Garlic
Garlic (Allium sativum) contains allicin with antibacterial, antiviral and blood pressure-lowering properties. One of the most studied natural remedies.
What is Garlic?
Garlic (Allium sativum) is a plant belonging to the lily family and has been used for centuries both as a spice and as medicine. It is known for its characteristic flavour and smell, which come from its active compound, allicin. Garlic has long been considered to have various health benefits and is one of the most studied natural medicines in the world.
How does it work in the body?
Garlic contains a range of bioactive compounds, of which allicin is the best known. When garlic is crushed or chopped, an amino acid called alliin is converted into allicin. Allicin has been shown to have antibacterial, antiviral and antifungal properties. Additionally, garlic may help lower blood pressure and improve circulation by affecting the elasticity of blood vessels.
Scientific benefits
Several studies have investigated the health-promoting properties of garlic:
- Antibacterial properties: Research published in the Journal of Antimicrobial Chemotherapy shows that allicin can inhibit the growth of various bacteria, including Escherichia coli and Staphylococcus aureus.
- Antiviral effects: A study in the Journal of Nutrition showed that garlic can reduce the risk of colds and influenza by strengthening the immune system.
- Blood pressure reduction: A meta-analysis published in BMC Cardiovascular Disorders indicated that garlic may help lower blood pressure in people with hypertension.
- Cholesterol levels: Research has also shown that garlic can help reduce LDL cholesterol levels, which may decrease the risk of cardiovascular diseases.
Dosage and recommendations
To benefit from garlic’s health advantages, it is usually recommended to consume 1–2 cloves of fresh garlic per day. It can also be taken as a dietary supplement, where a standard dose often ranges between 600–1200 mg of garlic extract per day. It is important to consult a doctor before starting any new supplement, especially for individuals with existing medical conditions or who are taking medications.
Best sources and forms
Fresh garlic is the most natural and effective source of allicin. It can be used in cooking or eaten raw. Garlic is also available in various supplement forms, including:
- Garlic powder
- Garlic extract
- Garlic oil
- Freeze-dried garlic
It is important to choose quality products from reliable manufacturers to ensure you receive the active compounds in effective doses.
Side effects and warnings
Garlic is generally safe for most people when consumed in typical dietary amounts. However, some individuals may experience mild side effects such as:
- Stomach pain
- Nausea
- Gas and bloating
- Skin rash in case of hypersensitivity
People planning to undergo surgery should avoid large amounts of garlic, as it may increase the risk of bleeding. It is always best to consult a doctor before making significant changes to your diet.
Frequently asked questions
What is allicin and how does it affect our health?
Allicin is a sulphur-containing compound formed when garlic is crushed or chopped. It has been shown to have antibacterial and antiviral properties, which may help strengthen the immune system.
Can garlic help with colds?
Research suggests that garlic can reduce the risk of catching colds and influenza by boosting the immune system.
Is it safe to take garlic as a supplement?
Yes, most people can safely take garlic as a supplement, but it is always best to consult a doctor, especially if you have underlying health issues or are taking medications.
Can I eat garlic every day?
Yes, eating 1–2 cloves of garlic per day is safe for most people and may help improve health.
What are the best ways to use garlic in cooking?
Garlic can be used in a variety of dishes, both raw and cooked. It can be chopped and added to sauces, soups, stews, or used as a seasoning for meat and vegetables.