1 Clove Garlic, Raw has only 4 calories but packs a punch of flavor and benefits. Garlic is widely used in cuisines all around the world and has been known for its healing properties since ancient times.
Garlic is low in calories and high in essential nutrients like manganese, vitamin C, vitamin B6, and selenium. It also contains small amounts of other nutrients like calcium, potassium, and iron.
In this article, we'll delve deeper into the nutritional value and health benefits of raw garlic, as well as ways to incorporate it into your diet and precautions to take when consuming it.
The Nutritional Value of Raw Garlic
Raw garlic is a good source of many essential nutrients. One clove of raw garlic (3 grams) contains:
- 4 calories
- 0.2 grams of protein
- 1 gram of carbs
- 0.1 grams of fiber
- 0.2 grams of fat
- 2% of the Daily Value (DV) for manganese
- 2% of the DV for vitamin C
- 1% of the DV for vitamin B6 and selenium
Garlic's Impact on Heart Health
Garlic has been shown to have many benefits for heart health. It can:
- Lower blood pressure
- Lower cholesterol levels
- Reduce the risk of heart disease
- Improve blood flow
One study found that taking garlic supplements for
4 months reduced systolic blood pressure by an average of 5.1 mmHg.
Garlic's Role in Lowering Cholesterol
Garlic can help lower total and LDL (bad) cholesterol levels in the blood. One study found that taking garlic supplements for 8 weeks reduced total cholesterol by an average of 17 mg/dL and LDL cholesterol by an average of 9 mg/dL.
Garlic's Antioxidant Properties
Garlic contains several compounds with potent antioxidant properties, including allicin, alliin, and sulfur compounds. Antioxidants help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases like cancer and heart disease.
Raw Garlic's Effect on the Immune System
Garlic has been shown to have immune-enhancing effects. It can stimulate the production of white blood cells, which are important for fighting infections and diseases. One study found that taking garlic supplements for 12 weeks reduced the number of colds by 63% compared to a placebo group.
Garlic's Anti-inflammatory Properties
Garlic contains compounds with anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation is believed to be a contributor to many chronic diseases, including heart disease and cancer.
Garlic's Effect on Brain Function
Garlic may have beneficial effects on brain function. It contains compounds that can improve blood flow to the brain, which may help improve cognitive function and reduce the risk of dementia. One study found that taking aged garlic extract for 12 weeks improved cognitive function in people with mild cognitive impairment.
Raw Garlic's Potential in Cancer Prevention
Garlic has been studied for its potential role in cancer prevention. Several studies have found that people who consume more garlic have a lower risk of certain types of cancer, including colon, stomach, and prostate cancer. However, more research is needed to confirm these findings and determine the optimal doses of garlic for cancer prevention.
Ways to Incorporate Raw Garlic into Your Diet
Garlic can be used in many ways to add flavor and nutrients to your meals.
- Sauté chopped garlic with vegetables or protein
- Add garlic to soups and stews
- Make a garlic salad dressing or marinade
- Mince garlic and mix it into hummus or guacamole
- Roast whole garlic cloves and spread the soft pulp onto toast or crackers
However, it's important to note that some of the beneficial compounds in garlic can be destroyed by excessive heat, so it's best to use garlic raw or lightly cooked when possible.
Precautions when Consuming Raw Garlic
While garlic is generally safe for most people, consuming large amounts may cause some side effects, including:
- Bad breath
- Body odor
- Upset stomach
- Heartburn
- Increased bleeding risk
If you're taking blood-thinning medication, are about to undergo surgery, or have a bleeding disorder, it's important to talk to your doctor before consuming large amounts of garlic or garlic supplements.
Garlic is the magic ingredient that makes everything taste better, from roasted vegetables to pasta dishes to marinades. And the health benefits are just a bonus!
Frequently Asked Questions About Raw Garlic
1. What are the health benefits of consuming raw garlic?
Raw garlic has been found to have anti-inflammatory, anti-bacterial, and anti-viral properties. It may also reduce blood pressure and cholesterol levels, and may even have cancer-fighting properties.
2. Is it safe to eat raw garlic?
While raw garlic is generally safe to eat, it can cause discomfort and side effects such as bad breath, bloating, and heartburn in some people. It may also interact with certain medications.
3. How can I incorporate raw garlic into my diet?
Raw garlic can be added to salads, soups, and sauces for a flavorful boost. It can also be crushed and added to olive oil for a simple and healthy salad dressing. Alternatively, some people prefer to consume raw garlic by swallowing a whole clove with water.
4. How should I store raw garlic?
Raw garlic should be stored in a cool and dry place, away from direct sunlight. It can be kept at room temperature for short periods, but for long-term storage it is best to store the garlic in the refrigerator or freezer.
5. Can I still get the health benefits of garlic by cooking it?
Cooked garlic still retains some of its health benefits, but not as much as raw garlic. This is because some of the beneficial compounds in garlic are heat-sensitive and can be destroyed by cooking. For the most health benefits, it is recommended to consume garlic raw or lightly cooked.