Health benefits of garlic you didn't know about.

Author: S. Gordon-Jeffery

For Jamaican people and other Caribbean nationals, there are just some herbs and spices we have to have in our kitchen. One of them we can't do without is garlic. We use it to season our meats and add an interesting kick in flavour to our pot.  We are a people who strongly believe in natural remedies and have discovered that garlic is excellent for "cutting down di preshah", referring to drinking garlic tea when blood pressure spikes. In fact, many of our elders here in Jamaica use it as an interim remedy for hypertension until they can get to the doctor for medication. And folks who are concerned with keeping their blood pressure at a safe level insist on using it in the preparation of nearly every meal!

There are however, many other wonderful health benefits of garlic, which I will be sharing with you today.

Contrary to popular belief garlic is actually a vegetable. Yeah, you read correctly. It's a vegetable not a spice. 

Garlic plant [*]

Garlic belongs to the Allium family of plants which includes onions, scallions, chives, leeks and shallot, and is a flowering plant [1]. 

Flowering garlic plant [*]

Because of its strong taste however, it is used more as a spice for flavoring dishes. 

The garlic bulb is what most persons use in food preparation although the whole plant (stem, leaves and flowers) can be eaten [1]. Garlic grows in many parts of the world and thrives in mostly temperate climates [1].

Garlic bulb [*]

Historical uses of garlic

According to The Journal of Nutrition (American Society for Nutrition) garlic was a daily staple in the Egyptian diet and was perceived to have "performance enhancing" properties, which reduces fatigue and help their slaves and even themselves to work at peak performance.  In ancient Greek culture, garlic was also given to athletes to boost performance [2]. In ancient China and Japan, garlic was a form of medicine and was believed to be good for:

• Digestion and respiration issues 
• Fatigue and alleviation of depression 
• Diarrhoea and worm infestation

In our modern times, scientific research has confirmed these benefits and more.

Here are 10 benefits of Garlic yuh nevah did know.

1. Garlic as an aphrodisiac

Yes, with its ability to improve stamina, best believe someone figured out that garlic was useful for sex. In fact, in ancient China, it was believed to improve male potency [2]. Modern medicine has revealed that garlic has a compound called allicin which stimulates blood flow and improves circulation to both male and female genitals, enhancing sensation and sexual excitement [3].

2. Packed with vitamins and minerals

Garlic contains Vitamin C, Vitamin B6, Selenium, Manganese, Calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1. It is therefore able to improve general health and boost one's immune system [4].

3. Cholesterol reduction

Just as garlic has been proven to reduce the effects of hypertension, garlic also reduces bad cholesterol. In fact, garlic in supplement form has been proven to significantly reduce LDL cholesterol (bad cholesterol) without adversely affecting good cholesterol (HDL cholesterol) levels [4].

4. Good for the common cold and flu

In a recent 12-week study, it was revealed that a daily garlic supplement reduced the time patients took to recover from the cold and flu by 70%! Researchers found that the days patients were sick, comparing the placebo group and the test subjects who actually took the supplement, was cut down from 5 days (placebo group) to 1.5 days in the group that took the garlic. Yet another study found that "a high dose of aged garlic extract (2.56 grams per day) reduced the number of days persons were sick with the cold or flu by 61% [4].

5. Acne relief

Garlic possesses antioxidants and antibacterial properties that can clear up skin acne conditions. Some research has shown that rubbing raw garlic over the affected areas can shrink and clear them up quickly.  Do note though that garlic may cause skin irritation (burning sensation) so proceed cautiously [5].

6. Meat preservative

You knew garlic adds excellent flavour to your meats, but did you know it can preserve them? Yes! It can! Fresh garlic is potent enough to kill harmful bacteria such as E.coli and salmonella that can cause food poisoning. Suh mek sure yuh rub up di gyarlic good good pon yuh chicken [5].

7. Fungal fighter

There are many anecdotal evidence of garlic helping to cure yeast infection as well as ringworm (aka tinea) another form of fungus. Allicin again is the active chemical at work here. Fungi that can be treated with garlic are candida (the fungus that causes a yeast infection), torulopsis, trychophyton and cryptococcus [6]. Crushing or chopping the garlic releases this compound so to treat the fungi, make a paste with finely chopped garlic; boil the garlic cloves in water and use the water or use the raw garlic (chopped) and place on the affected area. Apply repeatedly until you get the desired results [6].

8. Removes toxins 

Garlic contains sulfur compounds that have a purgative effect on our body's organs and can protect us from "heavy metal toxicity" [2].  According to Healthline, a study of employees who worked at a car battery plant revealed that garlic significantly reduced the amount of lead their bodies absorbed by 19%, preventing organ damage from heavy metal toxicity [4].

9. Cancer killer, fibroid shrinker

According to the Iowa Women’s Health Study, which involved 41,000 middle-aged women, those who regularly ate either the raw or cooked garlic had a 35 % less risk of colon cancer [5]. Its antioxidant properties also removes catabolic wastes from the pelvic cavity and uterine and ovarian tissue, thereby shrinking fibroids [7].

10. Reverses osteoporosis

A study of menopausal women revealed that daily doses of a dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency [4].

It is believed that this result is promising and may suggest that these supplements may be beneficial in improving bone health in women [4].

In conclusion, when cooking don't forget to add a little garlic to your dishes not just for taste but also for all its health benefits!

Thanks so much guys for reading this article. I hope you found the information useful towards your health journey. God bless! 

________________

References

          Catabolic waste occurs as the human body's metabolism breaks down large         

         molecules so that they can be converted to energy. Example of catabolic waste is         

         carbon dioxide.

1. Wikipedia.  Allium. Wikipedia. Last edited. October 2020. https://en.m.wikipedia.org/wiki/Allium
2. Rivlin, Richard S. Historical Perspective on the use of garlic. The Journal of Nutrition. Volume 131, Issue 3, Pages 951S–954S, https://doi.org/10.1093/jn/131.3.951S. Abstract published April 2001 on American Society for Nutrition, https://academic.oup.com/jn/article/131/3/951S/4687053
3. Barillaro, Maria and A. Jung. Aphrodisiacs: The 20+ best foods to boost your sex life. Readers Digest. Updated January 2020. https://www.readersdigest.ca/health/relationships/8-foods-boost-your-sex-life/
4. Leech, Joe, MS. 11 Proven health benefits of garlic. Healthline. June 2018. https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
5. Jeffers, Laura, MEd, RD, LD. 6 Surprising ways garlic boosts your health. Cleveland Clinic. February  2015. https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health/
6. Leonard, Jayne. Are there any home remedies for ringworm? Medical News Today. January 2020. https://www.medicalnewstoday.com/articles/320911
7. Home remedies to get rid of cysts and fibroids naturally! Appolo Spectra Hospitals. July 2018. https://www.apollospectra.com/blog/home-remedies-to-get-rid-of-cysts-and-fibroids-naturally/#:~:text=Garlic,tissue%2C%20thereby%20reversing%20fibroid%20growth.

       *Pictures derived from internet images.