Garlic Health Benefits & Nutritional Information:
This article highlights six health benefits of garlic supported by recent research. First, we will review some nutritional data about garlic, and then follow up with the main health benefits.
Vitamin B6
Garlic contains a significant amount of Vitamin B6. A portion size of 100 grams (slightly less than 1 cup) accounts for 73% of the recommended daily value. Vitamin B6 is associated with the production of neurotransmitters in the brain and helps with metabolism. It is also beneficial for immunity and disease prevention.
Manganese
There is also a notable amount of Manganese in garlic. Manganese is a strong antioxidant that helps moderate free radicals in the body. Elimination of free radicals helps protect cells and prevent disease.
Vitamin C
Furthermore, garlic is reasonably high in Vitamin C which also is good for your immune system, heart, eyes, and skin.
Low Glycemic Values
The glycemic index and glycemic load of garlic are both low. This means that eating garlic will not spike your blood sugar levels as much as high-GI foods would.
Continue reading to learn more about the health benefits of garlic. Detailed nutrition data is provided below.
Garlic Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 149 | 7% |
| Fat | 0.5g | 1% |
| Protein | 6.4g | 13% |
| Carbohydrate | 33.1g | 11% |
| Sugars | 1g | 2% |
| Fiber | 2.1g | 8% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.1g | 0% |
| Calcium, Ca | 181mg | 14% |
| Iron, Fe | 1.7mg | 9% |
| Potassium, K | 401mg | 9% |
| Magnesium, Mg | 25mg | 6% |
| Phosphorus, P | 153mg | 12% |
| Sodium, Na | 17mg | 1% |
| Zinc, Zn | 1.2mg | 11% |
| Copper, Cu | 0.3mg | 33% |
| Manganese, Mn | 1.7mg | 73% |
| Selenium, Se | 14.2μg | 26% |
| Vitamin A, RAE | 0μg | 0% |
| Vitamin C | 31.2mg | 35% |
| Vitamin B-12 | 0μg | 0% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
| Pantothenic acid (B5) | 0.6mg | 12% |
| Vitamin B6 | 1.2mg | 73% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 30
Glycemic Load (GL) = 9.93*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Garlic
Past research indicates several positive effects and medicinal properties of eating garlic. Highlighted below are six natural health benefits of garlic that have been frequently repeated in studies.
1. Prevents Common Colds
Daily supplements of garlic have been shown to prevent the common cold. Moreover, if you are suffering from a cold, then garlic can also reduce your cold symptoms and help you recover faster.
2. Reduces Blood Pressure
Adding garlic to your diet will also reduce blood pressure. It has been shown to be as effective as prescription drugs in some cases. Make sure that you consume enough to benefit from its natural medicinal properties. For example, three to four cloves per day are potent enough.
3. Lowers Risks of Heart Disease
What’s more, garlic has been shown to reduce LDL cholesterol. As a result, this puts less strain on your heart and improves circulation. Thus, eating garlic on a regular basis is great for your heart health.
4. Combats Cancer
Garlic is a natural defense against forms of cancer that are linked to the digestive tract. Studies indicate that people who eat approximately one clove of garlic per day reduce their risk of developing gastric cancer.
5. Prevents Brain Disorders
The antioxidants in garlic reduce oxidative stress which, in turn, reduces high blood pressure and LDL cholesterol. Both of these conditions are associated with people suffering from brain disorders, such as Alzheimer’s and dementia. Therefore, consuming garlic regularly could help prevent the early onset of these diseases.
6. Detoxifies the Body
The notable amount of sulfur in garlic detoxifies the body from heavy metals. If you suffer from headaches or high blood pressure, it could suggest that you have high metal toxicity levels. Thus, try eating garlic daily to alleviate the problem.
Summary
In conclusion, research shows that garlic is useful for fighting colds and reducing blood pressure. Plus, it lowers the risk of heart issues, cancer, and brain diseases. Garlic also helps detoxify your system.
As a result, you may want to add a few cloves to your daily diet.
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Related Links
References
- https://tools.myfooddata.com/nutrition-facts.php?food=11215&serv=100g&qty=1
- https://foodstruct.com/food/garlic
- https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b6/
- http://www.organicfacts.net/health-benefits/minerals/health-benefits-of-manganese.html
- https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#1
- https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#section10
- https://heartmdinstitute.com/diet-nutrition/benefits-of-garlic-it-does-what/
