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What is garlic? Garlic is one of the oldest cultivated plants in the world, and is a hardy perennial belonging to the Liliaceae family. Other members of this family include onions, leeks, chives and shallots. They are distinguished by their pungent aroma and distinctive flavour. The bulb is the most commonly used part of the garlic plant and is typically composed of eight to 20 individual teardrop-shaped cloves enclosed in a white, parchment-like skin. Discover our full range of health benefit guides, then check out some of our delicious garlic recipes and a video on how to crush garlic. Nutritional Benefits One clove (4g) of garlic provides: 4Kcal / 16KJ 0.3g protein 0.0g fat 0.7g carbohydrates 0.2g fibre 25mg Potassium 5 health benefits of garlic 1. Contains compounds with medicinal properties Much of garlic’s therapeutic acclaim is down to an active compound called allicin. This sulphur-containing compound gives garlic its pungent smell and distinctive taste. Luckily for us cooks, the action of chopping or crushing stimulates the production of allicin. But, it is thought that the application of heat may inhibit some of the perceived medicinal properties, making it best to add garlic late in the cooking process. 2. May reduce the risk of heart attacks Much research has focused on garlic’s potential in reducing the risk of heart disease and helping to manage cholesterol levels. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and accumulate on artery walls; this means garlic acts like an anticoagulant and by so doing reduces the risk of heart attacks. Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely. 3. May have anti-cancer properties The sulphurous compounds in garlic have been studied for their ability to inhibit cancerous cells and block tumours. That said, much of the evidence for garlic in relation to colon, prostate, oesophageal and renal cancer is observational, with only small numbers of subjects included in the studies. As a result, the effect garlic has in relation to cancer remains uncertain and more studies are needed. 4. Has antimicrobial and antifungal properties Garlic has a long history of use as an infection fighter against viruses, bacteria and fungi. It has been referred to as ‘Russian penicillin’ to denote its antibacterial properties, which is once again attributed to the compound allicin. Some skin conditions, such as warts and insect bites, may also respond to garlic oil or a crushed raw garlic clove. 5. May support bone health Animal studies suggest garlic may minimise bone loss by increasing oestrogen levels in female rodents. A study in post-menopausal women found a similar effect when a daily dose of dry garlic extract (equivalent to 2g of raw garlic) was consumed. Studies also suggest the consumption of garlic may give some relief from the inflammatory symptoms of osteoarthritis. Health benefits of wild garlic The health benefits of wild garlic and clove garlic are very similar. They both contain a variety of compounds with medicinal properties, including antibacterial and antifungal effects. But wild garlic has been found to have an even greater effect on lowering blood pressure than regular garlic. Is garlic safe for everyone? Garlic poses few safety issues and allergies are rare. If you take garlic supplements for cholesterol management, have your cholesterol levels checked after three months. The recommended daily amount of garlic ranges from ½-1 whole clove per day (around 3000-6000mcg of allicin). Please note that some people may experience indigestion, intestinal gas or diarrhoea when taking high doses of garlic. Recipe suggestions for garlic A simple aïoli is a great accompaniment for roasts, fish or as a dip:Homemade aïoliSalmon & prawns with dill & lime aïoli Make your own delicious garlic bread:Garlic & basil ciabattaQuick tomato soup with cheesy garlic dippers Cook with mushrooms:Garlic mushroom burgersMushrooms on toastGarlicky mushroom penne Pair with prawns:Stir-fry prawns with peppers & spinachLemony prawn bruschettas Add flavour to mashed potato and stews:Roast sweet potato squash & garlic mashGarlic mash potato bakeSpicy root & lentil casserole Garlic is great with chicken:Garlic chicken with herbed potatoes Want more? Take inspiration from our garlic recipes.

