It is no secret that garlic, a delicious vegetable commonly used as a spice and seasoning ingredient in many dishes, is also one of the world’s healthiest foods.  The health benefits of garlic have been recognized and utilized since ancient times. Garlic is versatile and can be enjoyed raw or cooked; even added to certain oils for extra flavor.

Garlic is a valuable medicinal vegetable because of its many compounds that contain sulfur. These powerful compounds are responsible for garlic’s strong, pungent odor. It also contains allicin, a vital compound that has been shown to contain potent antioxidant, antibacterial, antifungal, and antiviral properties that no other vegetable contains. Allicin as well as garlic’s several other healthy compounds are known healers for various digestive, circulatory, cardiovascular, and immunological disorders.

To maximize the health benefits of garlic, however; it is best consumed raw after chopping or mincing it. Doing so will give its nutritious enzymes to start working. Putting garlic in hot temperatures or mixing it with food can change its pH and can prevent the chemical change from happening. If you find the flavor of garlic too strong to consume alone, you may also want to consider taking garlic supplements as an alternative.

It’s also good to know that while garlic is a nutritionally rich food, it is very low in calories. You can eat as much garlic as you like without worrying about putting on extra calories or unwanted fat. Garlic contains a good amount of manganese, vitamin B6, vitamin C, selenium, fiber, calcium, potassium, copper, iron, and phosphorus.

Consuming garlic can provide these significant health benefits:

·       High blood pressure:  Garlic contains allicin, a compound that blocks angiotensin II, a protein that has been linked to high blood pressure. Angiotensin II has also been shown to reduce blood pressure.  In addition, garlic also contains polysulphides, which are converted by the red blood cells in your body into a gas that controls blood pressure and dilates the blood vessels.

·       Cardiovascular health:  Aging causes the heart’s arteries to lose elasticity, but regular consumption of garlic can help the arteries stretch more effectively. Garlic also protects the heart from the harmful effects of free radicals. Garlic is one of the best foods you can eat to protect your heart; it also contains compounds with sulfur that prevent blocking within the arteries and slow down atherosclerosis, or a hardening of the arteries. It contains a compound called ajoene, known for its anti-clotting properties that prevent blood clots from forming in the heart.

·       High cholesterol: Garlic’s allicin content is effective in lowering high cholesterol while reducing triglycerides. Allicin also aids in reducing plaque formation in the arteries.

·       Colds, sore throat, and respiratory infections: Consuming garlic daily has been shown to reduce the risk for the common cold as well as sore throat. It is a known antibacterial food that is potent in treating infections that commonly occur in the throat. Consumption of garlic is often recommended to patients to treat infections in the upper respiratory tract. It is also an effective expectorant, thus useful for anyone who is suffering from chronic bronchitis.

·       Blood sugar: Eating garlic promotes insulin release which helps regulate the body’s blood sugar levels, especially for diabetics.

·       Cancer: The diallyl sulfide found in garlic inhibits the formation of PhIP into carcinogens. PhIP is a compound that has been linked to an increase in breast cancer. Garlic contains high amounts of allyl sulfides which have been proven to reduce the risk for several kinds of cancers if it is consumed regularly.

·       Immunity: Garlic is rich in antioxidants that can provide your immune system with a valuable boost to help fight off many illnesses and diseases. This is because of its high nutrition content as well as its potent antiviral and antiseptic properties.

·       Skin infections:  Garlic’s antiviral and antifungal properties make it one of the best foods to eat for skin health. It is widely used around the world as a natural, alternative medicine for treating numerous skin infections including psoriasis, ringworm, and athlete’s foot. Its ajoene content is helpful when it comes to treating a variety of skin conditions caused by fungus.

·       Inflammation: Garlic contains 4 kinds of sulphuric compounds that are effective in preventing and reducing inflammation, the primary cause of several illnesses. Those who suffer from auto-immune illnesses will also benefit from consuming garlic daily.

·       Food poisoning: If you suffer from food poisoning, garlic may be prescribed as first aid if the condition is mild. Consuming fresh garlic can also prevent food poisoning because it is effective in killing bacteria.

·       Dementia and Alzheimer’s:  As we get older, the oxidative damage caused by exposure to free radicals throughout our lifetime can lead to cognitive disorders such as Alzheimer’s and dementia. To prevent or slow down these illnesses, doctors prescribe regular consumption of garlic. The antioxidants in garlic support protective mechanisms within the body that prevent oxidative damage.

·       Athletic performance:  Garlic was used in ancient times to reduce fatigue and help workers have more energy to do physically exhausting tasks. Today it is still valued for its ability to help strengthen one’s performance in exercise.

·       Detoxification: Consuming large amounts of raw garlic is effective in helping the body rid itself of harmful toxins and chemicals, which can cause serious illnesses from toxicity.

Warnings: Before consuming large amounts of garlic or taking garlic supplements, be sure to talk to your doctor to obtain clearance. This kind of due diligence should be observed with all changes in your diet, or should you decide to take supplements that may have contraindications with your current diet or medication. It is also good to note that there are side effects experienced by some people when consuming large amounts of garlic such as bloating and gas.