Garlic is a plant with several characteristics that are used in cooking. Due to its strong flavor and smell, it is one of the most commonly used condiments. However, it also has medicinal properties that have given it the reputation of “dispelling diseases.” In recent years, clinical trials have been conducted regarding its benefits and it has been determined that it is effective in improving digestion, regulating blood pressure, and improving the function of the pancreas and liver, among other properties.
It is a plant that belongs to the Liliaceae family, which includes onions, leeks, and aloe. It is believed to have originated in Central Asia and reached the Near East about four thousand years ago. It is currently cultivated throughout the world.
Garlic is a herbaceous, bulbous plant that can reach a height of up to 70 centimeters, with long, flat, thin leaves. The cloves, in the shape of a triangular capsule, are the most commonly used part, say naturopathic doctors Pablo Saz Peiro and María Carmen Tejero in the text El Ajo. Allium Sativum from the journal Medicina Naturista Vol. 14 (2020).
Its medicinal use dates back thousands of years. In Egyptian culture, together with onions and bread, it was the basis of their diet. In addition, in the time of Hippocrates, the father of modern medicine, garlic was used to treat parasites, respiratory problems, or digestive disorders.
Properties of garlic
Garlic is low in calories and has a high nutritional value. Nutritionist Gabriela Morataya indicates that it contains significant amounts of vitamins A and C, and low levels of B vitamins (B1, B2, and B6). It is also rich in selenium, potassium, phosphorus, magnesium, sodium, iron, and calcium.
When garlic cloves are crushed, the sulfurous amino acid alliin is converted into allicin, which, along with its by-products, is responsible for the characteristic odor of garlic. It also contains iodine and sulfur. The peroxidizing enzymes lysozyme, deoxyribonucleases, and phosphomonoesterases are also found in this food.
Benefits of garlic
Historically, garlic has been used as a remedy for various diseases. Its most common benefits are controlling high blood pressure, and type 2 diabetes mellitus, and improving circulation; however, its properties go further, says naturopath Carolina Hernández.
Below are some benefits of garlic:
- Improves blood circulation: Due to its high percentage of vitamin B, it is beneficial for improving blood circulation because this vitamin is an essential compound that reduces homocysteine levels; a substance that hardens blood vessels and causes thrombosis or coronary artery disease.
- Helps with colds and lung diseases: Garlic helps to decongest and is considered a natural antibiotic for lung problems. A garlic-based syrup is recommended for coughs. It is also beneficial for sinusitis, pharyngitis, bronchitis, asthma, and ear infections.
- Reduces cholesterol: thanks to its hypotensive and lipid-lowering properties, as well as helping to improve circulation, it also helps with cholesterol problems. Allicin, a substance that benefits the cardiovascular system, is found in garlic. Therefore, it is recommended to consume a clove of garlic every day to reduce cholesterol.
- Benefits the digestive system: Garlic helps stimulate gastric acids, which improves digestion and helps food to be absorbed properly.
- Helps with urinary tract infections and intestinal parasites: allicin may be beneficial for these health problems. The antifungal properties of garlic have been shown to combat Candida and other fungi.
- Prevents cancer: Epidemiological studies and trials conducted on animals have shown that garlic consumption has a protective effect that reduces the incidence of certain types of cancer, such as gastric, colorectal, breast, and cervical, among others.
- It is detoxifying: this food helps purify toxins and eliminate heavy metals such as mercury or traces of medications that the liver cannot process from the body. Its high percentage of vitamins A, B, and C is beneficial to liver health.
It is important to mention that garlic consumption does not replace any medication prescribed by a doctor. If you have symptoms of any disease, it is recommended to visit a specialist and ask about garlic consumption, to prevent it from obstructing the benefits of the medicine.
When should you not eat garlic?
Some people suffer from allergies to garlic and other plants in the garlic family. Symptoms can include irritable bowel syndrome, diarrhea, ulcers, nausea, and difficulty breathing. Those who are allergic are often sensitive to many plants, including onions, leeks, garden lilies, ginger, and bananas, Peiro and Tejero say.
“In large or concentrated quantities it could increase the risk of bleeding, but in culinary quantities, it is safe for consumption. In some uses for acne or in compresses for rheumatic pain, or vaginal applications, it has produced serious burns to the skin and mucous membranes due to improper use,” they add.
It is not recommended for people with gastritis or ulcers to consume it, as it could irritate the gastric mucosa. In addition, pregnant women or those breastfeeding should consult their doctor.
How much garlic to eat
The World Health Organization (WHO) recommends: a daily dose of 2 to 5 g of fresh garlic (approximately one clove of garlic), 0.4 to 1.2 g of dried garlic powder, 2 to 5 mg of garlic oil, 300 to 1,000 mg of garlic extract, or other equivalent formulations of between 2 and 5 mg of allicin.
Therefore, the recommended daily consumption amount is a maximum of half a clove of garlic.
The most common way to consume it is raw, in its natural state. If you don’t like the taste or the odor it causes, it is recommended to chew parsley. You can also eat it in different dishes, as a seasoning.
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