Garlic has been part of the kitchens for centuries. This herb has curative and medicinal properties because of its antibacterial and antiseptic nature. The beneficial properties of garlic are because of a compound, Allicin. It is rich in minerals like phosphorus, zinc, potassium, and magnesium. Vitamins C, K, Folate, niacin and thiamine also are found abundantly in garlic. Garlic Nutritional Chart Here is the nutritional chart for 100 grams of raw garlic. Note that 1 medium to large garlic clove weighs between 3-8 grams each.  Amount per 100g raw garlic Percentage of recommended daily intake Calories 149 7% Carbohydrates 33.1 g 11% Fibre 2.1 g 8% Fats 0.5g 1% Protein 6.4g 13% Vitamin B6 1.2mg 62% Vitamin C 31.2mg 52% Thiamin 0.2mg 13% Riboflavin 0.1mg 6% Also contains vitamins A, E, K, Niacin, Folate, Pantothenic acid and Choline Manganese 1.7mg 84% Selenium 14.2mcg 20% Calcium 181mg 18% Copper 0.3mg 15% Phosphorus 153mg 15% Potassium 401mg 11% Iron 1.7mg 9% Also contains Zinc, Magnesium and sodium The Health Benefits of Eating Garlic are: 1. Wards Off Cough and Cold Raw garlic has the potential to ward off cough and cold infections. Eating two crushed garlic cloves on an empty stomach has the maximum benefit. For kids and babies, hanging garlic cloves in a thread around their necks is supposed to relieve congestion symptoms. 2. Good for Cardiac Health Allicin, a compound found in garlic stops the oxidizing of LDL (bad cholesterol). This reduces cholesterol levels and improves heart health. Regular consumption of garlic reduces the incidence of blood clots and thus helps prevent thromboembolism. Garlic also lowers blood pressure so is good for patients with hypertension. Read more on How to control high blood pressure. Also Read: 2o Essential Tips for a Healthy Heart 3. Improves Brain Functioning Garlic promotes brain health because of its antioxidant and anti-inflammatory properties. It is effective against neurodegenerative diseases like Alzheimer’s and dementia. Also, read more on the best brain foods to include in your diet. 4. Improves Digestion Digestive problems improve with the inclusion of raw garlic in the diet. It benefits the intestines and reduces inflammation. Eating raw garlic helps to clear out intestinal worms. The good thing is that it destroys the bad bacteria and protects the good bacteria in the gut. 5. Balances Blood Sugar Those who suffer from diabetes observe their blood sugar levels regulating the consumption of raw garlic. Also, read 10 harmful effects of sugar. 6. Boosts Immunity Garlic protects against free radicals and prevents damage to the DNA. Zinc in garlic promotes immunity. Vitamin C helps to fight off infections. It is very beneficial against eye and ear infections as it has antimicrobial properties. 7. Improves Skin Health Garlic helps prevent acne and lightens acne scars. Cold sores, psoriasis, rashes, and blisters can all benefit from the application of garlic juice. It also protects against UV rays and therefore prevents ageing. Read More: 7 Home Remedies for Glowing Skin 8. Prevents Cancer and Peptic Ulcer Because of a high amount of antioxidants, garlic protects the body against lung, prostate, bladder, stomach, liver and colon cancer. The antibacterial action of garlic prevents peptic ulcers as it eliminates the contagion from the gut. 9. Good for Weight Loss Garlic reduces the expression of genes responsible for the formation of adipose cells which store fat. It also increases thermogenesis in the body and leads to the burning of more fat and the lowering of LDL (bad cholesterol). Apart from the fact that it is good for weight loss, garlic is highly nutritional. In fact, one clove of raw garlic, which is around 3 grams, contains: Manganese Vitamin B6 Vitamin C Selenium Fiber Amounts of calcium, copper, potassium, iron, etc.  10. May Improve Athletic Performance Garlic is considered one of the best “performance enhancing” substances. In olden times, the item was used to treat fatigue and improve the work capacity of labourers. Studies on rodents suggest consuming garlic helps in improving exercise performance. People who had heart disease consumed garlic for 6 weeks and this resulted in a 12% reduction in their heart rate and better exercise capacity. 11. Fights UTI and Improves Renal Health Fresh garlic juice has the potential to reduce the growth of E. Coli bacteria that cause urinary tract infection (UTI). It also helps prevent kidney infections. Garlic reduces infections on wounds, promotes hair growth, bone health and liver health. Most of the home remedies are effective only if garlic is consumed raw. 12. Reduces Exercise Fatigue According to studies from Japan, raw garlic when aged in a mixture of water and alcohol may have significant effects on exercise endurance. Human studies have also been conducted that have shown that garlic can indeed improve the symptoms of exercise fatigue.  13. Reduces Blood Toxicity For people who are susceptible to lead poisoning due to occupational hazards, garlic may be the best organic solution. Studies conducted in 2012 have revealed that garlic is in fact, safer and better at reducing lead poisoning of the blood than d-Penicillamine, which is the common drug used to treat the same. 14. Overcome Oestrogen Deficiency The period of menopause for older women has often been associated with a lack of the female hormone known as oestrogen due to irregular production of a protein known as a cytokine. Consumption of garlic has been seen to regulate this to some extent and therefore, may be effective in overcoming oestrogen deficiency after menopause. 15. Reduce Effects or Onset of Osteoarthritis Consuming garlic in your regular diet can also help to prevent or reduce the onset of osteoarthritis. Research has shown that garlic contains a compound known as diallyl disulphide which helps to maintain bone density and therefore can potentially delay the onset of bone-related ailments like osteoarthritis. 16. Prevent Heart Blockages Garlic is also believed to help reduce the stickiness of the platelets in your blood. These platelets are responsible for the clotting of blood. Consuming a healthy dose of garlic can help reduce the excessive clotting effect of platelets on the blood. 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