I’ve previously discussed the healing properties of everyday pantry items like turmeric, cinnamon, maca, and ginger. Today, I want to focus on one of my absolute favorite ingredients: garlic!
This aromatic bulb isn’t just for enhancing the taste of dishes like Lemon Garlic Roast Chicken—it offers tremendous health benefits too. If garlic isn’t already a staple in your cooking, this article might just change your mind. I’ll cover everything you need to know about garlic, from its identity and health advantages to delicious recipes that make it easy to incorporate this superfood into your meals.
**What is Garlic?**
Chances are you’re familiar with garlic—a small yet flavorful clove. But let’s delve deeper into why this affordable pantry staple is such a powerhouse. I can’t get enough of its rich taste, which adds depth to nearly any savory dish. Raw garlic is especially strong (and good for you), while cooked garlic offers a sweet yet pungent taste.
Garlic belongs to the lily or Allium family, making it a close relative of onions, leeks, shallots, and chives. Its official name is Allium sativum, and it grows in bulbs composed of individual cloves that you peel and chop for cooking. Garlic has been cultivated for over 5,000 years, with bulbs even found in King Tut’s tomb!
Originally, garlic’s main use wasn’t as food but as a medicinal herb. It was essential in the medicine cabinets of ancient Sumerian, Egyptian, Chinese, and Indian cultures.
The sulfur compounds released when garlic is crushed or chopped account for its smell and health benefits. Key compounds include allicin (formed right after chopping fresh garlic), s-allyl cysteine, and diallyl disulfide. When consumed, these compounds are absorbed by our bodies, contributing to garlic’s numerous health perks, which I’ll detail below.
**Top 8 Health Benefits of Garlic**
With an understanding of sulfur compounds in garlic, let’s explore how they can boost your overall health—and taste great while doing it!
1. **Boosts the Immune System**
Garlic is well-known for supporting the immune system by preventing viruses from entering and replicating in cells, thus warding off illnesses. A study on aged garlic extract revealed that individuals taking it during peak cold and flu season experienced fewer missed workdays and milder symptoms. Consider trying a hearty Wild Mushroom Soup with garlic and other healing ingredients to support your immune system.
2. **Strong Anti-Inflammatory**
Garlic is a staple in the top anti-inflammatory foods! The sulfur compounds inhibit pro-inflammatory messengers, acting similar to ibuprofen but without harmful side effects. This Creamy Pesto Pasta is packed with anti-inflammatory ingredients, including fresh garlic.
3. **Improves Cholesterol Levels**
Research indicates that garlic extract can help reduce cholesterol levels by up to 10%, contributing to a healthier balance of HDL to LDL molecules.
4. **Lowers Blood Pressure**
Garlic supplements can reduce blood pressure, decrease arterial stiffness, and improve gut health. They lower the risk of cardiovascular events like heart attacks and strokes by up to 40%. Garlic’s ability to relax blood vessels and lower production of the hormone angiotensin II may be worthwhile for those with high blood pressure. Enhance heart and gut health with delicious Garlic & Herb Hummus Dressing.
5. **Assists in Heavy Metal Detoxification**
A study showed that garlic helped reduce lead levels in the blood of workers in a car battery plant by 19%, along with relieving symptoms like high blood pressure and headaches. Boost your detox pathways with Roasted Root Veggies featuring liver-supporting beets, garlic, and onions.
6. **Promotes Brain Health**
Garlic is rich in antioxidants and sulfur compounds that lower oxidative stress, which is linked to cognitive decline and Alzheimer’s disease. Incorporate antioxidant-rich foods in your diet for optimal brain health.
7. **Cancer Protection**
Research shows allicin might kill cancer cells, and studies found that frequent garlic consumption lowers the risk of certain cancers. Interestingly, benefits seem greater from whole food rather than supplements. Enjoy a bowl of Veggie Quinoa Soup packed with cancer-preventative ingredients like garlic.
8. **Excellent Antibacterial Properties**
Garlic is famed as “nature’s antibiotic” due to its strong antibacterial effects, effective against issues ranging from yeast infections to stomach ulcers. Combine chopped garlic with raw honey for a potent natural remedy.
I hope this article encourages you to add more garlic to your daily meals. It’s a wonderful addition to almost any savory dish and can contribute to a healthier, happier you.
xo Joy
