Garlic: Best Daily

It is best to eat garlic every day. The scientifically proven effects of garlic are presented in a review from 2019. The tuber is particularly healthy and effective if you eat it daily for months or years.

Garlic and onions are extremely healthy

In August 2019, a comprehensive review devoted to the health effects of leeks was published in the journal Food Science and Nutrition. In addition to leeks (and countless ornamental plants), the leek genus also includes garlic, wild garlic, and chives, as well as onions and shallots. 16 studies were evaluated for the work (exclusively reviews and meta-analyses and exclusively studies with humans; animal studies were not considered).

Scientifically proven: The effects of garlic

Garlic had the best health effects of all leeks. Under the following link, you will find a detailed article about how garlic works, its nutritional values, ​​and how you can use it as a home remedy. In summary, the results of the study are as follows:

Garlic and crab

Eating plenty of leek vegetables, such as onions, garlic, leeks, and Chinese chives (also known as chives) reduces the risk of stomach cancer (by 50 percent). Reduced risk of larynx and esophagus cancer, on the other hand, only applies to regular consumption of garlic, i.e. not onions or other leeks.

The risk of colon cancer, on the other hand, does not decrease even with garlic, which raises the suspicion that the corresponding active substances in the leek are destroyed during digestion so that they are inactivated when they finally arrive in the colon. Nevertheless, garlic reduces the risk of colon polyps somewhat (by 12 percent).

Eating garlic (but not eating onions) reduces the risk of prostate cancer (by about 23 percent).

Garlic, Cholesterol, and Arteriosclerosis

Garlic – especially in the form of preparations – improves those values ​​that indicate calcification of the blood vessels (arteriosclerosis) and is therefore considered helpful for the prevention of cardiovascular diseases.

In a study of people with high levels of cholesterol and blood lipids, consuming 1 to 2 g of garlic daily for an average of 12 weeks reduced total cholesterol by an average of about 17 mg/dl and LDL cholesterol by almost 10 mg/dl, while the HDL cholesterol levels increased by 3.2 mg/dl. Triglycerides decreased by 12.4 mg/dl.

It is important that the period of regular garlic consumption must be at least 8 weeks before a measurable result is achieved. No positive effects on blood lipid levels could be observed under this.

Garlic and high blood pressure

Aged Garlic Extract (AGE) lowers blood pressure and is, therefore, a good option to supplement standard high blood pressure therapy. In one study, hypertensive patients received no, 1, 2, or 4 capsules of AGE (containing 240, 480, or 960 mg AGE) for 12 weeks. The systolic value dropped by more than 7 mmHg after 8 weeks in the 4-capsule group and by 11.8 mmHg after 12 weeks in the 2-capsule group. Nothing changed in the placebo group and also in the 1-capsule group. Ripened garlic comes from soaking fresh garlic in 15-20% alcohol for 20 months.

In a study lasting at least 12 weeks, 600 to 900 mg of garlic (extract or powder) per day was able to lower blood pressure (systolic by 5 mmHg, diastolic by 2.5 mmHg).

Garlic as a blood thinner

Ripened garlic extract is a natural blood thinner. It has a clear blood-thinning (anticoagulant) effect, but in animal studies, it did not lead to internal bleeding (as is known from pharmaceutical blood thinners). Raw garlic does not affect blood clotting (at least not at daily consumption of 4.2 g, which corresponds to 1 large clove of garlic).

Garlic lowers CRP (inflammation) levels

The value of the CRP – an inflammation parameter – is reduced by 0.8 mg/l from garlic. A daily dose of 800 mg of garlic extract (divided into two doses) also reduced the inflammation value of interleukin-6 and also the ESR (which – if increased – is an indication of inflammation) in a study over the course of 8 weeks.

Garlic and Diabetes

In diabetics, garlic was able to reduce fasting blood sugar by an average of 11 mg/dl and HbA1c by an average of 0.6 mg/dl. This effect was also clearer the longer the garlic was taken.

Garlic: important to know!

It is interesting but typical of naturopathic remedies, that garlic only has a lowering effect on elevated values ​​(blood fats, cholesterol, blood sugar, blood pressure), but does not further reduce healthy values.

The researchers involved in the review described above recommend the long-term and permanent consumption of garlic, especially for diabetics and patients with high blood pressure and high blood lipid levels. The following applies: the longer you take/eat garlic, the better its effect.

Garlic for gingivitis

Ripened garlic extract improves oral health, and reduces gingivitis and bleeding gums. A detailed article can be found at the link above.

Black garlic works better than white garlic

Black garlic (garlic fermented at certain temperatures and humidity levels) has a different active ingredient profile than white garlic. In many areas, it is more powerful than white garlic, which is particularly important for people with arteriosclerosis, coronary artery disease, and other cardiovascular problems. Read everything about black garlic here, e.g. B. how it prevents arteriosclerosis, detoxifies heavy metals, and protects the liver.

Side effects

There are hardly any side effects from eating garlic – apart from garlic breath. Gas, reflux, and belching may occasionally occur. Allergic reactions are very rare. With the other types of vegetables from the leek family, complaints are even rarer.

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Written by Paul Keller

With over 16 years of professional experience in the Hospitality Industry and a deep understanding of Nutrition, I am able to create and design recipes to suit all clients needs. Having worked with food developers and supply chain/technical professionals, I can analyze food and drink offerings by highlight where opportunities exist for improvement and have the potential to bring nutrition to supermarket shelves and restaurant menus.

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