2021's 10 Best Garlic
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Garlic – also known as Allium sativum – is a flavorful vegetable closely related to onions and leeks. Garlic cloves are a popular addition to a variety of meals and can be found in most kitchens. It has been used medicinally by ancient civilizations due to its nutritional profile and variety of health benefits.

Modern science has now confirmed garlic’s powerful health properties – particularly as an antimicrobial and antioxidant.

It contains the sulfur compounds alliin, allicin, diallyl disulfide and allyl cysteine that are responsible for its scent, flavor and health benefits. Unfortunately, many of the compounds are unstable and oxidize quickly when garlic is chopped or cooked. Luckily, garlic supplements provide concentrated and stable forms of these compounds – and won’t give you bad breath!

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Health Benefits of Garlic

Boosts Immunity

Garlic is well-known as a natural antibiotic with potent immune-boosting properties, thanks to its allicin content. It stimulates the function of immune cells, including natural killer (NK) cells.

Studies have found that supplementing with garlic reduces the frequency of colds and flu. Additionally, when a cold is contracted, garlic reduces its length and severity when compared to a placebo.

It’s a supplement you want on hand during high-risk times like winter and when traveling.

Supports Heart Health

Cardiovascular disease is a massive public health issue, placing a growing burden on our healthcare system each year. Fortunately, garlic is naturally heart-protective.

Garlic’s sulfur-containing compounds increase the production of a natural gas called hydrogen sulfide. This enhances the levels of nitric oxide which relaxes and expands blood vessels, therefore improving circulation and reducing blood pressure and arterial stiffness – major risk factors in heart disease.

A 2013 study on adults with high blood pressure found that garlic supplementation lowered blood pressure more than a placebo and a conventional medication called Atenolol.

Sulfurous compounds in garlic also reduce the production of harmful low-density lipoprotein (LDL) cholesterol in the liver by inhibiting certain enzymes.

One study on subjects with type-2 diabetes found that taking garlic extract improved heart health by:

• Reducing total cholesterol
• Lowering dangerous LDL cholesterol levels
• Increasing healthy HDL cholesterol levels

Encourages Detoxification and Liver Health

Garlic is a rich source of sulfur, necessary for the synthesis of certain amino acids and enzymes involved in phase two of liver detoxification. Garlic’s powerful antioxidant activity also supports liver health by protecting the cells from free radical damage.

This is promising because we want our liver to be protected and efficient – it is bombarded 24/7 with toxins and chemicals from poor diet, lifestyle, pollution and body care products.

A 2012 study gave people with lead poisoning a garlic supplement for 4 weeks. It found that it resulted in a significant reduction in blood lead levels, comparable to those who were given conventional medication. Plus, those who took garlic had greater improvements in toxicity symptoms and suffered fewer side effects.

Boosts Energy and Exercise Performance

Garlic is an exciting supplement for exercise enthusiasts as it may boost capacity and performance. It was used as a natural performance enhancer by ancient civilizations who believed it could reduce fatigue and boost stamina.

While the mechanisms are unknown, studies have found aspects of this to be true. This includes anti-fatigue properties and the ability to improve exercise tolerance. However, more clinical research is needed.

References

1. Healthline: 11 Proven Benefits of Garlic
2. Dr. Axe: Raw Garlic Benefits, Reversing Disease
3. NIH: Potential of garlic (Allium sativum) in lowering high blood pressure: mechanisms of action and clinical relevance
4. NIH: Preventing the Common Cold With a Garlic Supplement: A Double-Blind, Placebo-Controlled Survey
5. NIH: Supplementation With Aged Garlic Extract Improves Both NK and γδ-T Cell Function and Reduces the Severity of Cold and Flu Symptoms: A Randomized, Double-Blind, Placebo-Controlled Nutrition Intervention
6. NIH: Comparison of Therapeutic Effects of Garlic and d-Penicillamine in Patients With Chronic Occupational Lead Poisoning
7. NIH: Effects of Allium Sativum (Garlic) on Systolic and Diastolic Blood Pressure in Patients With Essential Hypertension
8. NIH: Inhibition of Cholesterol Biosynthesis by Organosulfur Compounds Derived From Garlic
9. NIH: Lipid-lowering Effects of Time-Released Garlic Powder Tablets in Double-Blinded Placebo-Controlled Randomized Study
10. NIH: Garlic as an Anti-Fatigue Agent
11. NIH: Modulation of Cytochrome P450 Enzymes by Organosulfur Compounds From Garlic
12. NIH: Effect of Garlic (Allium Sativum) Oil on Exercise Tolerance in Patients With Coronary Artery Disease