6 Great Benefits Of Eating Garlic (Proven)
What are the Benefits of Garlic?
Garlic is not only an essential spice in the kitchen that enhances the flavor of dishes, but the benefits of eating garlic have also been proven in the prevention and treatment of cardiovascular diseases, cancer, infections, and bone and joint health.
Garlic is very rich in nutrients. According to research, 100g of garlic contains 6.36g of protein, 33g of carbohydrates, 150 calories, and nutrients such as B vitamins (B1, B2, B3, B6), iron, calcium, potassium, manganese, magnesium, phosphorus, etc. The basic effects of garlic mainly come from allicin. Fresh garlic does not have free allicin; it only contains its precursor, alliin. When garlic is crushed, the enzymes in the garlic are activated, stimulating alliin to form allicin. So, what are the benefits of eating garlic daily?
1. Benefits of Garlic in Preventing and Treating Colds
The sulfur compounds in garlic have powerful antibacterial and anti-inflammatory effects. Eating garlic daily helps prevent colds and illnesses caused by bacteria and viruses. Eating raw garlic daily reduces the risk of catching a cold by 63%. Additionally, eating garlic helps shorten the duration of a cold by 70%, allowing the patient to recover faster. Moreover, many studies have shown that garlic contains Allicin—a component that is very effective in treating colds. This substance helps reduce nasal congestion, clear phlegm, reduce coughing, and make breathing easier. Therefore, when you have a cold, eating raw garlic can help reduce coughing and strengthen the immune system, helping the body recover more quickly.
2. Preventing and Supporting Cancer Treatment
Garlic contains antioxidants that can help protect cells from free radical damage. Additionally, eating garlic may help inhibit the growth of cancer cells by blocking cell division and triggering the apoptosis process. Regarding cancer treatment, the active compounds in garlic can slow the growth of tumors and reduce their size by up to 50%.
Some observational studies have shown that people who eat garlic daily have a lower risk of developing colorectal cancer compared to those who do not eat garlic.
3. Garlic Helps Improve Bone and Joint Function
Compounds in garlic such as vitamin C, vitamin B6, manganese, zinc, along with antioxidants and enzymes, are effective in preventing the formation of connective tissues and bone metabolism. At the same time, they enhance the body’s ability to absorb calcium, helping to strengthen bones.
For women, eating raw garlic helps slow down the process of osteoporosis by boosting estrogen levels. For patients with bone and joint diseases, garlic significantly reduces pain symptoms.
4. Preventing Cardiovascular Diseases
The benefits of eating garlic in preventing cardiovascular diseases cannot be overlooked. Garlic helps lower bad cholesterol levels and increase good cholesterol levels in the body, helping to remove plaque buildup on artery walls. Eating garlic daily also helps slow down the aging process of the aorta. In addition to lowering blood fat, garlic also inhibits platelet aggregation, preventing the formation of blood clots. Moreover, raw garlic positively affects cholesterol levels by reducing total cholesterol and bad cholesterol (LDL) while increasing HDL (good cholesterol). Therefore, garlic becomes a valuable spice in the diet to maintain cardiovascular health.
5. Preventing Alzheimer’s Disease
Garlic contains antioxidants that help protect cells from free radical damage, reducing the risk of Alzheimer’s disease and dementia. Additionally, garlic can help improve blood circulation to the brain, which can protect brain cells from damage, improve memory function, and support overall brain health.
6. Garlic Helps Detoxify the Body
Allicin in garlic has antibacterial, antioxidant, and anti-inflammatory effects. Studies have shown that allicin can help the body eliminate toxins such as heavy metals, radioactive substances, and bacterial toxins. Eating garlic daily also contributes to reducing lead levels in the blood, improving symptoms of poisoning. The detoxifying effect of garlic is also due to its ability to increase the production of glutathione—a powerful antioxidant that supports the liver in removing toxins from the body.
The benefits of eating garlic for human health are highly regarded by experts. However, the benefits of garlic are only achieved when consumed in appropriate amounts. Eating too much garlic can put you at risk of poisoning due to the release of hydrogen sulfide gas. Additionally, people with liver disease, pregnant women, those undergoing treatment for HIV/AIDS, and people with weakened bodies should not consume too much raw garlic.