Garlic, a humble bulb with a pungent aroma, has been a staple in kitchens around the world for centuries. But beyond its ability to elevate your favourite dishes, garlic boasts a treasure trove of health benefits. Used in traditional medicine for millennia, modern science is now catching up, revealing garlic’s impressive impact on our well-being.
Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals, explained how garlic boosts your immune system, improves heart health, and even combats inflammation.
Nutritional Profile of Garlic
The nutritional profile of 100 grams of raw garlic is as follows, according to Singhwal.
– Calories: 149 kcal
– Carbohydrates: 33.06 grams
– Dietary Fibre: 2.1 grams
– Sugars: 1 grams
– Protein: 6.36 grams
– Fat: 0.5 grams
– Vitamin C
– Vitamin B6
– Manganese
– Selenium
– Fibre
– Calcium
– Copper
– Potassium
– Phosphorus
– Iron
Health Benefits of Garlic
- Immunity: Garlic contains compounds like allicin, which have antibacterial, antiviral, and antifungal properties, helping to support the immune system and fight infections.
2. Heart Health: Garlic has been linked to improved heart health by lowering blood pressure, reducing cholesterol levels, and preventing the formation of blood clots, thus reducing the risk of heart disease and stroke.
3. Anti-inflammatory: Garlic contains sulfur compounds that have anti-inflammatory properties, which may help reduce inflammation in the body and alleviate symptoms of conditions like arthritis.
4. Digestive Health: Garlic has been shown to promote digestive health by stimulating digestion, improving gut health, and reducing the risk of gastrointestinal infections due to its antimicrobial properties.
5. Cancer Prevention: Some studies suggest that garlic consumption may reduce the risk of certain cancers, particularly those of the digestive system, due to its antioxidant properties and ability to inhibit the growth of cancer cells.
6. Antioxidant Properties: Garlic is rich in antioxidants, which help neutralise free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.
Can Diabetics Consume Garlic?
Garlic can be consumed by individuals with diabetes, said Singhwal. “It may help improve insulin sensitivity, regulate blood sugar levels, and reduce the risk of cardiovascular complications associated with diabetes,” she added.
However, it’s essential to monitor blood sugar levels and consult with a healthcare professional for personalised dietary advice.
Is Garlic Beneficial for Pregnant Women?
Garlic is generally considered safe for pregnant women when consumed in moderation as a food ingredient, noted Singhwal. It provides essential nutrients like vitamin C, vitamin B6, and manganese, which support overall health.
However, she warned that garlic supplements or excessive consumption of raw garlic should be avoided during pregnancy due to potential adverse effects.
