Garlic: A Gift for Good Health

Garlic was acclaimed for its healing properties across the ancient world - from Greek physicians like Hippocrates and Dioscorides to Roman philosopher Pliny the Elder. The builders of the
great Giza pyramids of Egypt it consumed garlic because they believed increased stamina and prevented disease. In China, garlic was prescribed to help digestion and boost the immune
system.

It’s a prominent ingredient in the cuisine of the Mediterranean and the Far East. But garlic was not widely used in North America until the middle of the twentieth century when immigrant cuisine started to impact the dining mainstream.

Garlic belongs to the Alliaceae family of vegetables, which also \includes leeks, onions and chives. The sulfur content of garlic delivers its pungent taste and odor. It also contains antioxidant flavonoids and the mineral selenium, which are known for their
advantageous effects.

But what are the specific health benefits of garlic? There has been
quite a bit of scientific study on this topic in the last several decades. Garlic shows it has anti-viral and anti-bacterial properties. In fact, one of garlic’s main medicinal uses
throughout its long history has been to combat gastrointestinal parasites. Recent research also points to garlic’s positive effect on cardiovascular health and how it may prevent some cancers.

Garlic Keeps You Young at Heart
For heart health, garlic helps open blood vessels and lowers LDL “bad” cholesterol as well as cutting overall levels of cholesterol. In a review of studies on garlic and cholesterol published in the Annals of Internal Medicine, researchers remarked, “Meta-analysis of the controlled trials of garlic to reduce hypercholesterolemia showed a significant reduction in total cholesterol levels. The best available evidence suggests that garlic, in an amount approximating one half to one clove per day, decreased total serum cholesterol levels by about 9% in the groups of patients studied.”
It also reduces triglycerides, a type of fat that can contribute to coronary artery disease when it circulates at elevated levels.

Garlic and Cancer Prevention
Substances within garlic seem to have the ability to repair damaged DNA and block cancer cell development and spread.
Research indicates that increasing garlic consumption may lower the incidence of cancer of the breast, pancreas, stomach and colon. For many years, scientists have been puzzled by how exactly garlic works to protect the body from cancer. It doesn’t
appear to be as high in antioxidants as many other vegetables. But last year scientists discovered a clue to garlic’s potency. And it may be related to the speed of specific chemical reactions.
Research conducted in Canada and published in an international chemistry journal shows that when allicin, a compound found in garlic, starts to decay it creates an acid that attacks dangerous free radicals faster than any known anti-oxidant substance. Garlic’s level of this acid seems to be higher than its close relatives like onions and shallots.

Proof of AGE
In particular, aged garlic extract (AGE) seems to provide the greatest health benefits: “Substantial experimental evidence shows the ability of AGE to protect against oxidant-induced disease, acute damage from aging, radiation and chemical exposure, and long-term toxic damage. Although additional observations are warranted in humans, compelling evidence supports the beneficial health effects attributed to AGE, i.e., reducing the risk of cardiovascular disease, stroke, cancer and aging, including the oxidant-mediated brain cell damage
that is implicated in Alzheimer's disease.”

A Clove a Day…
How much garlic do you need to consume daily to enjoy therapeutic benefits? According to the World Health Organization, for general health promotion:

• Fresh garlic: 2 to 5 grams
(approx. one clove)
• Dried garlic powder: 1.2 grams
• Garlic oil: 2 to 5 milligrams
• Garlic extract: 300 to 1,000
milligrams

“Take care of your body. It's the only place you have to live.”
- Jim Rohn

Disclaimer: Information contained in this Topic of the Week™ Newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.