Garlic

Garlic has been used all over the world for thousands of years. Records indicate that garlic was in use when the Giza pyramids were built, about 5,000 years ago.

Garlic supplements help prevent and reduce the severity of common illnesses like the flu and common cold

Garlic supplements are known to boost the function of the immune system. A 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo. The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.  Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61%.

High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications. In one study, 600–1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period.

Garlic supplements seem to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

Garlic contains antioxidants that protect against cell damage and aging. High doses of garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure. The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer’s disease and dementia.

Garlic was one of the earliest “performance enhancing” substances.  It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.  Most notably, it was given to Olympic athletes in ancient Greece.

People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity.

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.  A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.

Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

Garlic is very easy (and delicious) to include in your current diet.

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.

How to Buy

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

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.

How to Store

Whole bulb will store for up to half a year. Unpeeled clove will store for 10 days to a month. Peeled clove will last for a few days to a week in the fridge. Peeled and chopped garlic will last for a few days in the fridge.

Store garlic at room temperature in a dry, dark place that has plenty of air circulation, like in a wire-mesh basket or open paper bag in a cupboard or pantry.

How to Cook

Garlic is very easy  to include in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

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.