5 Benefits of Eating a Clove of Raw Garlic Every Day

Garlic has many health benefits. Find out why adding a clove of raw garlic to your daily routine can change your health for the better.

Garlic has been used not only as a spice in many dishes but also as a medicine for centuries. Garlic gets its characteristic pungent flavor from an organic sulfur compound called allicin. This compound also makes garlic a healthy addition to the diet and has health benefits. Eating raw garlic every day can bring about a number of positive health results.

1. Nutritional composition of raw garlic

Garlic is a popular spice in many cuisines around the world and has many health benefits.

Raw garlic is rich in nutrients, including vitamins, minerals, and amino acids. Garlic is low in calories, fat, sugar, and sodium. One clove of raw garlic contains:

• Calories: 4.5 kcal
• Fat: 0 g
• Sodium: 0.5 mg
• Carbohydrates: 1 g
• Fiber: 0.1 g fiber
• Vitamin C: 0.9 mg
• Zinc: 0.04 mcg
• Amino Acids: Essential and Non-Essential Amino Acids
• Other nutrients in garlic include: Calcium, iron, potassium, magnesium, vitamins E, K and manganese.

2. Some typical benefits of raw garlic

Boost immune system

Garlic contains many nutrients that can boost the immune system. Garlic is rich in vitamins C and B6, manganese and selenium, all of which contribute to improved immune function. Regular garlic consumption has been linked to a reduced frequency of colds and flu.

A study involving 146 participants published in the US National Library of Medicine found that those who took a daily garlic supplement had 63% fewer colds and their colds lasted 70% shorter than the placebo group.

Helps reduce blood pressure

High blood pressure (hypertension) is a common condition that can lead to serious health problems if left unchecked. Garlic can significantly reduce blood pressure in people with hypertension. The compound allicin in garlic, which is more potent when eaten raw, helps relax blood vessels and improve blood flow. A study in Experimental and Therapeutic Medicine found that aged garlic extract was as effective at reducing blood pressure as the commonly prescribed medication Atenolol.

Lower cholesterol levels

Raw garlic may also have a positive effect on cholesterol levels. Garlic is known to lower total and LDL cholesterol (often referred to as “bad” cholesterol) while potentially increasing HDL cholesterol (“good” cholesterol). A meta-analysis of 39 clinical trials published in the Journal of Nutrition found that garlic supplementation resulted in significant reductions in total and LDL cholesterol levels. This makes garlic a valuable addition to the diet for maintaining heart health.

Has antibiotic properties

The antibacterial and antiviral properties of garlic are well-documented. The sulfur compounds in garlic, such as allicin, provide a natural defense against a variety of pathogens. This can help prevent infections and may even reduce the severity of illness. Garlic’s antibacterial properties are so effective that they can even fight foodborne pathogens such as Salmonella and E. coli.

Helps detoxify

Garlic's sulfur compounds help the body eliminate toxins and heavy metals. Garlic can significantly reduce blood lead levels and relieve symptoms of poisoning, such as headaches and high blood pressure. Garlic's detoxifying effects are due to its ability to increase the production of glutathione, a powerful antioxidant that aids the liver in detoxification.

3. How to eat raw garlic safely

Although the health benefits of raw garlic are impressive, it is essential to consume raw garlic properly to maximize its effects:

• Eat raw garlic in the morning on an empty stomach, which helps the body absorb allicin best. Just one clove of raw garlic does not cause digestive discomfort in people with sensitive stomachs.
• Chop or crush the garlic and let it sit for about 10 minutes before eating. This waiting time allows allicin to form, the compound responsible for many of garlic's health benefits.
• Eating raw garlic can be a challenge due to its strong flavor. Garlic can be mixed with a spoonful of honey, added to salads, or combined with other foods to make it more palatable.

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