Garlic is an easy flavor addition to many types of meals. And beyond its widespread use for taste and seasoning, garlic can actually provide notable health benefits.
Here are five benefits of garlic and how much you should add to your diet.
Garlic is nutritious for its size
Though one raw clove of garlic is pretty small, there is actually a significant amount of the following vitamins and nutrients:
- Vitamin C (2.81 mg)
- Selenium (1.28 mcg)
- Manganese (0.15 mg)
- Iron (0.15 mg)
One garlic clove packs a dense nutrient profile, but garlic’s small size means we’re not getting a large amount of nutrients from a single garlic clove.
Garlic may help boost your immune system
A 2015 review from the Journal of Immunology found that garlic fortifies the immune system by stimulating immune cells like macrophages, lymphocytes, and natural killer cells. Garlic may also help stave off colds and flu because of the plant’s antimicrobial and antibiotic properties, Brigman says, which would stop the growth of viruses, bacteria, and other unwanted organisms.
However, Brigman notes that although some studies show a benefit, there is a lack of strong evidence that garlic supplements help prevent or reduce severity of the
Garlic may reduce the risk of certain cancers
“[Garlic is] also a good source of phytochemicals, which help to provide protection from cell damage, lowering your risk for certain cancers,” says Brigman.
Phytochemicals are compounds in vegetables and fruits associated with a reduced risk of chronic illness. There is some evidence that consuming phytochemicals through garlic can have anticarcinogenic effects and potentially lower risk for stomach and colorectal cancers.
However, research in human subjects is lacking, and it’s not proven that garlic consumption can actually prevent or treat cancer.
Garlic may allow you to exercise longer
Historically, Ancient Greek athletes ate garlic before an event to improve their performance. That’s because garlic releases nitric oxide, a compound that relaxes blood vessels and lowers blood pressure. This compound is often released while running to supply more oxygen to working muscles.
Some animal studies in rats and mice have also found that garlic can improve athletic endurance, finds a 2007 from Molecular Nutrition Food Research. However, Brigman notes the inconclusive data in human subjects means we can’t draw definitive conclusions.
I believe these could be of help to you,thank you.