Garlic is a food with a somewhat strong flavor, even becoming difficult to remove, but with everything and this it has become a food with multiple uses in the kitchen and has even had some medicinal value, it is no wonder since this is a very special element for the organism.
In this sense, the garlic plant has been used since ancient times. having culinary and medicinal applications, therefore in this article we will know what its benefits are, based on its compounds and nutritional properties.
What is garlic?
Garlic or “Allium sativum L.”, is a food originating in Central Asia that was historically used in culinary acts but also in the medicinal field, especially for the plague during the Middle Ages.
It is known for its great antioxidant activity in the body, as well as being a great stimulant thanks to the compounds that are mainly housed in the garlic bulb, which are highly unalterable at low temperatures and therefore remain frozen.
Note: A study defines the following: “ Garlic contains in all its parts, but especially in the bulb, alliin . This sulfur compound is responsible for the unpleasant characteristic smell of garlic ”. (1)
What benefits does garlic have?
Garlic is known to have various benefits for the human body, most of which are known to be related to antioxidant activity . However, below we will describe other benefits of garlic:
1. Boosts the immune system
Garlic, especially raw garlic, is always considered of great benefit because it can raise the defenses of the immune system , protecting it from external pathological agents that cause diseases, all this due to its antioxidant activity.
But in addition to the antioxidant activity, it is allicin that does the rest of the work, as it is the compound that is most abundant in all garlic , apart from playing a key role in activating the processes of T lymphocytes (immune cells).
Notable: One study defines T lymphocytes as follows: “T regulatory (Treg) cells are key mediators of the immune response . ” (two)
2. Reduces bad cholesterol
Garlic is ideal for cardiovascular health due to several factors, among the first is the reduction of bad cholesterol or LDL cholesterol, taking into account that it has diuretic or purifying actions and effects for health.
You should know: In addition to the fact that garlic can lower cholesterol levels, it is able to prevent the increase in triglycerides, all with the help of chemical compounds such as nicotinamide, allicin and ajoene, crucial elements for patients with heart diseases. heart.
3. Regulates blood pressure
As previously stated, garlic is a great protector for the heart and its surroundings, which is why it also works as a regulator of blood pressure , a vein dilator and finally favors better blood pressure and circulation.
This is achieved by allicin and on another plane by the properly leveled hydrogen sulfide compound. The essential minerals in garlic also play a role in keeping blood pressure level.
To highlight: An analysis details the following: “Hydrogen sulfide stimulates relaxation, dilation of veins or arteries and also helps cells to communicate better with each other in the body . ” (3)
4. Balances blood sugar levels
Apart from cardiovascular conditions or problems, garlic is ideal for patients with type 2 diabetes, since it has the ability to balance the presence of sugar in the blood or also known as glucose.
Note: Garlic helps increase insulin production, protects with sulfur compounds from oxidative damage and in addition to the allicin element, supplements such as Alycin CV 1 have been derived, which is ideal for blood glucose.
5. Fights bacteria, viruses and fungi
The enhanced immune system plays a great role in this, however it is also due to the antioxidant , antimicrobial and antifungal actions of garlic, it even works as an antibiotic for infections.
You should know: The enzyme that transforms allicin is partly what creates the antibacterial effect to deal with bacteria, viruses and fungi. In fact, it has been studied that garlic is ideal for combating the “Campylobacter” bacterium by means of a diadelo sulfide in its structure.
6. Limits the action of free radicals
Being an antioxidant, garlic positively inhibits cellular and oxidative damage that is mostly caused by free radicals, this is achieved much more through the consumption of fresh garlic.
Important: Garlic and its compounds such as allicin and a more peculiar one called S-allyl-cysteine , have an undeniable ability to strengthen the mechanism of action of antioxidant enzymes of cellular origin , which is ideal to combat and prevent the formation of free radicals.
7. Relieves respiratory conditions
Without a doubt, garlic is especially known when it comes to respiratory conditions or any problem related to it, since mucus can be dissolved by its purifying actions thanks to the essential minerals it contains.
To highlight: Garlic works as a dilator to release mucus from the bronchi or clean the mucous walls of the respiratory tract, especially in cases of asthma, allergies, thrombosis or even early bronchitis that cause a lot of coughing.
8. Improves digestive functions
Garlic can be used as a purifier, even at the level of the gastrointestinal system, since it can inhibit or eliminate toxins and bacteria such as “Campylobacter” , which are capable of damaging the digestive tract and intestinal flora .
Note: One study defines garlic as follows: “Garlic has been shown to exert differential inhibition between intestinal microflora and enterobacteria, thanks to the antimicrobial effects of allicin . ” (4)
9. Reduces inflammation and joint pain
Garlic can be ideal for cases of joint pain, which it reduces especially when we talk about arthritis , since its antioxidants and anti-inflammatory compounds are the main protagonists for this ambitious benefit.
You should know: Garlic contains elements called diallyl bisulfite and diallyl disulfide, which are capable of reducing cartilage damage in muscle tissue , reducing inflammation and also reducing the actions of cytokines (pro-inflammatory substances).
10. Promotes cognitive functions
Finally, garlic is a great food to strengthen and improve cognitive functions directly related to brain activity , thanks to a specified element called allyl sulfide.
Note: What allyl sulfide allows is to keep the brain cells that are in force healthy and does everything possible to keep them active, this is essential to prevent the premature death of certain neurons , which prevents Alzheimer’s and lack of concentration.
Nutritional properties of garlic
Having a well-studied base on the benefits of garlic, it is time to know in another plane what its nutritional properties are , taking into account allicin and other compounds mentioned above. Below are the properties and compounds of garlic:
1. Vitamins
Garlic has a great content of vitamins (especially of an antioxidant nature), where we can find an abundance of vitamin C , vitamin E, vitamin A , folates, vitamin B6 (and a large part of the B complex), as well as riboflavin and thiamine.
2. Minerals
Among the essential minerals in garlic, we get some important ones such as calcium , potassium , iron, phosphorus, selenium and even iodine, most of which are related to heart conditions but also give some strength to the bone structure.
3. Other compounds
As we mentioned earlier, raw garlic is rich in allicin, but also in other compounds such as various sulfur derivatives , as well as a number of proteins , fiber , polyunsaturated fatty acids, carbohydrates, and necessary calories.
To highlight: A study mentions that: “The effects produced by garlic seem to manifest themselves, especially when it is eaten raw.” (5)
What is the correct way to consume garlic?
Despite everything and its healthy values, eating garlic must be done under a series of very simple parameters. The first of them is that it must be completely fresh , at the same time that you must cut or crush it (essential to release the allicin).
Tip: You can eat a pure garlic clove on an empty stomach as it does not cause any harm, in fact it is the most recommended, but you should avoid cooking it as it causes a large portion of its properties to be lost (but not always its flavor), for On the other hand, you can also mix it with olive oil to alleviate the strong smell that it gives off.
Key Findings
- Fresh garlic or “Allium sativum L.”, is a strong-flavored nutritious food with culinary and medicinal uses.
- The benefits of garlic are measured in being good for heart health , also for the health of the gastrointestinal system and the strengthening of the immune system.
- It mainly has allicin , sulfur compounds, vitamins with antioxidant effects and certain levels of fiber.
- You can eat natural fresh garlic, crushed or crushed , with a touch of olive oil to maintain its nutritional properties.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.