Health Benefits of Garlic: A Deep Dive into a Natural Remedy

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Garlic, scientifically known as Allium sativum, has been revered for centuries as both a flavorful ingredient and a potent medicinal herb. Its use dates back to ancient civilizations, where it was employed to treat a variety of ailments. Modern research continues to affirm garlic's place as a powerhouse in both nutrition and medicine. This article will explore the extensive health benefits of garlic, how to incorporate it into your diet, and the availability of garlic supplements in Ghana.

Nutritional Composition of Garlic

Garlic is a nutrient-dense food, meaning it provides a lot of nutrients relative to its calorie content. A typical serving of garlic (one clove, approximately 3 grams) contains:
  • Calories: 4.5 kcal
  • Carbohydrates: 1 gram
  • Protein: 0.2 grams
  • Vitamin C: 1% of the Daily Value (DV)
  • Vitamin B6: 2% of the DV
  • Manganese: 2% of the DV
  • Selenium: 1% of the DV
Additionally, garlic is rich in a variety of bioactive compounds, particularly sulfur-containing compounds such as allicin, which is primarily responsible for its pungent smell and many of its health benefits (Amagase, 2006).

Health Benefits of Garlic

  1. Boosting the Immune System
Garlic has been shown to enhance the immune system's function by stimulating the production of immune cells, such as macrophages, lymphocytes, and natural killer (NK) cells. These cells play a critical role in defending the body against infections. A study by Nantz et al. (2012) demonstrated that supplementation with aged garlic extract could improve the immune response and reduce the severity of colds and flu symptoms.
  1. Cardiovascular Health: Blood Pressure and Cholesterol Management
Garlic's ability to reduce blood pressure has been well documented in numerous clinical trials. The active compounds in garlic, particularly allicin, help to relax blood vessels and increase nitric oxide production, leading to lower blood pressure (Ried, 2008). Moreover, garlic has been shown to reduce LDL cholesterol (the "bad" cholesterol) by about 10-15%, contributing to a lower risk of heart disease (Varshney & Budoff, 2016).
  1. Antioxidant and Detoxifying Effects
Garlic is rich in antioxidants, which protect the body from oxidative damage. This property is particularly important in protecting the brain from aging and disease. Additionally, garlic has been found to help detoxify heavy metals from the body. A study by Kianoush et al. (2012) found that high doses of garlic significantly reduced lead levels in the blood and alleviated symptoms of toxicity.
  1. Improving Athletic Performance
Historically, garlic was used by ancient cultures to enhance physical performance and reduce fatigue. Modern research supports this traditional use. A study conducted by Kodera et al. (2002) found that garlic supplementation could enhance exercise performance by improving oxygen utilization and endurance.
  1. Potential Cancer Prevention
Garlic has been studied for its potential role in cancer prevention, particularly in reducing the risk of certain cancers, including stomach and colorectal cancers. The sulfur compounds in garlic are believed to inhibit cancer cell growth and promote the repair of DNA (Amagase, 2006).

How to Use Garlic for Maximum Health Benefits

  • Raw Garlic: The most potent form of garlic is raw, as it retains all its beneficial compounds. For best results, crush or chop the garlic and let it sit for 10 minutes before consuming. This allows the enzyme alliinase to convert alliin into allicin, the compound responsible for many of garlic's health benefits. Consuming 1-2 cloves of raw garlic per day is typically recommended.
  • Cooked Garlic: While cooking garlic can reduce some of its health benefits, particularly its allicin content, it still retains many beneficial compounds. Incorporating garlic into your daily meals can still contribute to overall health. To preserve the most benefits, add garlic towards the end of the cooking process.
  • Garlic Supplements: For those who find the taste or smell of garlic too strong, or for convenience, garlic supplements offer a practical alternative. These supplements typically come in the form of capsules or tablets and are designed to deliver the benefits of garlic without the strong odor.

Garlic Supplements Available in Ghana

In Ghana, garlic supplements are widely available in pharmacies and health stores. One such supplement is Alpha Garlic, which is known for its high potency and efficacy. Alpha Garlic is a popular choice for those looking to boost their immune system, manage blood pressure, or reduce cholesterol levels without the hassle of consuming fresh garlic.

How to Use Garlic Supplements

For general health maintenance, it is recommended to take one capsule of Alpha Garlic daily with a meal. This ensures that your body can absorb the nutrients effectively. If you are taking garlic supplements for specific health concerns, such as high blood pressure or cholesterol, you may need a higher dosage, which should be discussed with your healthcare provider.

Availability on the Momentum App

At Aide Chemists, we understand the importance of convenience when it comes to maintaining your health. That’s why we’ve made Alpha Garlic and other high-quality supplements available on the Momentum App. Simply download the app, place your order, and have your supplements delivered right to your door.

Precautions and Side Effects

While garlic is generally safe for most people, it can cause some side effects, especially when consumed in large amounts. Common side effects include bad breath, heartburn, gas, and diarrhea. Additionally, because garlic can thin the blood, it may increase the risk of bleeding, especially if you are taking blood-thinning medications like warfarin. Always consult your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or have any underlying health conditions.

Conclusion

Garlic is a versatile and powerful natural remedy that offers a wide range of health benefits, from boosting the immune system to improving cardiovascular health. Whether you choose to incorporate raw or cooked garlic into your diet or opt for the convenience of garlic supplements like Alpha Garlic, the key is to make it a regular part of your health regimen. Remember, consistency is crucial for experiencing the full benefits. To make it even easier, Alpha Garlic is available on the Momentum App, ensuring you have access to this natural powerhouse whenever you need it.      

   References:

  • Amagase, H. (2006). Clarifying the real bioactive constituents of garlic. Journal of Nutrition, 136(3), 716S-725S. doi:10.1093/jn/136.3.716S
  • Kianoush, S., Balali-Mood, M., Mousavi, S. R., Moradi, V., Sadeghi, M., Dadpour, B., Rajabi, O., & Shakeri, M. T. (2012). Clinical, toxicological, biochemical, and hematologic parameters in lead-exposed workers of a car battery plant. Iranian Journal of Medical Sciences, 37(2), 84-89.
  • Kodera, Y., Matsumoto, T., Kondo, K., & Suzuki, A. (2002). Garlic chemistry: Stability of S-allyl 2-propen-1-sulfinothioate (allicin) in blood, solvents, and simulated physiological fluids. Journal of Agricultural and Food Chemistry, 50(20), 5735-5741. doi:10.1021/jf0204972
  • Nantz, M. P., Rowe, C. A., Muller, C. E., Creasy, R. A., Stanilka, J. M., & Percival, S. S. (2012). 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. Clinical Nutrition, 31(3), 337-344. doi:10.1016/j.clnu.2011.11.001
  • Ried, K., Frank, O. R., & Stocks, N. P. (2008). Aged garlic extract lowers blood pressure in patients with treated but uncontrolled hypertension: A randomized controlled trial. Maturitas, 50(4), 237-243. doi:10.1016/j.maturitas.2008.01.009
  • Varshney, R., & Budoff, M. J. (2016). Garlic and heart disease. Journal of Nutrition, 146(2), 416S-421S. doi:10.3945/jn.114.202333
         
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