eating garlic daily is good or bad

The proven health benefits of garlic.. How does eating garlic affect the health of the body? What are the scientific studies that have proven the rich benefits of eating garlic on a daily basis?

In my area, it is a popular traditional dish by families during the winter season, as well as a healthy feast for the lady during the postpartum period (after the birth of the child); This famous dish is called (Mufrikah garlic) .. Despite the risks of eating it!! Where the annoying smell of garlic prevails after eating it; On the whole house, of course, eating the dish does not feel this inconvenience at all, I did not prefer eating garlic rubbish, but after learning about the great benefits, which garlic contains and the nutrients rich in this type of spice, I wanted to talk about it in this article, and I will explain how to prepare ( Rub the garlic) through the vertebrae as well.

Medicinal properties of garlic

Garlic contains compounds with powerful medicinal properties.
Garlic (Garlic) is a plant of the (onion) family, closely related to leeks as well. There are about 10-20 cloves in a single garlic fruit. Garlic grows in many parts of the world and is a popular ingredient in cooking because of its Its strong aroma and delicious taste, however, throughout ancient history, was the primary use of garlic for its health and medicinal properties . The use of garlic has also been documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans, and Chinese. Sulfur, which is released when a clove of garlic is chopped, crushed or chewed, the best known of which is allicin.However, it is an unstable compound that is only present for a brief period in fresh garlic after it’s been chopped or crushed. Other compounds that may play a role in garlic’s health benefits include; Diesulfide and s-Allyl cysteine ​​The sulfur compounds from garlic enter the body through the digestive system and disperse throughout the body, where they exert their powerful energetic effects.

garlic nutrients

Garlic is nutritious but contains very few calories The
calories in garlic are very few and it is incredibly nutritious, as each (28 grams) of garlic contains :
– Manganese: 23%.
Vitamin B6: 17%.
Vitamin C: 15%.
Selenium: 6%.
Fiber: 0.6 grams.
In addition to adequate amounts of calcium, copper, potassium, phosphorous, iron and vitamin B1.
Garlic also contains trace amounts of various nutrients, in fact it contains a little of almost everything you need. It is a complete food. This comes with only (42 calories), as well as (1.8 grams) of protein and (9 grams) of carbohydrates. .

Garlic and disease control

Garlic can fight illness including colds
. Garlic supplements are known to boost immune system function, and a 12-week study found; Adding garlic daily to your diet reduced the number of colds by 63% compared to alternative treatments, and decreased the average length of cold symptoms by 70%; From 5 days in the group that did not eat garlic, to only 1.5 days in the group that ate garlic daily. Another study
also found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days you had a cold or the flu by 61%. However, one scientific review concluded that the evidence is insufficient and more research is needed. Although there is no solid evidence, adding garlic to your diet may be worth a try if you have a cold.

Garlic adjusts blood pressure

The active compounds in garlic can reduce blood pressure.
Cardiovascular diseases such as heart attacks and strokes are the most deadly causes in the world, and high blood pressure is one of these diseases. Studies have found that garlic supplements have a significant effect on lowering blood pressure in people with Of high blood pressure, 600-1500 mg of aged garlic extract was just as effective as Atenolol (a beta-blocker drug)… in lowering blood pressure over 24 weeks, additional doses should be fairly high To get the desired effects , the required amount is equivalent to about four cloves of garlic per day.

Garlic improves cholesterol levels

Garlic contributes to a reduced risk of heart disease.
For those with high bad cholesterol, garlic supplements seem to reduce total and bad cholesterol by 10-15%, looking specifically at bad cholesterol and good cholesterol, according to a study . Garlic appears to lower cholesterol. But it does not have a reliable effect on high triglyceride levels, another known risk factor for heart disease, so garlic does not appear to have significant effects on triglyceride levels .

Garlic fights Alzheimer’s

Garlic contains antioxidants that may help prevent Alzheimer’s disease and dementia
. Oxidative damage from free radicals accelerates the aging process. Garlic contains antioxidants that support the body’s defense mechanisms against oxidative damage. According to studies , high doses of garlic supplements have been shown to increase anti-oxidant enzymes. Antioxidants in humans, as well as significantly reducing oxidative stress in those with high blood pressure, the combined effects of garlic on lowering cholesterol and blood pressure, as well as its antioxidant properties; May reduce the risk of common brain diseases such as Alzheimer’s disease and dementia.

