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Garlic Nutrition Facts and Health Benefits

There are many benefits to eating garlic. These include its antioxidants, antimicrobial properties, and vitamin and mineral content. Let’s examine the Garlic nutrition value of raw and cooked garlic in this article. Raw garlic has similar nutritional value to cooked garlic, so it is best to stick to your preferred form. Cooked garlic does not provide as much of a nutritional boost as raw garlic, but it does provide some health benefits.

Allicin

Allicin is a key compound found in garlic. The compound increases cellular glutathione by up to five times more than GSSA. However, garlic should be consumed with caution because it can cause digestive problems. Before using allicin, discuss the benefits and risks of garlic with your health provider. You can buy supplements containing allicin in pill or tablet form. The ingredient is also available in powder, oil, and extract form.

Vitamins

Garlic is high in Vitamin C, a vital nutrient that plays a key role in our health. This vitamin helps us maintain healthy skin, eyes, kidneys, and digestive system. A 100-gram serving of raw garlic contains about 31.2 milligrams of Vitamin C, or 52% of the daily value for an average adult. It also contains trace minerals such as manganese, fluoride, and selenium.

Minerals

Garlic is one of the best sources of vitamins and minerals for your body. Among its many nutrients, garlic is particularly high in selenium, an essential trace mineral. This mineral is necessary for the production of antioxidant enzymes, including vitamin C. It also helps your body build resistance to infectious agents and scavenges free radicals. In fact, each clove contains three milligrams of this vitamin.

Antimicrobial properties

Garlic is known to have antimicrobial properties, which means that it can fight off infection. Recent research has shown that the antimicrobial properties of garlic are not limited to fungus-fighting activity, but can also help humans fight against other illnesses. Garlic extracts have also been found to have antibacterial activity.

Cholesterol lowering

Garlic is known for its cholesterol lowering benefits. Its health benefits are based on its sulfur-containing compound, allicin. It has been shown to inhibit cholesterol synthesis in test tubes, animal models, and the human body. In a recent study, garlic extract was found to lower plasma cholesterol by up to 30%.

Blood pressure lowering

In one study, garlic was found to have a significant lowering effect on blood pressure in people with hypertension. Participants were randomly assigned to take one of three garlic preparations containing 0.6, 1.2, or 2.4 mg of S-allylcysteine a day. Blood pressure levels were measured at four, eight, and 12 weeks. Tolerability and acceptability were also assessed.

Bone health

Garlic has many health benefits, including its ability to prevent oxidative stress and promoting osteoblast activity. Its effects on lipid peroxidation, a major contributor to bone deterioration, have been studied in the literature. Studies have shown that increased intake of garlic may reduce the risk of osteoporosis in postmenopausal women. This is due to the presence of a component in garlic called S-allyl cysteine.

Arthritis

Garlic is a powerful spice that not only enhances the taste of food but can also help ease the symptoms of rheumatoid arthritis. The compound diallyl disulfide in garlic helps decrease the levels of pro-inflammatory cytokines. In laboratory studies, garlic was found to reduce inflammation and prevent cartilage destruction in arthritis-induced rats.

Diabetes

Garlic is a great addition to any diet for people with diabetes. It is a rich source of antioxidants and other nutrients and has very few calories. It also improves digestion and can keep your blood pressure in check. Moreover, if you are diabetic, garlic can help you manage your diabetes and prevent many health problems.