By Tosin Ayinde

Highly spicy when eaten raw, garlic, with its earthy taste, comes with a nutty flavour when cooked. Garlic, which has a pungent taste and odour, has become the darling of most kitchens, including households who have now included it into their dishes. The reason why they do this is because of its health benefits.

When eaten raw, garlic can pass as offensive to anyone around because of its odour but when the cloves are roasted, the heat changes it into a soft, sweet buttery flavour. Garlic belongs to the class of onions, shallots, leeks, and chives which all share certain health properties and it’s used either as medicine or food flavour.

Some of its benefits include: cardiac health, antimicrobial, anticancer, among others. In food, garlic is used in small quantities and contains very few calories, fat, protein, or carbohydrates. Notably, its health action comes from the enzymes and unique compounds that it contains. Studies show that a clove of garlic contains: calories: 4, protein: 0 grams, fat: 0 grams, carbohydrates: 1gram, and fibre: 0 gram

Garlic and its health benefits

Studies have shown that garlic, especially the raw ones, may be more effective than the cooked ones, further revealing that garlic supplements are the most effective while garlic tea retains the health benefits of raw garlic, as long as it is prepared properly. More studies reveal that the key to enjoying this is by boiling your crushed garlic no longer than 3 minutes.

Garlic and cardiac health

Researchers at Emory University School of Medicine found that a component of garlic oil helps protect the heart after a heart attack and during heart surgery. Mice that received this component after a heart attack had 61 percent less damage to the affected cardiac tissue than untreated mice. More studies also reveal that the component could reduce heart enlargement in a mouse model of heart failure, although further research is required to understand the effects on humans.

Also, garlic supplements, and in particular aged garlic extract, have also been shown to reduce blood pressure in people with hypertension. It appears to do so in part by preventing vasoconstriction, or narrowing of blood vessels. While garlic’s effects are comparable to standard blood-pressure drugs, it has been found that people who have inadequate levels of vitamin B may not experience this benefit.

Additionally, garlic oil has also been found to be protective against cardiomyopathy, a type of chronic heart disease that is the leading cause of death among diabetes patients. When diabetic mice were fed garlic oil, they developed more changes associated with cardiac protection than diabetic mice in the control group. Also, further research is needed to understand the effects on humans.

Garlic reduces the risk of infections

Garlic is widely recognised for its ability to fight bacteria, viruses, fungi, and even parasites. One study found that allicin, an active component of freshly crushed garlic, has antiviral properties and was also effective against a broad range of bacteria. It also found that allicin had antifungal properties, including against Candida albicans, which causes yeast infections. Its antiparasitic action helps fight major intestinal parasites, including Giardia. Other studies also show that allicin can help inhibit the growth of the bacteria methicillin-resistant Staphylococcus aureus (MRSA).

Can garlic reduce cancer risk?

Experts maintain that garlic, when taken moderately and based on prescription, can reduce risk of cancer. Studies have associated garlic — and other members of the Allium family — with a reduced risk of certain cancers.

The Iowa Women’s Health Study, which included more than 40,000 women aged between 55 and 69, found that garlic consumption may decrease the risk of developing colon cancer. Also, a 30-year study of 125,000 people found that garlic consumption was associated with a reduction in gastric cancer risk. In that study, participants who consumed garlic 5 or more times a week had the greatest reduction, while those who consumed it less than once a week had the highest risk of gastric cancer. Similarly, a Chinese study of several hundred lung cancer patients found that regular consumption of raw garlic was associated with a lower risk of lung cancer.

Does garlic have health risks?

We have exalted garlic and its many health benefits but surprisingly, garlic has its downside. The primary side effect of garlic consumption is its blood-thinning properties. If you don’t usually eat garlic, you may want to check with your doctor before adding it to your diet.

• Excess Bleeding

Because garlic can make blood less likely to clot, you should stop eating it 7 to 10 days before any surgery you have planned.

• Drug Interactions

Avoid garlic if you’re already taking an anticoagulant, such as Coumadin (warfarin) or Heparin, because the blood-thinning action of the medication may be increased.

Finally, the health benefits of garlic are many but the ones that clearly stand out are: it boosts immunity, works as anti-inflammatory, improves heart health, clears up your skin, and it can be used to treat athletes’ feet. Also, studies linking garlic to improved immunity show that benefits come from raw and cooked garlic, not supplements. Heating up garlic or putting it in a recipe can change garlic’s pH balance. The enzymes from the allicin need a few minutes to start working, so let it sit after you mince, crush or chop it.

The article is adapted from these blogs: Nourish by WebMD and Healthessentials

Meiza Nigeria