Health benefits of Garlic

The health benefits of garlic. Rich in vitamins (A, B, C, E), antioxidants, sulfur compounds, calcium, potassium, zinc, selenium, Ellison (a super-powerful natural antibiotic), garlic is a plant that figures Topping the list of the superfoods and drugs family, these drugs-foods! Yes, but … What exactly are its health benefits? CuisineAZ tells us more!

Garlic, an ally of our cardiovascular system

If garlic is not excellent for our breath and our sex appeal, for our heart, it doesn’t get better! Indeed, studies have established that people who consumed 2 to 5 g of garlic every day had less cholesterol and triglycerides in the blood than others. In fact, consuming garlic can reduce the risk of cardiovascular disease.

In addition, garlic increases the fluidity of the blood: ideal for preventing blood clots from forming in the arteries.

Garlic, a recognized anti-cancer agent

Another good health point: garlic contains many sulfur compounds which, according to some studies, give it anti-cancer properties by preventing the multiplication of cancer cells in the body. Regular consumption of garlic would thus prevent the onset of cancers of the throat, colon, breast, prostate, ovaries, or stomach.

Not to mention that garlic boosts the immune system: in the event of illness, our body will therefore fight cancer cells more effectively.

Garlic to fight certain viruses and infections

Garlic has antimicrobial, antiseptic, anti-inflammatory, anti-bacterial, antibiotic, antifungal, and antiviral properties. This makes it a food capable of chasing and eliminating a large number of pathogenic bacteria when they manage to enter our body.

Garlic is, therefore, a great ally in the fight against many infectious diseases such as colds, angina, sore throat … But also acne or warts (thanks to its purifying properties), psoriasis (thanks to sulfuric compounds that calm inflammation of the skin), or food poisoning (especially salmonellosis).

Garlic to aid digestion

In case of chronic digestive disorders or digestion problems, do not hesitate to put garlic on the menu more often. Indeed, garlic contains phenolic acids known to cleanse and purify the digestive system from the inside.

But that’s not all: garlic is also rich in inulin, a prebiotic that helps us fight digestive discomfort and restores our intestinal flora.

Garlic, good for the line

We often ignore it, but garlic, in addition to being very low in calories (149 calories / 100 g), is a vegetable that:

  • Boosts metabolism and makes us burn more calories
  • Promotes elimination via urine
  • Sends satiety signals to the brain when consumed: ideal for avoiding overeating during a meal!

Garlic: health benefits and contraindications (Health benefits of Garlic)

Antibacterial, rich in sulfur compounds, including allicin … Garlic is a health superfood, good for the heart, against skin infections … All of its health benefits, its nutritional composition, and its cons indications.


  • Nutritional composition
  • Health benefits
  • Heart
  • Cancer
  • Common cold, bronchitis
  • Mycosis
  • Brain
  • Calories
  • Consumption to be preferred
  • Amounts per day
  • Misdeeds
  • Contraindications

Originally from Central Asia, garlic has been used since Antiquity for its many virtues. In Arabic medicine, it was recommended for stomach pains or skin infections, and in Greek medicine as a dewormer or against asthma. Garlic is a perennial herbaceous plant from the Liliaceae family, such as shallot, onion, or leek. Each bulb weighs about 80 g and is composed of 10 to 15 bulbils (pods) surrounded by


How to cook garlic, to preserve it, in which seasons to taste it for an optimal flavor … Discover all the secrets of this delicious plant.

Nutritional composition

  • Garlic is rich in protein and carbohydrates, but almost devoid of lipids (fats).
  • This bulb is a concentrate of minerals and is, in particular, a very good source of manganese, copper, selenium, and phosphorus. Garlic contains B6 and vitamin C.
  • Garlic is rich in sulfur compounds, and in particular in allicin, responsible for the very characteristic odor of garlic but also for its many health benefits. This compound does not exist as such in the garlic clove in its natural state. On the other hand, there is an amino acid, alliin, a sulfur compound. Next to it, in small separate compartments, are molecules of a particular enzyme, alliinase. As long as the two substances are not in contact, nothing happens. But when we cut the clove of garlic, that we slice it, alliin and alliinase will interact and give rise to Ellison. It is easy to recognize: it is this which gives garlic its particular smell and taste.
  • It contains many antioxidants(flavonoids, tocopherols, etc.) which help fight against the production of free radicals, which are harmful to the body.
  • And it is a good source of saponins cholesterol-lowering and hypotensive effects.
  • Garlic also contains a lot of friction, special fibers that have the ability to facilitate the development of good bacteria in the intestine. Which plays a very important barrier role.

