14 Amazing Health Benefits of Garlic You Should Know

Garlic has been a staple in kitchens and natural medicine cabinets for centuries, but did you know it holds unique health benefits for men? Whether it’s boosting heart health, enhancing physical performance, or even supporting testosterone levels, garlic is more than just a flavor-packed ingredient—it’s a powerhouse for wellness. Let’s dive into the incredible benefits of garlic and uncover why adding this simple yet potent herb to your diet could be a game-changer.

14 Surprising Health Benefits of Garlic

Here are some key garlic benefits:

1. Helps lower blood pressure 

Garlic has been shown in studies to significantly lower blood pressure in individuals who have hypertension. The garlic required to have an effect is approximately four cloves per day.

2. High In Nutrients

Garlic is high in nutrients and low in calories. One garlic clove includes 2% of your daily vitamin B6 and manganese requirements. It also contains 1% of the daily value of Selenium and Vitamin C.

3. Boosts Heart Health

Garlic cloves have been shown in studies to lower LDL cholesterol levels. Low-density cholesterol is often called "bad cholesterol" because it can cause blood vessel blockage. Garlic supplements can reduce LDL cholesterol by 10-15%. It can help prevent heart disease. 

4. Can treat Cold and Cough

A  study found that eating garlic daily reduces cold by 63%. This 12-week study discovered that garlic lowered the duration of colds by 70%. However, another study found that the data needed to be more sufficient and that more research is required. Still, including garlic in your diet can be advantageous, particularly if you are susceptible to colds.

5. Strengthens the immune system

Garlic protects against free radicals, which can harm our DNA. Garlic also includes zinc and vitamin C, which aid in the fight against infections and boost immunity. You can benefit from the medicinal properties of garlic by dicing 3 to 4 garlic cloves and adding them to your food daily.

6. Boosts mental health

Garlic is rich in several vitamins and minerals, including vitamin C, B6, and selenium, which have been shown to positively affect brain health. Studies show that garlic reduces stress, anxiety, fatigue, and insomnia. Garlic can help boost mental well-being when taken regularly.

7. Improves athletic performance

Garlic is given to sportsmen to improve their physical performance. Garlic has been shown in a few animal studies to improve exercise performance. However, there are few studies to back up this claim. Garlic is not only a flavorful addition to many meals but also contains nutrients that can help improve athletic performance. Garlic has been shown to improve blood flow, increase endurance, and reduce muscle soreness, making it a popular supplement among athletes.

8. Detoxifies the body of heavy metals

Garlic consumption at large doses has been found to protect organs from toxicity from heavy metals. According to one study, using garlic for four weeks reduced lead levels by 19%. Consuming three garlic per day is sufficient to match the impact of toxicity-reducing medication.

9. Boosts sexual health

Garlic contains a compound called Allicin, which has been shown in studies to increase blood flow. It can boost sexual drive and increase their potency.

10. Have medicinal properties

Garlic's importance stems from the sulfur complex produced whenever a garlic spice is chewed and crushed. Such sulfur compounds have been shown in studies to have health benefits. These substances have powerful biological effects, such as improving heart health and lowering cholesterol.

11. Acts as an antioxidant

Free radical oxidative damage contributes to the aging process. Garlic contains antioxidants, which aid the body's defense mechanisms against oxidative damage. Garlic supplements at high doses boost antioxidant activity in humans while significantly reducing cell damage in people with hypertension. The combined effects on blood pressure, cholesterol reduction, and antioxidants may decrease the risk of brain conditions such as Alzheimer's disease and dementia.

12. Boosts bone health

There has been no human research on the impact of garlic on bone. Moreover, studies on rodents have demonstrated that it can reduce female bone loss by increasing estrogen levels. In one study of menopausal women, a daily intake of parched garlic extract (equivalent to 2 grams of raw garlic) drastically decreased an estrogen deficiency marker. This implies that this complement may be beneficial to women's bone health. Garlic & onions may be beneficial in the treatment of osteoarthritis.

Also Read Nutrition for Bone Health

13. Can Prevent Cancer 

Garlic contains selenium, which aids in the prevention of many types of Cancer, commonly colon, lung, bladder, and rectum, including prostate and stomach cancer. Garlic, for example, reduces the likelihood of creating stomach cancer besides stimulating enzymes in the digestive tract that detoxify carcinogens. It increases immunity to cancer tissues and can even decimate cancerous ones.

According to research, animals whose diets are augmented with garlic isolate have a 40% reduction in cancer cells. A study in Malaysia discovered that those who consumed garlic had higher levels of selenium, zinc, and vitamin A.

14. Enhances Prostate Health

Many men experience prostate enlargement as they age, but a diet rich in garlic and onions decreases the likelihood of benign prostatic hypertrophy (BPH). Men who ate garlic can reduce the risk of 28% BPH than men who did not. Onions were even more effective at preventing BPH. In another study, rats with enlarged prostates caused by testosterone-induced hormonal changes were given Allicin. In rats, prostate expansion mainly happens after ten weeks of testosterone treatment, but in rats given Allicin, it could take up to 35 weeks.

Potential Side Effects of Garlic

While garlic is generally safe for consumption by everyone, there are some downsides if consumed too much. Here are the important side effects to be aware of when consuming garlic:

Common Side Effects:

• Bad breath and body odor

• Digestive issues (gas, bloating, diarrhea)

• Burning sensation in mouth or stomach

• Nausea and vomiting

• Increased sweating

Potential Risks When Consumed in Large Amounts:

• Increased bleeding risk

• Blood pressure changes

• Stomach ulcers

• Skin rashes or burns (from topical use)

• Heartburn or acid reflux

Medication Interactions:

• Blood thinners (like warfarin)

• HIV medications

• Birth control pills

• Some diabetes medications

• Blood pressure medications

Special Precautions Needed For:

• Pregnant and breastfeeding women

• People with bleeding disorders

• Those scheduled for surgery

• People with diabetes

• Those with stomach ulcers

When to Stop Using Garlic

Stop consuming garlic in the following cases:

• Before surgery (at least 2 weeks prior)

• If experiencing allergic reactions

• If taking blood thinners

• If developing skin irritation from topical use

• If experiencing severe digestive issues

How to Minimize Side Effects

Consider the following tips to minimize any negative after-effects of garlic consumption:

• Start with small amounts

• Take with food

• Consider cooked rather than raw garlic

• Consult a healthcare provider if taking medications

• Stop use if adverse reactions occur

How to Use Garlic

To maximize the benefits of garlic consumption, consider the following tips:

1. Eat raw garlic as it is most potent, thus providing the maximum possible benefits.

2. Crush or chop garlic and let it sit for 10 minutes before cooking

3. Add to dishes near the end of cooking

4. Can be taken as supplements (consult a healthcare provider first)

Conclusion

The benefits of garlic go far beyond just enhancing the flavor of your meals. From boosting immunity and heart health to its antioxidant and anti-inflammatory properties, garlic is truly a powerhouse for overall well-being. Whether consumed raw, cooked or as a supplement, this humble ingredient can be a game-changer for your health journey. Start incorporating garlic into your daily routine today and experience its remarkable impact firsthand—your body will thank you!

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