Garlic is a super nutritious vegetable that is rich in several essential nutrients, including fiber, manganese, vitamin C, and vitamin B6.
Thanks to its high nutrition profile, garlic boasts several health benefits, including reducing blood pressure, combating the common cold, and reducing cholesterol levels.
1. Highly Nutritious
Garlic boasts an impressive nutrition profile, as 3 grams of raw garlic contains:
- 4.5 calories
- 1 gram of carbs
- 0.2 grams of protein
- 0.06 grams of fiber
- 2% of the Daily Recommended Intake (DRI) of manganese
- 2% of the DRI of vitamin B6
- 1% of the DRI of vitamin C
- 1% of the DRI of selenium
On top of all those nutrients, garlic also contains a small amount of iron, calcium, copper, potassium, phosphorus, and thiamine (vitamin B1).
Furthermore, garlic also contains several sulfur compounds with potent medicinal properties, including:
- Diallyl disulfide
- S-allyl cysteine
2. Combats Sickness, Including the Common Cold
Garlic supplements are popular for boosting the immune system.
During this 12-week study, researchers found out that taking garlic supplements can reduce the number of colds by 63%, compared to a placebo.
Furthermore, the average length of cold symptoms was reduced by 70% — from 5 days in the placebo group to only 1.5 days in the group who were given garlic supplements.
Another study concluded similar results: taking a high dose of garlic (2.56 grams) daily reduced the number of sick days with flu or cold by 61%.
Contrarily, one review suggests that the studies mentioned above are insufficient and more research is needed to confirm garlic’s role in combating sickness.
With that being said, we recommend garlic supplements to anyone who often gets a cold because there is no downside to consuming garlic, only potential benefits.
3. Reduces Blood Pressure
As you may know, high blood pressure can lead to cardiovascular diseases like strokes and heart attacks, which are the number one cause of death worldwide.
Multiple recent studies suggest that garlic supplements can lower blood pressure.
According to this study, taking 600-1,500 milligrams of an aged garlic extract is just as effective as the drug Atenolol — which is a popular medication used for controlling high blood pressure.
Health Issues Associated With Garlic Deficiency
Eating garlic daily can reduce your risk of suffering from several health issues, including:
- The common cold
- Alzheimer’s disease
- High blood pressure
- High cholesterol levels
To save yourself the discomfort caused by the health problems mentioned above, add a garlic supplement to your diet.
Daily Recommended Intake
The daily recommended intake of garlic depends almost completely on the condition you’re trying to treat. During recent studies, the following amounts of garlic have been used:
- For reducing symptoms of prostate cancer: patients were given 1 mg/kg of a garlic extract daily for one month.
- For preventing tick bites: participants were given 1,200 milligrams of a garlic extract daily for eight weeks.
- For easing symptoms of diabetes: participants received 600-1,500 milligrams of garlic powder daily for at least 12 weeks.
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