the many natural compounds it contains. Recent research has shown that it really does have an effect by improving blood pressure, cholesterol levels and immunity.
WHY IS GARLIC SO HELPFUL?
The health benefits of garlic are due to the many natural compounds it contains, especially allicin (which is also responsible for its pungent odor).
A 2018 review of studies by the University of Nottingham explained that these benefits are due to sulfur compounds “which the plant absorbs from the soil and breaks down into about 50 different sulfur-containing compounds during food preparation and digestion.” Specifically, these compounds seem to increase the body’s production of gaseous ‘signaling’ molecules, which are key to cell communication. Low levels of these molecules are associated with serious health conditions, including heart disease.
EXPERIMENTS ON GARLIC
Hundreds of studies have been conducted on garlic and its benefits. A 2020 study found that patients with high blood pressure who were given 600-900 mg of garlic supplements for three months experienced a reduction in blood pressure similar to the effect of the drug.
Allicin is thought to stimulate the production of nitric oxide, which dilates blood vessels, and inhibits ACE (angiotensin converting enzyme) activity; this relaxes blood vessels and lowers blood pressure.
Laboratory studies also show that allicin and other compounds in garlic have anti-viral properties.
THEY ARE LESS CAUGHT WITH A COLD
An immunologist at the University of Sussex, Dr. Jenna Macciochi says there are two reliable human experiments on garlic. In one of them; She found that people who took 180 mg of allicin for three months got fewer colds than the placebo group.
Garlic plays an immune-supporting and anti-viral role and may contribute to reducing the severity of the common cold. However, experts say that to take advantage of the effective benefits of garlic, it cannot be provided with a meal with a meal.
HOW MUCH GARLIC TO EAT PER DAY?
Aidan Goggins, pharmacist and independent consultant in the supplements industry, says: “About 900 mg. [3-8 mg allisin eşdeğeri] You have to eat a clove of raw garlic every day to get the therapeutic dose.”
Clare Thornton-Wood, spokesperson for the British Dietetic Association, adds: “Allicin is only formed when the garlic clove is chopped or crushed.” Studies have found that the formation of garlic stops as soon as it is exposed to heat. Therefore, you should let it sit for about ten minutes after chopping to ensure maximum allicin is produced.
A 2018 study in the U.S. journal Nutrients found that boiled garlic contains 16 percent less allicin than raw, and roasted garlic 30 percent less.