7 health benefits of garlic proven by scientists

For example, Allicin allicin: chemistry and biological properties is an unstable sulfur compound that is formed when a clove of garlic is chewed, crushed or chopped. It is this substance that is responsible for that very unique smell. Actually, such amber is a defense mechanism by which garlic tries to scare away living creatures trying to chew it. But that's a slightly different story.

In addition, it contains other sulfur compounds - diallyl disulfide and s-allylcysteine, as well as a decent amount of vitamins and trace elements. Four cloves (approx. 28 g) provide Garlic, raw for you:

manganese - about 23% of the RDA;
vitamin B6 - 17%;
vitamin C - 15%;
selenium - 6%.

Add in fiber, calcium, copper, potassium, phosphorus, iron, vitamin B1 - and garlic turns out to be a very nutritious vegetable. Moreover, it is capable of improving health.

7 reasons to eat garlic every day

Here are just a few of its useful properties Garlic.

1. Possibly strengthens the immune system and helps to cope with colds

At least one large study, Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey, showed that if you eat garlic every day, the incidence of various ARVIs is reduced by an average of 63% - compared with the use of a placebo.

And even if such a person (for the sake of accuracy, we note that the volunteers did not eat the cloves themselves, but the supplement with allicin) gets sick, he gets rid of the symptoms of a cold much faster - in a day and a half versus five in the placebo group.

According to other sources, Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention, adding garlic extract to the diet improves the function of immune cells. And people who take it get sick half as often as those who do without an odorous plant.

Despite this information, medicine is still cautious and insists that more research is needed. But if you often catch colds, it is worth trying to connect this vegetable.

2. Reduces blood pressure

Important for those who suffer from hypertension. Eating about four cloves a day for 24 weeks or longer lowers blood pressure just as effectively as Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension as some drugs.

This is far from the only study on this subject. Garlic can actually curb hypertension - this is a scientifically proven fact.

3. Reduces the level of "bad" cholesterol

Daily consumption of garlic lowers Garlic as a lipid lowering agent-a meta-analysis of cholesterol in general and low-density lipoprotein (LDL - the “bad” cholesterol) in particular. The effect is most noticeable if you eat 3-4 cloves every day for 8 weeks or more.

4. Resists the development of senile dementia

Garlic is rich in antioxidants, Antioxidant health effects of aged garlic extract, which, among other things, protect against brain cell mutation and damage. Thus, the inclusion of this plant in the diet helps to reduce the risk of Garlic reduces dementia and heart-disease risk of developing memory impairment and dementia, including Alzheimer's disease.

5. Reduces blood sugar

This is especially noticeable Effect of garlic supplement in the management of type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials in people who have type 2 diabetes. Moreover, the effect is manifested after 1-2 weeks of daily consumption of the vegetable.

Research is still ongoing, but scientists call them very promising. Garlic is recommended for inclusion in type 2 diabetes therapy. But it is highly desirable to do this under the supervision of the attending physician.

6. Reduces the risk of prostate cancer

Chinese men who eat at least one large clove a day have a 50% lower risk of developing prostate cancer Garlic, Chives Reduce Prostate Cancer than those who do not eat garlic at all or are content with very small (up to a third of a clove) doses.

7. Is a remedy for fatigue

Exercise-induced fatigue will subside with Garlic as an anti-fatigue agent, or be less pronounced if you eat at least 1-2 cloves. Scientists do not yet understand what is the reason for this effect. However, garlic is considered a promising remedy that can help combat fatigue.

Who should be careful with garlic?

In addition to its benefits, garlic can also have side effects. Experts from the authoritative medical resource WebMD urge Garlic not to abuse this vegetable for those who:

Suffers from blood clotting disorders. Garlic, especially fresh garlic, can increase the risk of bleeding.
Has stomach or digestive problems. The vegetable irritates the gastrointestinal tract and can cause heartburn or other digestive problems.
Has low blood pressure.
Preparing for surgery. Here, the risks are again associated with a deterioration in blood clotting.
Suffers from hypoglycemia (low blood sugar).

And in any case: if you want to use garlic for preventive purposes, just in case, consult with your physician. Your doctor will likely approve of your decision and help you find the right daily dose of a fresh vegetable or garlic supplement.

But, perhaps, the features of your health are such that you should not lean on it. And it is better to clarify this issue with a physician in advance.