Garlic is a superfood because of phytochemicals present in it have multiple health benefits. Garlic belongs to the Allium genus and is scientifically known as Allium Sativum. Allicin is a distinct phytochemical present in garlic responsible for releasing distinct smell after chewing or cutting. [1] Allicin breakdown and formed four specific compounds in our body after metabolism. Among them, allyl methyl sulfide can stay longer in our body and slowly release through exhale air, sweat, and pee and cause bad breath and body odor. [2]
In different folk medicinal systems, garlic widely used since the sixth century BC. Some ancient history had referred to following traditional therapeutic application of garlic:
- Athletes who had participated in the initial Olympics league in Greece used garlic Greece to increase their stamina.
- Ancient Indian and Chinese medicinal practices recommended garlic for relieving respiratory distress and digestion problem. And for treating leprosy and parasitic invasions.
- A book, ‘Al Qanoon Fil Tib’ was written by Avicenna mentioned garlic as an effective treatment for arthritis, chronic cough, constipation, gynecologic diseases, insect and snake bites, parasitic infestation, toothache, and could act as an antibiotic treatment for treating infectious diseases. [3]
Nutritional value of garlic
The nutritional value of garlic is high due to its macro, micro, and bioactive nutrients. The estimated amount of different nutrients are as follows:
| Nutritional Value per 100 gm | Amount |
| Energy | 149 kcal |
| Carbohydrates | 33.06 g |
| Dietary fiber | 2.1g |
| Sugar | 1g |
| Protein | 6.36g |
| Fat | 0.5g |
| Minerals | |
| Calcium | 181 mg |
| Magnesium | 25 mg |
| Iron | 1.7 mg |
| Phosphorus | 153 mg |
| Manganese | 1.672 mg |
| Sodium | 17 mg |
| Potassium | 401 mg |
| Zinc | 1.16 mg |
| Vitamins | |
| Thiamin (B1) | 0.2 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 0.7 mg |
| Pantothenic acid (B5) | 0.596 µg |
| Pyridoxin (B6) | 1.235 µg |
| Folate (B9) | 3 µg |
| Vitamin C | 31.2 mg |
| Other Constituents | |
| Selenium | 14.2 µg |
| Water | 59 g |
Source: https://www.researchgate.net/publication/330761861_Proven_Health_Benefits_of_Garlic-A_Review
However, the nutritional value of garlic is not fixed as 600 different species with characteristic aroma belong to the Allium genus with the different nutritional properties. [4] Apart from this, planting, harvesting, transportation, storage, and other processing factors can also alter this value. [5]
What health-promoting factors are present in Garlic?
Garlic has different subspecies. They can be broadly classified as hard-neck garlic (not easily braided and contains 4 to 12 cloves) and soft-neck garlic (easily braided and contains 10 to 40 cloves). [3,6] Following are multiple health-promoting compounds are loaded in a small garlic clove:
Sulfur compounds
- Alliin, allicin, and γ-glutamyl-S-alkyl cysteine are the primary bioactive phytochemicals responsible to make garlic as a superfood. Allicin acts as a sensory nerve stimulator that leads to vasodilatation by activating neuropeptides. Allicin can scavenge free radicals due to its antioxidant property. [7]
Sulfur-free compounds
- Not only the sulfur compounds, but sulfur-free compounds present in garlic work together and provide various health benefits. [4]
Phenolic and steroidal compounds
- Research findings reported that phenolic and steroidal compounds obtain from garlic also promote the therapeutic value of this superfood. [7]
Diallyl trisulfide
- Diallyl trisulfide a flavor component present in garlic exhibits antitumor activity. [4]
Why Garlic is considered as a Superfood?
Garlic has multiple medicinal properties due to a combination of phytonutrients that impart a wide range of health-promoting, disease-preventing, and treating benefits. Not only traditional application but scientific research evidence also supports the health benefits of garlic. In many pharmaceutical stores, garlic supplements get a space in complementary medicinal shelves. The following are scientifically proved different health benefits of garlic. [4]
Natural Antimicrobial
Intake of garlic gives you protection against multiple microbial infections such as bacteria, viruses, fungi, and parasites invasions. The allicin present in garlic suppresses the microbial growth by interacting with the enzymatic function of the microorganisms and thus helps in curing the infection. Garlic can treat multi-drug resistant tuberculosis. It also helps to balance the beneficial intestinal microflora by inhibiting harmful enterobacteria. [3] If you are suffering from frequent unexplained diarrhea, then take a teaspoonful of raw garlic juice twice a day to get relief from such chronic stomach infections. The antimicrobial effect of garlic is effective against Helicobacter pylori and can prevent gastric ulcers. [8] You can also apply garlic juice topically to treat fungal skin infections, as an animal study showed an effective result against S. schencki fungal infections. [9] Garlic has a synergistic action on antibiotic therapy, so I recommend you take garlic as an adjuvant therapy along with antibiotic treatment to get faster relief from bacterial infections. [8] The antimicrobial property of garlic is expected to prevent cold and cough attacks. [10]
Heart-healthy effect
Garlic can take care of your heart. Multiple heart-healthy mechanisms of garlic including LDL lowering effect without hampering HDL, fibrinolytic Inhibitory activity, prevent platelet aggregation, blood pressure-lowering effect, and antiarrhythmic effect. [11] Both animal and human trial results backed these benefits of garlic. Therefore, both cardiac patients and individuals who have a risk of cardiac disease include garlic in your daily diet for better management of the cardiac functioning.
