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.
Table of Contents
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 |
Did You Know?
- Onions and garlic are in the same plant subfamily called Allium.source: USDA
- Garlic is considered a vegetable, not an herb or spice.source: USDA
- Garlic can reduce total cholesterol levels by 10-15%.source: heart.org
- Garlic has been shown to boost the immune system and reduce the severity of cold and flu symptoms.source: nccih.nih.gov
- Garlic can help reduce the risk of certain types of cancer, including colorectal and stomach cancer.source: cancer.gov
The Health Benefits of Eating Garlic (Lahsun) 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.
From what I have seen, garlic oil might possess anti-inflammatory properties. In cases of soreness and inflammation in joints or muscles, applying garlic oil topically may be beneficial. Rubbing the affected area with garlic oil can potentially help reduce inflammation and provide relief.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
2. Good for Cardiac Health
Allicin, a compound found in garlic stops the oxidizing of LDL (bad cholesterol). This reducescholesterol 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. Readmore on How tocontrol 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 foodsto include in your diet.
I think that garlic might be good for your arteries and blood pressure. When we eat garlic, the sulphur in it gets converted into a gas called hydrogen sulphide. This gas may help expand our blood vessels, which makes it easier to control blood pressure. However, it’s always a good idea to talk to your doctor about whether adding more garlic to your diet might be beneficial or not.
Dr. Rajeev Singh, BAMS
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.
Based on my observations, garlic has been potentially used in traditional medicine for ages. It’s pretty fascinating how it can be helpful in different things. For instance, studies have shown that garlic may be effective in dealing with warts, denture stomatitis, venous ulcers, and even skin wounds. So, if you’re dealing with any of these issues, using garlic might just do the trick.
Dr. Smita Barode, B.A.M.S, M.S.
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.
Also Read: Benefits of Cloves Sexually: Exploring Evidence-Based Enhancements
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. Therefore, it may help prevent unnecessary blood clots inside arteries that may reach up to your heart causing a heart attack.
Also Read:
Frequently Asked Questions (FAQs)
What are the side effects of taking garlic by mouth?
When you take garlic by mouth it is mostly safe. It can cause side effects such as bad breath, heartburn, gas, and diarrhoea. If you take raw garlic by mouth, the side effects are often worse and may increase the risk of bleeding and cause allergic reactions in some people.
Should garlic (Lahsun) be applied to the skin?
Garlic products like gels and pastes are possibly safe. But garlic might cause skin damage that is similar to a burn. Especially raw garlic when applied to the skin might cause severe skin irritation.
Who should avoid having garlic?
One must avoid having excess amounts of garlic during pregnancy or if nursing, children can take it in doses of up to 300 mg three times daily for up to 8 weeks and not more than that, people with the bleeding disorders must avoid garlic, if you undergo surgery, do not consume garlic as it may prolong bleeding and interfere with blood pressure. Stop having garlic two weeks before surgery and garlic might also lower blood sugar levels so one must be aware.
Disclaimer:
The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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