Garlic: Proven Health Benefits & How to Use It

Garlic (Allium sativum) is one of nature’s most powerful medicinal foods, used for both culinary and therapeutic purposes for thousands of years.

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Top 7 Science-Backed Benefits of Garlic

1. Boosts Immunity

• Contains allicin (potent antimicrobial compound)
• Reduces severity of colds and flu
• May enhance white blood cell function

2. Heart Health Protector

• Helps lower blood pressure (vasodilatory effect)
• Reduces LDL cholesterol by 10-15%
• Prevents plaque buildup in arteries

3. Natural Antibiotic

• Effective against bacteria, viruses and fungi
• May help fight antibiotic-resistant infections
• Traditionally used for wound disinfection

4. Cancer Prevention Potential

• Sulfur compounds may inhibit tumor growth
• Associated with lower stomach/colon cancer risk
• N-acetylcysteine helps detoxify carcinogens

5. Anti-Inflammatory Effects

• Reduces markers of inflammation (CRP)
• May benefit arthritis sufferers
• Helps with respiratory inflammation

6. Blood Sugar Regulation

• Improves insulin sensitivity
• May lower fasting blood glucose
• Particularly beneficial for type 2 diabetics

7. Detoxification Support

• Activates liver detox enzymes
• Helps eliminate heavy metals (especially with cilantro)
• Rich in sulfur for phase II detox

Active Compounds

• Allicin (forms when crushed)
• Ajoene
• S-allyl cysteine
• Diallyl disulfide
• Quercetin

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How to Use Garlic for Maximum Benefits

Medicinal Preparations

• Raw garlic: 1-2 cloves daily (crush and wait 10 mins before eating)
• Garlic honey: Immune-boosting syrup
• Garlic oil: For ear infections (2 drops)
• Fermented garlic: Black garlic has enhanced antioxidants

Culinary Uses

• Add at end of cooking to preserve allicin
• Roast whole heads for spread
• Make garlic-infused olive oil
• Use in soups, sauces and marinades

Precautions & Side Effects

• May thin blood (caution before surgery)
• Can cause heartburn in some
• Possible allergic reactions
• May interact with HIV/saquinavir meds
• Start with small amounts if sensitive

Nutrition Facts (Per 3 cloves raw)

• Calories: 13 kcal
• Manganese: 8% DV
• Vitamin B6: 6% DV
• Vitamin C: 5% DV
• Selenium: 4% DV
• Fiber: 0.6g

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