Garlic: Nutritional Value, Health Benefits, and Interesting Facts

Introduction 

Garlic is widely used spice in most or all kitchens around the globe and it is more than a condiment. Garlic is one of the earliest recorded herbs that has not only been used as a spice but also has various remedies. Garlic is one of the few plants that have been appreciated since antiquity and used by contemporaries. But what set this rather smelly bulb apart from the others? Below, we explore the specifics of the nutritional profile and the health impact of garlic together with some pieces of trivia that you might be unaware of. 

Problem: Why We Often Overlook Garlic’s True Potential

It is at such a point that some of the relativity small activities that may go unnoticed can act as significant factors in enhancing our health. Garlic is generally used only as a spice. Few people know the various nutritional benefits garlic provides and its capability to improve one’s health. Thus instead, people might opt for synthetic supplements, or otherwise skip over all the potential benefits that garlic could bring to the table. 

Agitate: The Consequences of Ignoring Garlic’s Nutritional Power

As a result, we may not be fully gaining all the potential benefits of this natural product and depriving ourselves of an easy way to better our health. Not considering the health-promoting potential of garlic means leaving oneself short of potent antioxidants, reducing inflammation, and valuable protection of the heart all these accessible in these tiny cloves. 

Solution: Unlocking the Full Potential of Garlic

Garlic is really a star and it is high time that we acknowledge it. As explained in this blog, improving our knowledge about garlic and its nutritional properties means that in future it can be used in our diet more effectively and we can gain numerous beneficial outcomes. Now let me expand on the details which begin with the analysis of garlic’s nutritional facts. 

Garlic’s Nutritional Value 

It is very rich in vitamins and minerals, as well as many other bioactive components; 

1. Nutritional Profile (Per 100 grams)

• Energy: 149 kcal
• Protein: 6.36 g 
• Carbohydrate: 33.1 g
• Calcium, Ca: 181 mg
• Iron, Fe: 1.7 mg
• Magnesium, Mg: 25 mg
• Phosphorus, P: 153 mg
• Potassium, K: 401 mg
• Sodium, Na: 17 mg
• Manganese, Mn: 1.67 mg
• Selenium, Se: 14.2 µg
• Vitamin C, total ascorbic acid: 31.2 mg
• Vitamin B-6: 1.24 mg
• Folate, total: 3 µg

Source: USDA

2. Bioactive Compounds 

The only bioactive compound that is definitely known to be synthesized in garlic in response to mechanical injury is allicin, which is produced when garlic is pressed or chopped. Allicin is the compound that gives garlic its pungent smell and is said to be the compound that offers most of the health-promoting features of garlic. However, allicin is unstable as it transforms into other sulfur-containing compounds which include; diallyl disulfide and s-allyl cysteine when exposed to heat or during cooking. These help garlic in its antioxidant properties, anti-inflammatory properties and enhance the immune system. 

Health Benefits of Garlic 

Humble garlic is much more than a flavour enhancer; it is a versatile health-promoting component; 

1. Heart Health and Garlic 

One of the most useful aspects of garlic use was its protective role in heart diseases. Many researchers have found the chemoprophylactic significance of garlic to decrease blood pressure, cholesterol-levelling and cardiovascular disease prevention. 

• Blood Pressure: Hypertension is one of the biggest risk factors for cardiovascular diseases. Scientific evidence suggests that the consumption of garlic supplements decreases blood pressure in patients with hypertension. Compared to some other research, it was as potent as chemical-enriched drugs used for the same purpose—lowering high blood pressure. The meta-analysis conducted in the Journal of Clinical Hypertension, it concluded that Garlic supplements brought the reduction of systolic and diastolic blood pressure levels with an average of 6. 7 mmHg and 4. 8 mmHg, respectively. 
• Cholesterol Levels: Garlic can decrease lipid profile by reducing total and also, LDL cholesterol but it may increase HDL cholesterol. A piece of research proved that the garlic extract intake could help to decrease total cholesterol by 10%. 
• Atherosclerosis: As far as cardiovascular support is concerned, it assists in stopping the oxidation of LDL cholesterol which is the primary cause of atherosclerosis (hardening of arteries). This effect can lower the possibility of the formation of blood clots that ultimately lead to heart attacks and strokes.

2. Immune System Boost effects of Garlic 

Garlic is an antiseptic that has been employed for centuries in the treatment of colds and infections, and today’s science recognizes garlic’s immunostimulatory effects. 

• Antimicrobial Effects: Garlic has well-proven and well-recognized anti-bacterial, anti-viral, and anti-fungal activity. It can be effective against a wide range of pathogens including cold-producing germs for instance the rhinoviruses. Regarding a publication in the Advancements in Therapy, it was noted that those who consumed garlic supplements were not prone to contracting the flu and if they did they responded to the flu by recovering faster. 
• Antioxidants: There are phytonutrients such as vitamin C and selenium that exist in garlic, which assists in eradicating the free radicals thereby improving the immune system. This has a positive effect on oxidative stress and inflammation which always hinders immune response. 

3. Garlic and its Anti-Cancer Properties 

Recent studies propose the concept that garlic also possesses anticancer potential, because of its numerous sulfur compounds and antioxidants. 

• Cancer Prevention: Multiple researchers have found that garlic lowers the risk of some types of cancer; more so gastrointestinal cancers including stomach and colon cancer. 
• Inhibition of Cancer Cell Growth: Allicin, being one of the bioactive compounds present in garlic has been found to have anti-cancer effects on cancer cells in vitro. Some of these compounds might spur apoptosis or programmed cell death in cancers and stop them from proliferating. 

