A 3-gram clove of garlic provides almost no calories. You'll only add four calories to your total intake if you consume the whole clove. Because you are likely to eat so little of the food, garlic calories are not likely to make a noticeable difference in your daily food intake.
Garlic is low in calories, fat, sugar, and sodium, but since it is consumed in small quantities, it does not contribute to much of your nutritional intake overall. Garlic contains several vitamins and minerals like vitamin C, zinc, and calcium. The potential therapeutic benefits of garlic primarily come from its bioactive compounds, including organic sulfides, saponins, phenolic compounds, and polysaccharides.
Garlic can support your healthy eating or weight loss program. Because it is so flavorful, a tiny amount can add a delicious savory flavor to your food without providing any fat or significant calories.
Garlic can also be used as a replacement for salt if you are trying to cut back on sodium but still want food that has a satisfying taste.
Studies have shown garlic to produce potent anti-inflammatory effects by decreasing biomarkers of inflammation. A double-blind randomized clinical trial showed a significant reduction of inflammatory cytokines with a mg dose of garlic extract given twice a day for eight weeks. Keep in mind this study used an extract and may not reflect real-life consumption of garlic.
Garlic has been shown to lower serum cholesterol levels. Patients with diabetes who were given a combination of olive oil and garlic were able to regulate cholesterol and triglyceride levels. These effects were seen with garlic in powder or non-powdered form dosed over one to three months. After four months, the garlic consumption raised HDL good cholesterol and lowered LDL bad cholesterol and total cholesterol levels.
Oxidative stress due to free radicals is thought to be mitigated with antioxidant consumption. Garlic contains phenolic compounds with potent antioxidant properties.
Specifically, garlic has been shown to help reduce cardiovascular risk in patients with obesity via increased antioxidants and reduced inflammation. A meta-analysis of clinical trials has shown that supplementing with garlic modulates oxidative stress markers, including total antioxidant capacity. Available research shows that garlic can significantly reduce the risk of atherosclerosis, hypertension, diabetes, hyperlipidemia, myocardial infarction, and ischemic stroke due to the nutritional and phytochemical properties it contains.
Allergic reactions to garlic and other spices can happen after breathing in, eating, or touching these allergens, and symptoms range from mild such as sneezing to life-threatening anaphylaxis. If you suspect an allergy to garlic or another spice or food, consult an allergist for a diagnosis and a custom-made management plan. Garlic contains an enzyme that can cause your eyes to water.
When you slice or chop garlic, the enzyme is released. If you get the substance on your hands and then touch your eyes with your hands, it can cause slight irritation, and your eyes might water. Health Tools. Reviewed: July 7, Medically Reviewed. Historically, garlic was used for the following medicinal purposes: 3 Appetite stimulant Blood pressure regulator Colic Constipation Cough Depression Diarrhea Fever Infections Intestinal parasites Menstrual symptom relief Muscle pain relief Rheumatism Seasickness Skin diseases Strength-building Wounds Today, research supports some of these medicinal benefits, but most studies remain inconclusive overall.
Editorial Sources and Fact-Checking. Department of Agriculture. August 13, Rivlin RS. Historical Perspective on the Use of Garlic. The Journal of Nutrition. April 1, Petrovska BB, Cekovska S. Pharmacognosy Review. January Basic Report: , Garlic, Raw. April National Center for Complementary and Integrative Health. November 30, Mayo Clinic. October 3, Cancer Prevention Research. How much Retinol is in Garlic? Amount of Retinol in Garlic: Retinol.
How much Lycopene is in Garlic? Amount of Lycopene in Garlic: Lycopene. How much Thiamine is in Garlic? Amount of Thiamine in Garlic: Thiamine. How much Riboflavin is in Garlic? Amount of Riboflavin in Garlic: Riboflavin. How much Niacin is in Garlic? Amount of Niacin in Garlic: Niacin.
How much Folate is in Garlic? Amount of Folate in Garlic: Folate. How much Choline is in Garlic? Amount of Choline in Garlic: Choline. How much Water is in Garlic? Amount of Water in Garlic: Water. How much Tryptophan is in Garlic? Amount of Tryptophan in Garlic: Tryptophan. How much Threonine is in Garlic? Amount of Threonine in Garlic: Threonine. How much Isoleucine is in Garlic?
Amount of Isoleucine in Garlic: Isoleucine. How much Leucine is in Garlic? Amount of Leucine in Garlic: Leucine. How much Lysine is in Garlic? Amount of Lysine in Garlic: Lysine. How much Methionine is in Garlic? Amount of Methionine in Garlic: Methionine. How much Cystine is in Garlic? At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. It also reduced many clinical signs of toxicity, including headaches and blood pressure Summary Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.
However, rodent studies have shown that it can minimize bone loss by increasing estrogen in females 26 , 27 , 28 , One study in menopausal women found that a daily dose of dry garlic extract equal to 2 grams of raw garlic significantly decreased a marker of estrogen deficiency Foods like garlic and onions may also have beneficial effects on osteoarthritis Summary Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.
It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes. Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.
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, talk to your doctor before increasing your garlic intake. A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.
Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings and more. Black garlic is raw garlic that has been fermented. It has a different flavor and health benefits than raw garlic.
Here are 6 potential health…. Garlic is a popular ingredient enjoyed for both its unique flavor and powerful health benefits.
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