Garlic (Allium sativum) is a popular herb renowned for its pungent flavor and distinctive scent. Garlic has been used in cooking for generations and is well-known for its therapeutic properties.
While most people eat cooked garlic, interest in the benefits of eating raw garlic is growing. This article will discuss the nutritional and health benefits of raw garlic and questions like — “is garlic good for you? How to eat raw garlic? And what are its potential hazards?
3 Nutritional Benefits of Eating Raw Garlic:
1. Allicin
Allicin, a chemical found in garlic, is its most essential active component. The unique smell and flavor of garlic are caused by allicin, which is formed when garlic is crushed or chopped. Allicin is also the principal bioactive component responsible for the majority of therapeutic garlic benefits.
Allicin has been demonstrated to have potent antibacterial properties and can aid in the battle against pathogenic bacteria and viruses. It has also been proven to have antioxidant properties, which can aid in the prevention of oxidative damage and the danger of chronic diseases.
2. Vitamins and minerals
Garlic is a high-nutritional-value food that contains vitamins, minerals, and antioxidants. In addition, to trace levels of calcium, iron, and vitamin B6, a single clove of garlic (3 grams) delivers 1% of your daily recommended intake of manganese, vitamin C, and selenium.
3. Antioxidants
Garlic has other useful compounds besides allicin, such as sulfur compounds and flavonoids. Much of garlic’s health benefits, such as its cardiovascular and anti-inflammatory properties, are attributed to sulfur compounds.
Flavonoids, which are antioxidants found in many fruits and vegetables, have been linked to several health benefits. Garlic includes flavonoids such as quercetin and kaempferol, which may help prevent cancer, improve brain function, and reduce inflammation.
Surprising Health Benefits of Eating Raw Garlic
1. Immune System Boost
Due to its antiviral, antibacterial, and antifungal properties, raw garlic is believed to enhance the immune system. Garlic includes compounds that activate immune cells, making them more effective in combating infections.
Garlic has been demonstrated to be effective against a variety of dangerous bacteria, including those responsible for food poisoning, urinary tract infections, and tooth infections. It has also been proven to be effective against certain viruses, such as the common cold and flu.
2. Cardiovascular health
Raw garlic has been demonstrated to lower blood pressure and cholesterol levels, potentially lowering the risk of heart disease. Garlic has also been demonstrated to enhance blood vessel flexibility, lowering the risk of cardiovascular disease even further.
Garlic includes compounds that can aid in the relaxation of blood vessels and the improvement of blood flow. This can lower the chance of blood clots, which can cause strokes and heart attacks.
According to several studies, eating garlic can lower both systolic and diastolic blood pressure. Garlic has also been demonstrated to lower total cholesterol while increasing HDL (good) cholesterol levels.
3. Anti-inflammatory Properties
Raw garlic has been demonstrated to lower inflammation in the body, which can help relieve symptoms of illnesses like osteoarthritis and rheumatoid arthritis.
Garlic includes compounds that can aid in the inhibition of pro-inflammatory cytokines, which are molecules that can lead to chronic inflammation. Chronic inflammation is a major contributor to the development of many chronic diseases, including heart disease, cancer, and diabetes.
Many studies have indicated that garlic consumption can help reduce inflammation in the body, resulting in better overall health.
4. Anti-Cancer Properties
Studies have indicated that raw garlic contains anti-cancer properties and may assist in reducing the risk of some types of cancer, such as stomach and colon cancer.
Garlic has compounds that inhibit cancer cell development and spread. Allicin, for example, has anti-cancer properties by inhibiting the synthesis of cancer-causing compounds and promoting cell death in cancer cells.
Garlic also includes sulfur compounds, including diallyl sulfide and S-allyl cysteine, which have been found to inhibit cancer cell development and promote cell death in a range of cancer types.
Garlic consumption has been found in studies to lessen the risk of certain types of cancer. Those who ate garlic at least twice a week had a 44% lower risk of acquiring stomach cancer, according to one study.
Preparing, Consuming and Incorporating Raw Garlic in Your Diet
Due to its intense flavor and odor, eating raw garlic might be difficult. However, to gain the benefits of eating raw garlic, there are numerous methods to incorporate it into your diet.
Crushing or chopping the garlic cloves and letting them sit for a few minutes before eating is the best way to ingest raw garlic. This permits allicin, the major active element in garlic, to develop and become available.
Adding raw garlic to salads, sauces, and marinades is among the most common methods to include it in your diet. It can also be blended with olive oil and spread on toast, or it can be used in soups and stews.
Large doses of raw garlic can induce stomach pain and may interact with some drugs. Before introducing raw garlic into your diet, like with any new dietary adjustment, you should consult with a healthcare expert.
What Are the Risks and Considerations of Eating Garlic?
There are numerous garlic health benefits, but it’s vital to be aware of the potential hazards and precautions.
Eating high amounts of raw garlic can induce bloating, gas, and stomach pain. It may also result in foul breath and body odor.
Garlic can also interact with several drugs, such as blood thinners and antibiotics. If you are on any drugs, you should consult your doctor before integrating raw garlic into your diet.
Also, if applied directly to the skin, raw garlic may cause skin irritation and burns. Before applying garlic topically, it must first be diluted in oil or water.
There are several health benefits of eating Raw garlic because it is a highly nutritious meal. It contains compounds that can enhance the immune system, promote cardiovascular health, reduce inflammation, and inhibit cancer cell proliferation.
Because of its intense flavor and odor, raw garlic can be difficult to consume, but by adding it to salads, sauces, and marinades, it can be easily included in your diet. It is critical to know the potential hazards and considerations, such as digestive discomfort and drug interactions.
Including raw garlic in a well-balanced diet can be beneficial and may help minimize the risk of chronic diseases. Before introducing raw garlic into your diet, like with any new dietary adjustment, you should consult with a healthcare expert.