Garlic extends life!

Garlic May Help You Live Longer
The potential effects of garlic on extending life are basically impossible to prove in humans, but given the beneficial effects on important risk factors such as: blood pressure.. it makes sense that garlic could help you live longer, and the fact that it can help you live longer. Fighting infectious diseases is also an important factor, as they are common causes of death, especially in the elderly or people with compromised immune systems.

garlic benefits for athletes

Athletic performance may be improved with garlic supplements.
Garlic was one of the oldest substances used to improve athletic performance. It was traditionally used in ancient cultures to reduce fatigue and enhance work capacity in workers. Most notably, garlic was given to Olympic athletes in ancient Greece . Studies have shown that people with heart disease who took garlic oil for 6 weeks; They had a 12% reduction in peak heart rate and improved exercise capacity, and other studies have suggested that exercise-induced fatigue may be reduced with garlic.

Garlic is a body cleanser

Eating garlic may help detoxify the body
when taken in high doses. The sulfur compounds in garlic have been shown to help remove toxins from the body. Protects against organ damage due to heavy metal toxicity in the body, a four-week study of car battery factory employees (excessive exposure to lead) found; Garlic lowered blood lead levels by 19%. It also reduced many clinical signs of toxicity, including headache and blood pressure. Three doses of garlic each day; It even outperformed D-penicillamine in reducing symptoms.

Benefits of garlic for bones

Garlic May Improve Bone Health
As of this writing, no human studies have measured; Effects of garlic on osteoporosis, however, studies in rodents have shown that garlic can reduce osteoporosis , by increasing estrogen in females, and one study on menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of garlic fresh), significantly reduced the estrogen deficiency marker, indicating that this dietary supplement; It may have beneficial effects on bone health in women. Foods such as garlic and onions may have beneficial effects on osteoporosis .

Garlic in the diet

It is easy to include garlic in a healthy diet.
Garlic complements most delicious dishes, especially soups and sauces. The strong taste of garlic can add richness to light recipes. Garlic also comes in many forms; From whole cloves and fine pastes to powders and supplements like dried garlic extract and garlic oil, keep in mind that there are some downsides to garlic like bad breath.
There are also some people who are allergic to garlic. If you suffer from a bleeding disorder or are taking certain medications, talk to your doctor before increasing the amount of garlic in your meals. A common way to use garlic is to squeeze a few cloves of fresh garlic using a garlic press, then Mix it with olive oil and a pinch of salt.

garlic disadvantages

What are the disadvantages and caveats related to the increased consumption of garlic?
Although not all side effects are known, garlic is believed to be a safe food; When using it for a short period of time, stop using garlic right away if you have:
– redness, swelling, or sores.
Bleeding from the nose, or bleeding from the gums.

Common side effects (especially when eating raw garlic) may include:
Bad breath or body odor.
Burning in the mouth.
Nausea, vomiting, gas or diarrhea.
This is not a complete list of side effects and others may also happen to you due to excessive consumption of garlic, so you should consult your doctor about the side effects that you may notice due to eating garlic, even if in small quantities.

garlic fritter

How to prepare a dish (garlic mufrika)
To prepare a meal (garlic mufrika) as a side dish on the lunch or dinner table, you need:
1- Half a kilo of peeled garlic cloves.
2- A small head of sweet potato, finely chopped.
3- Two or three eggs.
4- Tablespoon of fine cumin.
5- Black or white pepper and salt to taste.
6- (200 grams) of finely minced meat.
7- Three tablespoons of olive oil.

Method of preparation:
Stir the amount of garlic with olive oil over a low heat until the color of the cloves becomes golden, add the meat with salt as desired and stir until cooked, add the chopped potatoes and stir the mixture until it is homogeneous, add a quarter cup of water and do not stir the mixture, then put the lid on and wait Until the water dries up (you will know by the crackling sound), stir the mixture and add the spices (cumin and pepper) and continue to swish without mashing the garlic cloves, hatch the eggs over the mixture and do not move them at all Give the lid on and on a low heat watch until the eggs are well cooked, gently stir the mixture Pour it to serve with a sprinkle of chopped parsley for garnish.

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