Garlic is a powerful medicinal herb and one of the most used spices in the kitchen. Known for its pungent flavor and many health-supporting properties, garlic is a versatile superfood that your diet cannot do without.
Since ancient times, garlic has been revered as a health food with many uses. One of the earliest "performance-enhancing" agents known to man, garlic was used by the earliest Olympic athletes in Greece to enhance their strength, endurance and athletic performance.
The ancient Egyptians also believed in the power of garlic and gave it to their workers and slaves to increase their productivity. Ancient Egyptian healers also prescribed garlic for circulatory ailments, parasitic infections and malaise.
In ancient Rome, garlic was used for the same purpose of supporting strength and endurance and was fed to sailors and soldiers alike. Garlic also found use as a natural remedy for stomach disorders, animal bites, joint disease and seizures.
In ancient China, historical records show that garlic was typically consumed with raw meat as part of the daily diet of the early Chinese. It was also used to preserve food and treat issues like diarrhea, worm infestation, fatigue, headache, insomnia and even depression.
In ancient India, the birthplace of Ayurvedic Medicine, surviving medical texts reveal that garlic was used to treat heart disease, arthritis, various digestive issues, parasitic infections, fatigue and leprosy. It was also used to help heal cuts and bruises, boost libido and to promote physical strength.
Today, modern science has found sufficient evidence to support most, if not all, of garlic's ancient uses.
5 Remarkable health benefits of garlic
Here are five ways garlic can support your overall health and wellness, according to science:
Protects against heart disease
In a study published in the Journal of Nutrition, researchers reviewed existing studies evaluating the effects of garlic on hypertension, hypercholesterolemia, pulse wave velocity (PWV, which measures arterial stiffness), C-reactive protein (CRP, a marker of inflammation) and coronary artery calcium (CAC). They reported that garlic supplementation, particularly with aged garlic extract, can help reduce diastolic and systolic blood pressure, total cholesterol, CRP, PWV and CAC. These findings suggest that garlic has great potential for protecting against cardiovascular
Naturally treats metabolic syndrome
Metabolic syndrome refers to a group of conditions that increase a person's risk of cardiovascular disease, Type 2 diabetes and stroke. According to a review of clinical trials published in the Journal of Ethnopharmacology, garlic is proven to be effective against the components of metabolic syndrome, being a natural antihyperlipidemic, antihyperglycemic, antihypertensive and anti-inflammatory agent. Studies show that regular garlic intake leads to significant reductions in waist circumference, total cholesterol, blood pressure, low-density lipoprotein (LDL) cholesterol, blood triglycerides, CRP and other markers of inflammation. (Related: Anti-inflammatory diet helps with cardiovascular and metabolic diseases, cuts dementia risk by 31%.)
Effectively kills cancer cells
Garlic and its active components have long been heralded as promising candidates for cancer therapy. In animal and cell culture studies, garlic has shown the desirable ability to effectively kill cancer cells while leaving normal cells unharmed -- something no anticancer drug has managed to do. Researchers credit the organosulfur compounds in garlic, which include allicin, alliin, ajoene, allyl methyl disulfide (AMDS), allyl methyl trisulfide (AMTS), diallyl disulfide (DADS), diallyl trisulfide (DATS), S-allyl cysteine (SAC) and S-allylmercaptocysteine (SAMC), for this remarkable feat. These compounds have been shown to kill lung, colon, skin, breast, thyroid, bone and prostate cancer cells by suppressing gene mutation, scavenging free radicals, regulating enzymatic activities, inhibiting protein folding and suppressing cancer proliferation, apoptosis (programmed cell death) resistance and evasion of immunosurveillance.
Helps manage osteoarthritis symptoms
A study published in the International Journal of Clinical Practice reported that compounds in garlic can help with osteoarthritis, a common form of arthritis that affects the joints in the hands, knees, hips and spine. Researchers found that overweight or obese women suffering from knee osteoarthritis experienced significant improvements in physical function, join stiffness and pain after taking garlic supplements for 12 weeks. Some experts attribute this benefit to the anti-inflammatory garlic compound, DADS. Because DADS can fight inflammation by limiting the effects of pro-inflammatory signaling molecules, it is believed to help protect cartilage -- the tissue that cushions the ends of bones in joints -- from damage caused by arthritis.
Helps with diabetes management
In addition to helping lower low-density lipoprotein (LDL) cholesterol levels, garlic can also help reduce blood sugar levels and even improve insulin sensitivity in diabetics. Several studies have found that taking supplements containing up to 1.5 grams of garlic regularly can help lower fasting blood sugar levels within one to two weeks. Continuous supplementation for 12 weeks could also help lower hemoglobin A1c or glycated hemoglobin, a measure of average blood sugar levels for the last two to three months.
According to a study published in the journal Chinese Medicine, the organosulfur compound DATS is responsible for garlic's blood sugar-lowering effects. Treatment with garlic oil or DATS has also been shown to improve insulin secretion and increase insulin sensitivity in animals with chemically induced diabetes.
Garlic is a flavorful spice and a potent medicinal herb that offers numerous health benefits. You can easily incorporate this superfood into your diet in a variety of ways, such as by using it to season vegetables, adding it to rice dishes, mixing it into curries and stews, making homemade salsa with garlic or using it to make delicious pasta sauces. Enjoy the health-supporting properties of garlic by consuming it regularly.
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