11 Surprising Health Benefits Of Garlic

[Music] in this video we will talk about surprising health benefits of garlic 1 garlic contains a compound called allicin which has potent medicinal properties garlic is a plant in the Allium onion family it is closely related to onions shallots and leeks it grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste however throughout ancient history the main use of garlic was for its health and medicinal properties its use was well documented by all the major civilizations including the Egyptians Babylonians Greeks Romans and the Chinese too garlic is highly nutritious but has very few calories calorie for calorie garlic is incredibly nutritious a 1 ounce 28 grams serving of garlic contains manganese 23 percent of the RDA vitamin b6 17 percent of the RDA vitamin C 15 percent of the RDA selenium 6 percent of the RDA fiber 0.6 gram decent amounts of calcium copper potassium phosphorus iron and vitamin b1 garlic also contains trace amounts of various other nutrients in fact it contains a little bit of almost everything we need this is coming with 42 calories with 1.8 grams of protein and 9 grams of carbs 3 garlic and combat sickness including the common cold garlic supplementation is known to boost the function of the immune system one large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo the average length the cold symptoms was also reduced by 70% from five days in placebo to just 1.5 days in the garlic group another study found that a high dose of garlic extract 2.5 6 grams per day can reduce the number of days sick with cold or flu by 61% if you often get colds then adding garlic to your diet could be incredibly helpful for the active compounds and garlic and reduce blood pressure cardiovascular diseases like heart attacks and strokes are the world's biggest killers high blood pressure or hypertension is one of the most important drivers of these diseases human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure in one study a jade garlic extract of doses of 600 to 1000 500 milligrams was just as effective as the drug atenolol at reducing blood pressure over a 24 week period supplement doses must be fairly high to have these desired effects the amount of Allisyn needed is equivalent to about 4 cloves of garlic per day 5 garlic improves cholesterol levels which may lower the risk of heart disease garlic can lower total and LDL cholesterol for those with high cholesterol garlic supplementation appears to reduce total and/or LDL cholesterol by about 10 to 15% looking at LDL the bad and HDL the good cholesterol specifically garlic appears to lower LDL but has no reliable effect on HDL garlic does not appear to lower triglyceride levels another known risk factor for heart disease 6 garlic contains antioxidants that may help prevent Alzheimer's disease and dementia oxidative damage from free radicals contributes to the aging process garlic contains antioxidants that support the body's protective mechanisms against oxidative damage [Music] high doses of garlic supplements have been shown to increase antioxidant enzymes in humans as well as significantly reduce oxidative stress in those with high blood pressure the combined effects on reducing cholesterol and blood pressure as well as the antioxidant properties may help prevent common brain diseases like Alzheimer's disease and dementia 7 garlic may help you live longer effects on longevity are basically impossible to prove in humans but given the beneficial effects on important risk factors like blood pressure it makes sense that garlic could help you live longer the fact that it can fight infectious disease is also an important factor because these are common causes of death especially in the elderly or people with dysfunctional immune systems eight athletic performance can be improved with garlic supplementation garlic was one of the earliest performance-enhancing substances it was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers most notably it was administered to Olympic athletes in ancient Greece rodent studies have shown that garlic helps with exercise performance but very few human studies have been done subjects with heart disease that took garlic oil for six weeks had a reduction in peak heart rate of 12% and improved their exercise capacity however a study on nine competitive cyclists found no performance benefits other studies suggest that exercise induced fatigue may be reduced with garlic 9 needing garlic can help detoxify heavy metals in the body at high doses sulfur compounds and garlic have been shown to protect against organ damage from heavy metal toxicity a four-week study and employees of a car battery plant excessive exposure to lead found that garlic reduced lead levels in the blood by 19% it also reduced many clinical signs of toxicity including headaches and blood pressure three doses of garlic each day even outperformed the Drug Dependence alameen and symptom reduction 10 garlic may improve bone health now human trials have measured the effects of garlic on bone loss however rodent studies have shown that it can minimize bone loss by increasing estrogen in females one study in menopausal women found that a daily dose of dry garlic extract equal to two grams of raw garlic significantly decreased a marker of estrogen deficiency this suggests that this garlic may have beneficial effects on bone health and women foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis 11 garlic is easy to include in your diet and tastes absolutely delicious the last one is not a health benefit but still important it is the fact that it is very easy and delicious to include garlic in your current diet it complements most savory dishes particularly soups and sauces this strong taste of garlic can also add a punch to otherwise bland recipes garlic comes in several forms from whole cloves and smooth paste stew powders and supplements like garlic extract and garlic oil the minimum effective dose for therapeutic effects is one clove eaten with meals two or three times a day however keep in mind that there are some downsides to garlic such as bad breath there are also some people who are allergic to it if you have a bleeding disorder or are taking blood thinning medications then talk to your doctor before increasing your garlic consumption the active compound Alison only forms when garlic gets crush or cleaved when it is raw if you cook it before crushing it then it won't have the same health effects therefore the best way to consume garlic is raw or to crush and cut it and leave it out for a while before you add it to your recipes my favorite way to use garlic is to press a few cloves of fresh garlic with a garlic press then mix with extra virgin olive oil and a bit of salt this is a healthy and super satisfying dressing let us know in the comments section if you liked the video give it a thumbs up and share it with your friends for more recipes and tips subscribe to the channel [Music]