This has been used for centuries as both food and medicine. These days, conditions ranging from high blood pressure, high cholesterol, heart disease, and heart attack to certain types of cancer— but the benefits aren’t just for such big issues.
Garlic-Breath Benefits — The Need-to-Know
Let’s get straight to the numbers: Three cloves of the stuff (enough flavor for plenty of crowd-pleasing dishes) contains only , vitamins C and B6, and . As for superfood super powers, garlic has those, too— for both ladies and gents. Garlic extract has been shown effective in and may also protect against . Hronek, M., Vachtlová, D., Kudlácková, Z., et al. Katedra biologických a lékarských vĕd Farmaceutické fakulty v Hradci Králové, LF UK, Praha. Ceska Gynekologie, 2005 Sep;70(5):395-9. Galeone, C., Pelucchi, C., Talamini, R., et al. Istituto di Ricerche Farmacologiche Mario Negri, Milan, Italy. Urology, 2007 Oct;70(4):672-6.. Garlic’s got a good deal of antioxidants, too, which help protect against free radical damage to the body’s cells (especially in the skin) Leelarungrayub, N., Rattanapanone, V., Chanarat, N., et al. Department of Biochemistry, Faculty of Medicine, Chiang Mai University, Chiang Mai, Thailand. Nutrition, 2006 Mar;22(3):266-74. Chung, L.Y. Department of Pharmacy, Faculty of Medicine, University of Malaya, Kuala Lumpur, Malaysia. Journal of Medicinal Foods, 2006 Summer;9(2):205-13.. Researchers have also found an association between Allium vegetables (like garlic and onions) and a reduced risk of gastric and endometrial cancers, but there is only limited evidence (at best) of this relationship Zhou, Y., Zhuang, W., Hu, W., et al. Department of Gastrointestinal Surgery, West China Hospital, Sichuan University, Chengdu, China. Gastroenterology, 2011 Jul;141(1):80-9. Galeone, C., Pelucchi, C., Dal Maso, L., et al. Istituto di Ricerche Farmacologiche Mario Negri, Milan, Italy. Public Health Nutrition, 2009 Sep;12(9):1576-9. Kim, J.Y., Kwon, O. Division of Nutrition and Functional Food Standards, Korea Food and Drug Administration, Seoul, Korea. American Journal of Clinical Nutrition, 2009 Jan;89(1):257-64.. Beyond cancer, garlic could also help protect tickers from cardiovascular disease Galeone, C., Tavani, A., Pelucchi, C., et al. Dept. of Epidemiology, Istituto di Ricerche Farmacologiche "Mario Negri", Milan, Italy. European Journal of Nutrition, 2009 Mar;48(2):120-3..
Make It Mediterranean — Your Action Plan
Not a fan of stinky fingers after chopping garlic? No need to pass on its benefits. Garlic can also be consumed as a powder or extract, and most studies suggest . As a prebiotic, garlic may also offer digestive benefits by acting as fuel for , so pair them with foods like yogurt (like in this recipe for ) to help them work their magic. For an , add a few cloves to almost any savory sauce recipe, or create a meat rub before tossing steaks (or chicken, or seafood) on the grill. Garlic is also an easy add-in for cooked greens and other veggies, and its flavor boost makes it easier to cut down on salt. Just be warned— garlic burns easily, and becomes very bitter when burnt, so to avoid a catastrophe. But before putting this blub on the ultimate pedestal, it’s worth noting much of the research surrounding garlic has focused on the Mediterranean diet as a whole— which is high in fresh produce (like garlic), whole grains, healthy fats, and (score!) wine. Because the Mediterranean diet in general may reduce cancer risk, it’s hard to know whether the garlic alone is to thank for the benefits noted in other studies La Vecchia, C., Bosetti, C. Istituto di Ricerche Farmacologiche, Mario Negri, Milano, Italy. Public Health Nutrition, 2006 Dec;9(8A):1077-82.. Garlic may also have some , like those used to treat HIV, so those on prescriptions might want to double-check with a doc before going garlicky. What are some of your favorite uses/recipes for garlic? Tell us in the comments below!