Why It Is Important To Include Garlic In Your Diet

In addition to its delicious taste and the fact that it is so easy to include in your meals, garlic has multiple health benefits. Once you know about them, you will surely want to include more of this bulb in your diet.

Hated by some and loved by others, garlic has been characterized as a strong-smelling ingredient that usually gives a very strong and characteristic flavor to any dish.

However, the properties of this vegetable, which belongs to the same family as onions, the Liliaceae, go far beyond its flavor.

Garlic is said to be an excellent ally for heart health. According to doctor Raúl Figueroa, garlic consumption benefits the arteries, as it reduces the effects of atherosclerosis, which consists of the accumulation of cholesterol, fats, and other substances in the walls of the arteries, causing the narrowing of blood vessels.

Blood pressure is determined by both the amount of blood your heart pumps and the degree of resistance to blood flow in your arteries. That’s why the more blood your heart pumps and the narrower your arteries are, the higher your blood pressure will be, which can lead to hypertension.

It is also important to note that by reducing cholesterol and blood pressure, garlic prevents serious illnesses.

Also, thanks to a compound found in garlic called allicin, it prevents the formation of blood clots because, in addition to taking care of the good development of blood vessels, it also contributes to good circulation. According to alternative medicine specialist Álvaro Lobos, this compound is also attributed to antibacterial properties, which is why garlic is sometimes used to treat skin conditions and gastrointestinal infections.

You have probably heard the recommendation to eat a raw garlic clove a day. Lobos believes that this practice could have many benefits. However, he stresses the importance of not eating the whole garlic clove. “It is best to crush it and cut it into small pieces so that the allicin can be well absorbed by the body,” he explains.

As for the smell, which is one of the biggest concerns for most people regarding the continuous consumption of garlic, dentist Sofia Perez says there is nothing to worry about. “Although the smell of garlic is very strong, it can be counteracted by proper cleaning and attention to oral health. In addition to brushing your teeth properly and cleaning your tongue, people can choose to use a strong mouthwash,” she says.

Nutritionist María Fernanda Ponciano says that it is a low-calorie food, but very rich in nutrients. It contains vitamins A, B, and C, manganese, fiber, calcium, copper, potassium, phosphorus and iron.

As for recommended intake, Ponciano suggests consuming garlic in two meals a day. Now it’s just a matter of getting creative and including more garlic in your breakfasts, snacks, lunches, or dinners. You can use it to add flavor to your beans, eggs, pastas, and meats, or include it in soups, dressings, and sauces, such as vinaigrette or pesto. Start with small amounts and as you get more comfortable with the flavor, increase the doses to enjoy even more of its benefits.