Although best known for its addition to Italian cooking, garlic seems to be used in virtually every kitchen as a strong flavoring agent. The bulbs are also sometimes used medicinally, to alleviate health problems and prevent chronic health problems. Learn more about the ins and outs of this popular spice, and see how it might fit into your own diet and lifestyle.
What is garlic and where does it come from?
Garlic (Allium sativum) is an ancient spice made from a bulbous plant. But before it became the kitchen staple we know today, garlic had a rich history of cultivation, medicinal benefits, and consumption. Garlic is believed to have originated in India and Egypt around 5,000 years ago, and some historical records suggest it was used in China around 4,000 years ago. The garlic species found in this region are often referred to as “wild garlic” due to their native nature. Garlic is also mentioned in biblical texts, as well as ancient Greek documents.
Historically, garlic was used primarily for its medicinal components. In ancient civilizations, people used it in the hope of increasing their strength. In fact, some historical documents indicate that the ancient Greeks used garlic to improve their performance during the Olympic Games.
What is particularly interesting about garlic is that it was used simultaneously by different civilizations and cultures for similar benefits, all without contact between these cultures. However, cultivated garlic does not resemble the “wild garlic” found in Asia and the Middle East. It is more like the varieties first harvested in Europe almost 1000 years ago. But garlic was also discovered in the wild by indigenous civilizations in North America, where it was used in teas for medicinal purposes.
Today, an estimated 10 million tons of garlic are produced worldwide. Although used as a flavoring agent in foods, garlic is still considered a ‘natural antibiotic’ by many cultures. In the 21st century, garlic is still a common seasoning in foods and packaged goods, but its potential medicinal properties are increasingly appreciated in Western cultures.
Garlic Nutrition Facts: Calories, Carbs, and More
While garlic is a low-calorie food, it’s not particularly high in the nutrients you need on a daily basis. From a nutritional standpoint, garlic is most useful as a spice or as a way to bring out the flavors of other healthy foods, such as vegetables. The following nutrition facts are based on an estimated serving size of one teaspoon:
Calories: 4
Protein: 0.18 grams (g)
Lipids: 0.01g
Carbohydrates: 0.93g
Fiber: 0.06g
Natural sugars: 0.03 g
Calcium: 5 milligrams (mg)
Iron: 0.05 mg (0.03% of the Daily Value or DV)
Magnesium: 0.7mg
Potassium: 11mg
Vitamin C: 0.9 mg (1% Daily Value).
Garlic is also considered a source of amino acids (the building blocks of protein) and enzymes, which can help your body build muscle and protect your gut health, respectively.
Garlic and other foods that can help prevent cancer
While there’s no single way to completely protect yourself against cancer, research suggests that making sure your diet is rich in these fresh foods may help reduce your risk of certain types of cancer.
What are the health benefits of garlic? A look at what the research suggests
Historically, garlic was used for the following medicinal purposes:
appetite stimulant
blood pressure regulator
Colic
Constipation
Cough
Depression
Diarrhea
Fever
infections
Intestinal parasites
Relief of menstrual symptoms
muscle pain relief
Rheumatism
Dizziness
skin diseases
Muscle development
injuries
Today, research confirms some of these medicinal benefits, but most studies are generally inconclusive. Research primarily supports the potential antibacterial benefits of garlic, as well as its ability to help control cholesterol-causing lipids in the blood. Garlic also contains antioxidants, which can help prevent free radicals that contribute to chronic diseases, such as heart disease and cancer.
Some of the most promising research on the health benefits of garlic relates to cholesterol and high blood pressure. But research on these effects is limited. In a few small studies, garlic supplements have been shown to lower blood cholesterol within three months. In other studies, however, garlic had no effect on cholesterol.
Although garlic can provide antioxidants that could help prevent certain types of cancer over time, these benefits are related to garlic consumption, garlic supplements do not have the same effects. Some of the most studied effects of garlic on cancer include cancer of the colon, stomach, breast, esophagus, and pancreas.
However, a 2015 meta-analysis suggested that more research is needed to determine whether garlic and similar vegetables, such as onions and leeks, may play a role in preventing cancer. Scientists also don’t know how much garlic people need to consume to see benefits.
Another potential benefit of chewing garlic is improving heart health. This benefit is compared to that of eating garlic or garlic extracts without chewing.
Can garlic help you lose weight? A look at the available searches
Some people promote garlic as a weight loss aid. But most of the studies on the effects of garlic on weight have been done in rodents, not humans, so more studies are needed.
One study found that garlic may help reduce body weight and fat accumulation in obese mice fed a high-fat diet. Another study, in rats with hypertension, hypercholesterolemia, and high insulin levels fed a diet of high fructose corn syrup, suggested that commercial garlic products promote weight loss.
However, a study in adults with obesity showed that those who took a supplement containing garlic, caffeine, ginger, and other herbs saw modest weight loss. It is not clear if the weight loss was attributed to a single ingredient, a combination of ingredients, or simply lifestyle habits.
Instead of relying on garlic as a weight loss tool, it is better to follow proven weight loss methods that include healthy eating and an active lifestyle.
How to choose and store garlic to obtain the best quality and the best flavor?
Garlic is used in various ways for food. The more traditional method is to buy whole garlic bulbs and mince or slice them for cooking. Look for white bulbs with no brown or black spots. The bulbs should also be firm, with no soft spots or loose pods. If you don’t want to cut or mince the garlic cloves, you can also buy ready-to-use minced garlic, garlic oil, or garlic powder. Keep in mind that the more garlic is processed, the less aroma and flavor it has, your choice depends on your personal preferences.
Tips for cooking with garlic in the kitchen at home
Garlic has a strong odor, thanks to its sulfur-containing compounds. These glycosides are only released when the bulbs are peeled and cut or crushed. Raw garlic is sliced or minced before adding it to your favorite dishes. You can also sauté the garlic cloves in olive oil or roast them in the oven.
Can eating garlic help prevent or shorten the common cold?
During cold and flu season, some people prefer to eat or chew garlic, or even take garlic supplements. It is believed that the antioxidant content in garlic may help boost the immune system so that you get sick less often. But garlic alone may not be enough to keep you from getting sick, and preliminary studies conclude that garlic doesn’t help prevent colds. While consuming garlic may have other health benefits, you shouldn’t rely on the bulbs alone to avoid getting sick.
Does eating garlic have any side effects or health risks?
For most people, it is safe to eat too much garlic. But it is also possible to have an allergy or sensitivity to these bulbs. Allergies to spices are not as common as other food allergies, but you may be at higher risk if you are also allergic to birch pollen. If you are allergic to garlic, you may also be allergic to other related spices.
Signs of an allergic reaction to garlic can include hives, facial swelling, and difficulty breathing. A non-allergic food sensitivity to garlic can cause gas, bloating, and other GI upsets.
Be careful when using garlic essential oils on the skin. These can cause eczema, burns, and irritation if used incorrectly. Also, do not ingest essential oils.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
Well Being3 months ago