NUTRIENTSRAW GARLIC: CONTENT PER 100 HERBS, SPICES, AND SEASONINGS: AVERAGE OF FOODSProtein5.81 g6.9 gCarbohydrates21.2 g17.3 g- with sugar1.43 g8.3 g- of which starch13.4 g6.1 gDietary fiber4.7 g13 gLipids0.34 g4.9 g- of which cholesterol0 mg0.4 mg- of which saturates0.075 g0.8 g- of which monounsaturated fatty acids0.011 g2.1 g- of which polyunsaturated fatty acids0.25 g0.8 gWater64.3 g33 g

> More info on vitamins and minerals in garlic

A distinguished: The garlic, also known as wild garlic or garlic, wood is very different from his cousin grown garlic. It is not its bulb that we consume, but its green leaves, which have essentially the same nutrients as garlic, but in higher concentrations.

Health Benefits of Garlic


According to several studies, garlic extracts rich in active ingredients, in particular Ellison, make it possible to reduce blood cholesterol and triglyceride levels. The adenosine contained in the garlic cloves has a small vasodilator effect, which allows better blood circulation and could, moreover, also explain the anti-hypertensive effect. In addition, garlic contains prostaglandins which have the property of thinning the blood, which can further improve blood circulation. Garlic compounds also help reduce atherosclerotic plaques, WHO admits. These plaques, composed in particular of cholesterol, are deposited over the years on the walls of the arteries, making them more rigid and reducing their diameter. Several studies have proven that the disease progresses three times slower in people at risk consuming garlic. Garlic seems particularly well to protect the aorta, the central artery of our body. Regular consumption of garlic would therefore reduce the risk of cardiovascular mortality.


The sulfur compounds in allicin prevent the proliferation of cancer cells and protect the body from certain potential carcinogens. In addition, the many antioxidants contained in garlic protect cells from the deleterious action of free radicals, particularly involved in the occurrence of certain cancers (mainly stomach and intestine).

Infections: colds, bronchitis …

Garlic has been known since the dawn of time for its antimicrobial and anti-infectious properties. It would be particularly useful in the fight against colds, bronchitis, and other seasonal infections. This little pod is therefore a precious ally for winter to keep viruses away until the warm weather returns!


Garlic may have antifungal benefits. It can for example be used in the form of an ointment based on ajoene, a compound of garlic, to fight athlete’s foot, the fungus that attacks feet that have too “macerated” in humidity.

Neurodegenerative diseases

Garlic may be a great way to preserve memory and cognitive skills, according to a study conducted at the University of Louisville in the United States. It would act by renewing the intestinal microbiota, this flora directly connected to the brain by the vagus nerve. It is again a sulfur compound that would be responsible for this beneficial effect on memory.


Garlic provides 131 calories per 100g, which is much higher than the average for vegetables. But this caloric value must be compared to the quantities consumed which are very low! Thus, a clove of garlic (5g) brings 6.5 small calories, which is completely negligible in a dish!

The ideal: eat it raw!

To preserve all the virtues of garlic, it is advisable to consume it raw, finely chopped. Ellison is then present in large quantities. In cooking, however, it loses power and it is estimated that it takes about three times the dose to obtain the same benefits. Not everyone digests raw garlic very well. In this case, the solution is to add it a few minutes before the end of cooking: it will no longer be completely raw but will retain most of its properties.

How much to consume per day?

To benefit from its positive effects on blood lipemia (cholesterol, triglycerides, etc.), we recommend the daily consumption of one to two cloves of fresh garlic or 0.5 to 1 g of dried garlic.

For its anti-cold and cough effect: the recommended dose is 4 fresh garlic cloves or 2 to 4 g of dried garlic per day.

Harms and Risks of Eating Garlic

If garlic is excellent for health, on the other hand, care must be taken not to overdo it, at the risk of suffering from heartburn or abdominal cramps. Consumed in large quantities, garlic can also cause bad breath. On this last point, know that the sensation disappears after a few hours and the chewing of a little parsley counteracts this effect a little. Brushing your teeth does not change much, however, since the smell comes from the gases released by chewing and then digestion.


Due to its anticoagulant effects, it is recommended to avoid consuming large amounts of garlic before and after surgery or when taking anticoagulant medications. It is also advisable not to take garlic with other anticoagulant plants such as ginkgo, ginseng, Eleutherococcus, white willow. If you suffer from blood or metabolic disease, therefore, seek advice from your doctor before consuming more than one clove of garlic per day.




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Aadil Shaikh

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