Anticarcinogenic agent
In 1958, researchers first discovered that garlic has anti-tumor property. Garlic targets cancer cells by inducing apoptotic cell death and angiogenic activity. It is an effective remedy for gastric cancer, colorectal cancer, and liver cancer protection. [12]
Control blood sugar level
Garlic has a hypoglycemic effect due to enhance serum insulin levels and its antioxidant property. [11] Research experts assumed that garlic could increase insulin secretion by activating the pancreas or release bounded insulin. Diabetic patients who are taking metformin medications can include garlic in their daily diet as adjuvant therapy for better blood sugar control. [3]
Prevent brain aging
Impaired cerebrovascular diseases with increasing of age cause different neurodegenerative diseases like Alzheimer’s Disease, dementia, Parkinson’s Disease, motor neuron disease, and Huntington’s Disease. Garlic has antioxidant properties and prevents cell death and fat deposition in the arteries. The phytochemicals present in garlic can protect neuronal cells against beta-amyloid toxicity and cell death (apoptosis). Beta-amyloid toxicity is a primary reason for Alzheimer’s Disease. [13]
Immune system booster
Immune system disorder leads to the development and progression of several diseases. Garlic can modulate immune system functioning. This superfood modulates cytokine secretion, immunoglobulin production, phagocytosis, and macrophage activation by stimulating different immune cell activities like lymphocytes, macrophages, eosinophils, natural killer (NK) cells, and dendritic cells. [14]
Bone health improvement
Many women are facing bone disorders like bone loss and decrease bone density after menopause. Reduced estrogen level is one of the involve pathophysiology. But daily intake of raw garlic clove is a source of garlic oil that can help to maintain estrogen level by reducing oxidative stress in lymphocytes and macrophages. Garlic is also a natural source of calcium. Therefore, you can use this small superfood as a bone supplement as a prophylactic treatment to prevent bone mass reduction. [15]
Effective against kidney disorders
Chronic hypertension can cause kidney disorders. Hypertension management is an effective treatment to prevent kidney injury. The anti-hypertensive property of garlic is well studied. Allicin, the bioactive phytochemical of Garlic can lower blood pressure in hypertensive patients. Thus it reduces the risk of kidney failure and effective complementary treatment of chronic kidney diseases. [16]
Tips to Include Garlic in your daily diet
- The garlic can be stored for several months. Proper ventilation is necessary to store garlic to prevent mold attack. But I recommend you use fresh garlic bulbs with tight peel and fleshy pulps to get maximum active ingredients. Do not use dried, moldy, loose, and frayed garlic, as these are signs of aging. Phytonutrients are degraded with aging and unable to provide adequate health benefits.
- The antioxidant property of garlic is not completely damaged even after cutting or on exposure to heat. [7] Chopping or smashing of garlic cloves triggers a chemical reaction to produce allicin and imparting health benefits. You can add crushed garlic in different recipes. However, immediate high heat exposure can reduce the allicin production. Therefore, after chopping the garlic cloves wait for 5 to 10 min to complete the reaction and then cook it in moderate heat. Exposure to high flame heat can decrease the health benefits of garlic. [17]
- Hongqixing and Ershuizao are two garlic varieties that have distinct medicinal properties compared with other varieties. If possible, select these two varieties to get the highest health benefits of garlic. [4]
- If you worry about garlic stink and avoid intake garlic. Then I suggest munch some mint leaves to prevent the garlicky smell from your breath. This small effort can bring a big change in your health.
What precautionary measure requires to include barley grass in a regular diet?
Moderate intake of garlic does not cause any side effects. I suggest you should intake garlic within 500mg to 1 gm per day. Excessive intake of garlic can cause nausea and other gastrointestinal disorders. Some may experience excessive sweating, dizziness, and headache. Individuals with allergic tendencies should avoid eating garlic preparation. Before including garlic in the daily diet, talk with doctors who have taken prescribed antiplatelet medication. Garlic has an antiplatelet effect and may additively interact with the prescribed medication that leads to hemorrhage. [11]
Note: Write to me if you have any queries regarding the health benefits of garlic by filling the form under the contact section or in the comment box.
References
- https://www.researchgate.net/publication/251881095_Can_you_smell_garlic_The_effect_of_garlic_consumption_on_body_odour
- https://www.npr.org/sections/thesalt/2014/06/21/323999613/science-of-stink-blame-sulfur-compounds-for-your-garlic-breath
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6387757/
- https://www.researchgate.net/publication/223170016_Some_nutritional_and_technological_properties_of_garlic_Allium_sativum_L
- https://www.researchgate.net/publication/330761861_Proven_Health_Benefits_of_Garlic-A_Review
- https://www.researchgate.net/publication/238069512_Potential_Health_Benefits_of_Garlic_Allium_Sativum_A_Narrative_Review
- https://pubmed.ncbi.nlm.nih.gov/11238826/
- https://www.scielo.br/pdf/bjb/v77n4/1519-6984-bjb-1519-698403716.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465033/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC139960/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942895/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074326/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783112/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618629/
- https://pubs.acs.org/doi/full/10.1021/jf062587s#