Garlic has been used medicinally for thousands
of years.
The plant is part of the allium family, which
also includes onions, scallions, shallots, chives, and leeks. Vegetables in
this family contain high concentrations of sulfur compounds, including allicin,
alliin, and methyl allyl trisulfide, which contribute to the health benefits.
Eating garlic may help improve cholesterol and
blood sugar levels, according to a large new meta-analysis, published in the
journal Nutrients.
It was found that garlic leads to some decrease
in A1C levels and a small reduction in LDL (or “bad”) cholesterol. (Hemoglobin
A1C is a blood test that shows a person’s average blood sugar level over the
past two to three months.)
Previous research suggests that garlic can also help
improve blood pressure, reduce inflammation in conditions like arthritis, and
fight fungal conditions like athlete’s foot.
There are many types of garlic, including garlic
extracts, garlic compounds, garlic powder, raw garlic and cooked garlic. To get
the health benefits of garlic, you need to eat about 3 to 6 grams each day,
says Brogan Taylor, a registered dietitian at Banner Health in Phoenix,
Arizona.
Taylor also recommends adding fresh garlic,
chopped or crushed, to foods to reap all the potential benefits.
And garlic is a great way to season foods if you
are trying to cut down on sodium, she adds.
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