4. Anti-Inflammatory Effects of Garlic

Inflammation has been associated with so many diseases such as cardiac disease, diabetes as well as arthritis. Inflammation is equally one of the medical aspects Garlic has to offer as it assists in lowering inflammation in the body. 

• Reduction of Inflammatory Markers: Some previous works have indicated that garlic is capable of decreasing markers of inflammation, for example, C-reactive protein (CRP) and Tumor necrosis factor alpha (TNF-α). 
• Joint Health: It also has anti-inflammatory properties that could help people who suffer from inflammatory joint diseases such as osteoarthritis. A few works indicate that garlic can minimize the onset of osteoarthritis, especially among the hip and knee joints. 

5. Detoxification and Liver Health with Garlic

Garlic thus works in the body’s detoxifying system and helps the liver in its functioning. 

• Detoxification: One of the sulfur compounds in garlic aids in enhancing the creation of detoxifying enzymes in the liver. These enzymes help to expel toxins from the body such as metals and other hazardous chemicals in the body. 
• Liver Protection: Garlic’s antioxidants restore regular liver functioning, as they also reduce oxidative stress, which causes liver damage. Another study done in the Journal of Agricultural and Food Chemistry identified that garlic oil demonstrated a strong shield against liver toxicity caused by a toxin known as aflatoxin.

6. Weight Management with the help of Garlic

Garlic also helps in weight loss, especially through higher fat utilization and appetite suppression. 

• Fat-Burning Properties: Studies show that beneficial oil in garlic increases thermogenesis in the body and hence increases fat loss. In a Nutrition Research and Practice study, garlic supplementation helped overweight and obese individuals lose body weight and body fat. 
• Appetite Suppression: Several investigations demonstrated that garlic consumption led to a decreased food intake because of a change in the satiety levels of the brain. This can also lead to the desired weight management goal because the number of calories taken is less than the amount burnt. 

7. Garlic and Bone Health 

Garlic also has possible roles in bone metabolism, especially in female consumers. 

• Bone Density: The results displayed some evidence that garlic enriches the content of estrogen in women and this is good for preventing osteoporosis. In the Journal of Phytotherapy Research, it was established that garlic extract led to positive changes in bone health parameters among postmenopausal women. 

Interesting Facts About Garlic 

Apart from being one of the healthiest foods on the planet, garlic has a rich and colourful background and several other uses that may interest you. 

1. Ancient Medicine 

Garlic has been an integral part of medicine for thousands of years and is resourceful not only in food preparation. Garlic has been used for medicinal purposes from as early as the Egyptian, the Greek, the Romans and the Chinese cultures. 

2. Garlic in Folklore 

Garlic has been a folklore crop and is traced from the Europeans in particular. It was believed that it could drive away evil spirits, vampires, and werewolves. This may probably come from the fact that garlic has a strong-scented compound and it is used in cults as a protective plant. 

3. Garlic as an Aphrodisiac 

Historically, people of several cultures have associated garlic with sexual attraction. Although today garlic is well known due to its strong smell and taste as well as several medical properties, the ancient Greeks also approved this vegetable because it stimulated stamina and sexual drive. Although there is scientific proof of this effect, garlic may help to improve circulation so it may have something to do with it. 

4. So where do garlic and its wonderful effects belong among these races of Asia? 

In Asia especially in Korea and China garlic has to this date been widely known to cure cardiovascular diseases. Garlic is frequently used in preparations for the treatment of Korean traditional medicine for the heart and circulation. 

5. World Garlic Production 

It has been estimated that China provides about 80% ofthe garlic consumed all across the world and China is therefore the largest producer of garlic in the world. The United States of America is among the biggest Garlic consumers and also imports the product significantly from China besides doing its farming which is dominant in California. 

6. Garlic Festivals 

Garlic has its own festivals celebrated all over the world, It is known by different names in different regions. One of the best known is the Gilroy Garlic Festival held annually in Gilroy, California called the ‘Garlic Capital of the World. ” The festival draws thousands of visitors annually and offers garlic-based preparations, competitions and performances. 

7. Garlic's Role in Cuisine 

Garlic is among the foods that are used in almost all food types across the globe in Mediterranean, Asian and Latin American foods. It’s an ingredient in spices, in gravies and stews, in marinades and salad dressings. That is why it is such a staple in every kitchen as it can of course be used in savory dishes and it has a strong and intense flavor. 

How to Incorporate Garlic Into Your Diet

Actually increasing the amount of garlic taken is not a difficult task and can be done in several ways. 

1. Raw Garlic 

Consuming garlic in its raw form is one of the most effective ways of taking the health benefits as raw garlic is enriched with all its active compounds such as allicin. One can integrate crushed raw garlic in salad dressing, salsa or spread. 

2. Cooked Garlic 

In fact, if the garlic is cooked, the allicin content is less, but other sulphur compounds are still present. Garlic could be used together with oil for frying vegetables and meats, or in soups and stews. For even better retention of the food’s health benefits, chop garlic and let it ‘rest’ for 10-15 minutes before using it for cooking since this enhances the formation of allicin. 

3. Garlic Supplements 

If you don’t like the taste or the odour of garlic, you can opt for supplements. Garlic is offered as extracts, capsules, tablets, dried, and aged garlic extract using different excipients. However, this is recommended to be done after consulting with the healthcare provider before one begins taking any new supplement. 

Conclusion 

Some foods are simply “lucky charms” of the kitchen and then there are foods that can help the body in its fight for a healthy life. It aids in the improvement of the health of the heart and the strengthening of the immune system as well as the combating of cancer and inflammation. Including Garlic in your meals means you are tapping into the nutritional value that it has and increasing overall health. So next time you are cooking, do not leave garlic as one of the ingredients you add little of, but ensure that you add more garlic, it is all good for you.