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Garlic is a very familiar ingredient to us. As the saying goes, “If there’s galangal in the pharmacy, there’s garlic in the kitchen,” it is an essential and irreplaceable ingredient in our diet. Recently, interest in garlic has been rapidly increasing even in Western countries. This interest is so significant that garlic has been included in Time magazine’s list of the top 10 powerful foods. What was once considered just a “seasoning” is now increasingly seen as a major ingredient, not merely a supplementary one. Today, let’s talk about garlic.
What about Garlic?
Garlic is a perennial plant belonging to the lily family, and its origin is Central Asia. Its presence in the Dangun mythology shows that garlic has been part of the Korean diet for a very long time. However, garlic is not limited to Central Asia. It spread across the world and was used as both food and medicine in ancient Egypt. Records show that in the early 18th century, people in the West drank garlic juice to prevent infectious diseases, and during the World Wars, garlic was given to soldiers to help prevent gangrene. There is also a story that during the early 21st century, Korea’s relatively low spread of SARS was thanks to the garlic in kimchi. Garlic, which was once considered merely a seasoning, has now become a spotlighted key ingredient. So, what components in garlic have drawn such attention?
Nutritional Information
18 grams of raw garlic (about six cloves) contains the following nutrients:
- Calories: 26.8 kcal
- Fat: 0g
- Sodium: 0g
- Dietary fiber: 0.38g
- Sugars: 0g
- Protein: 1.14g
- Manganese: 0.3mg
- Vitamin B6: 0.22mg
- Vitamin C: 5.62mg
- Copper: 0.05mg
- Selenium: 2.56mcg
- Phosphorus: 27.54mcg
- Calcium: 32.58mg
- Vitamin B1: 0.04mg
Garlic contains two key compounds—alliin and allicin. These are the primary components that enhance garlic’s health benefits and have established it as an essential ingredient in cooking.
Garlic Benefits
It Helps Lower Blood Pressure
Cardiovascular diseases such as heart attacks and strokes are known to be very serious conditions. High blood pressure is one of the main causes of these diseases. Allicin, a compound found in garlic, may help lower blood pressure.
It Helps Improve Cholesterol Levels
Garlic is effective in lowering total cholesterol and “bad” LDL cholesterol levels. However, it does not have a significant effect on “good” HDL cholesterol. LDL cholesterol is one of the main causes of cardiovascular disease, as it can accumulate on artery walls, raise blood pressure, and put stress on the heart. Consuming garlic may help reduce LDL cholesterol levels.
It Boosts Immune Function
Garlic is rich in antioxidant compounds, which contribute to its powerful effects. Antioxidants help prevent cellular damage caused by free radicals, which can lead to abnormal cell growth. This process also applies to malignant tumor cells. Additionally, antioxidants help combat cellular damage caused by aging and fight infections caused by various pathogens. Many diseases originate from inflammation, and conditions like arthritis and bronchitis are caused by inflammation. We not only face harmful substances from the outside but also have various bacteria within our bodies. If we fail to manage inflammation caused by these pathogens, we may continue to suffer from illness. However, if our body can effectively respond to inflammation, we can maintain our health. The antioxidants in garlic enhance our body’s ability to manage inflammation.
It Is Effective for Age-Related Brain Diseases
Antioxidant compounds play a crucial role in combating cellular damage caused by aging. Aging is a process driven by free radicals, and one of the diseases linked to it is brain disorders such as dementia. Free radicals affect brain cells, leading to issues, but antioxidant compounds can block and protect against this damage. Dementia is one of the most concerning diseases for the elderly, causing significant distress not only for the patients but also for their families. Regular consumption of garlic can help build resistance against such diseases.
It Has Anti-Cancer Effects
Several studies have revealed that garlic possesses anti-cancer properties. The National Cancer Institute in the United States explains that garlic has anti-cancer effects, and the UK’s National Health Service (NHS) also recognizes garlic’s anti-cancer properties. The antioxidants in garlic help prevent cellular damage and combat malignant tumor cells. Regular consumption of garlic may help increase resistance to cancer.
It Helps Remove Waste and Heavy Metals
Sulfur is an important component that acts as a detoxifier in the body, helping to eliminate toxins and waste. Garlic is rich in sulfur, which can effectively contribute to the removal of waste and heavy metals. Additionally, garlic also supports liver health.
It Is Effective Against Colds
Colds are one of the common ailments that occur during the winter season. However, garlic contains components that can help prevent colds, and consuming it may aid in cold prevention. Several studies have shown that when one group took garlic supplements for 12 weeks during the winter, while another group took a placebo, there was a noticeable difference between the two groups. If you tend to catch colds frequently, garlic may be helpful.
It Is Effective for Skin Troubles
Garlic has properties that can help with skin conditions such as ringworm, athlete’s foot, and jock itch. Studies have shown that using a gel containing garlic extract produced noticeable results. If you have skin troubles, garlic may help improve them.
In addition, garlic has various other health benefits. It is said to assist in fatigue recovery and promote bone health. Consistently consuming garlic can be beneficial for enhancing resistance to diseases.
Side Effects and Precautions
Garlic is generally considered safe for most people. However, individual circumstances may vary, so below are some common side effects that may occur when consuming garlic in excess:
- It may cause a strong odor in the mouth and body.
- You may experience heartburn or discomfort.
- Digestive issues such as indigestion may occur.
- In rare cases, allergic reactions may occur.
- If you are taking blood pressure medication, caution is needed, as garlic may lower blood pressure excessively.
This information is not medical advice but is intended as general reference. If you have specific conditions or are taking medications, it is advisable to consult a healthcare professional before consuming garlic long-term.
How to Consume Garlic and Recommended Intake
Raw Garlic Is the Most Effective
When consuming garlic, raw garlic is the most effective. However, due to its strong taste and smell, it may be difficult to consume. Fortunately, cooking garlic does not significantly diminish its benefits. In fact, its antioxidant properties may be similar to or slightly higher than that of raw garlic. Therefore, you can choose according to your personal preferences.
Regarding the Recommended Intake, the WHO Suggests the Following:
- Raw garlic: 2–5g per day (about 1 clove)
- Powdered form: 0.4–1.2g per day
- Garlic oil: 2–5mg per day
- Garlic extract: 300–1000mg per day
- Choose products with 2–5mg of allicin content, and select a trustworthy brand.
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