10 Health Advantages of Garlic


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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.

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

The Health Benefits of Eating Garlic are:


1. Wards Off Cough and Cold

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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.

2. Good for Cardiac Health

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Allicin, a compound found in garlic stops the oxidizing of LDL (bad cholesterol). This reduces cholesterol 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.

3. Improves Brain Functioning

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Garlic promotes brain health because of its antioxidant and anti-inflammatory properties. It is effective against neurodegenerative diseases like Alzheimer’s and dementia.

4. Improves Digestion

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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

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Those who suffer from diabetes observe their blood sugar levels regulating the consumption of raw garlic.

6. Boosts Immunity

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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

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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.

8. Prevents Cancer and Peptic Ulcer

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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

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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.

10. May Improve Athletic Performance

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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.

source: PharmEasy.com

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