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5 Humans Benefits of Garlic Backed by Science

    Adnan Shafi
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    Garlic is a staple ingredient in kitchens around the globe, valued not only for its potency as an ingredient, but also for its astonishing health benefits. In ancient times, it was held in extremely high regard for its medicinal properties. Garlic's health-enhancing and disease-fighting potential was recognized by ancient civilizations, including those in Egypt, Greece and Rome. Even during the Middle Ages, similar use of garlic for the scourge of plague. Today, a lot of these traditional uses are supported by modern research, showing that garlic is involved in the promotion of general health.


    Today we will talk about 5 amazing health benefits of garlic and the science behind that.

    Promotes heart health & reduces cholesterols

    Perhaps one of the most famous garlic uses is its positive impact on cardiovascular health. Garlic has been extensively researched for its effect on reducing bad cholesterol (LDL) while raising good cholesterol (HDL). Allicin is one of the main active compounds of garlic that lower cholesterol in blood vessels.

    In people with high cholesterol, garlic supplements have been shown to reduce total and LDL (bad) cholesterol levels by about 10–15% (8). What is more, garlic may also help prevent the oxidation of LDL cholesterol, which is a major contributor to heart disease.

    [Read related: Benefits of Garlic—Diabetes, Hypertension]

    Garlic is one of the most helpful for high blood pressure. Studies have shown that garlic supplements reduce blood pressure in people with high blood pressure. Compounds found in garlic help your blood vessels relax and improve circulation which takes the strain off the heart.

    A study showed that taking garlic extract over a four-month period was effective in lowering both systolic and diastolic blood pressure levels in patients with hypertension. Garlic has been shown to lower blood pressure in several studies and has been shown to perform as well as some prescription drugs in that function.

    Enhances Gut Health and Promotes Digestion

    Garlic helps to balance the bacteria in the gut which is important for a healthy digestive system – something that many people overlook as a part of their overall health. It is a natural prebiotic — that is, it feeds good gut bugs. These “good bacteria” foster healthier digestion, increase immunity, and reduce the risk of digestive disorders.

    But overuse of antibiotics or poor diet can upset the gut microbiome, causing digestive issues such as bloating and indigestion. It also promotes the growth of gut bacteria, aids digestion, and prevents digestive issues.

    Is a strong antioxidant and is a natural anti-inflammatory

    Garlic is an excellent source of antioxidants, which can help neutralize free radicals that cause oxidative damage in the body. This oxidative stress is associated with the aging process, brain diseases and chronic diseases like Alzheimer’s and dementia. Garlic supports brain health and may reduce the risk of neurodegenerative disorders by lowering inflammation and neutralizing damaging molecules.

    Garlic also has anti-inflammatory effects, thus it can also help people who are afflicted with arthritis, joint pain and other inflammatory diseases.

    Possesses Natural Antibacterial and Antifungal Elements

    For centuries, people have used garlic as a natural antibiotic because of its powerful antibacterial and antifungal properties. Research has shown garlic extract fights nasty bacteria — even antibiotic-resistant types like E. coli. It also combats fungal infections such as ringworm and candida.

    Garlic extract gels and ointments are marketed to treat skin infections and raw ingestion of garlic may help prevent internal infections.

    Best Way to Eat Garlic for Health Benefits

    To maximize the health benefits of garlic, the most helpful form is raw/just crushed. Garlic releases allicin, its most potent active compound, when chopped or crushed. But subjecting garlic to high temperatures for long periods can sap its medicinal powers.

    Try these ways of eating garlic for the most health benefits:

    Raw Garlic: After crushing or chopping garlic, allow 10mins before eating.

    Garlic Supplements: If raw garlic doesn’t agree with you, garlic is available in capsule or tablet form.

    Garlic Oil: The oil derived from garlic is used for cooking or applied topically for skin and hair benefits.

    Conclusion

    Garlic is not only a culinary flavoring agent — it's a natural drug with a variety of health effects. Whether its improving heart health and reducing cholesterol or promoting gut health and fighting infections, garlic is a potent superfood that you should consume every day. But if you consume it correctly, you would be benefiting from its nutrients and lead a healthier life.

    Garlic 8214036 1920