Garlic belongs to the Allaceae family of plants. It is also known by its taxonomic name, Allium sativum. The hardy garlic plant can grow from 8 inches to 2 feet tall, and it's pollinated by bees and insects. Garlic bulbs, both cooked and raw, are popular flavorings in a variety of foods. Garlic is a nutritious food that provides several vitamins and minerals that are important to your health.
Potassium
Three garlic cloves provide 36 mg of potassium, a mineral that is vital for the health and functioning of all body cells, tissues and organs. The Institute of Medicine (IOM)'s Food and Nutrition Board recommends that both adult men and women get 4.7 grams per day of potassium. Potassium also plays an important role in heart function and muscle contractions because it is an electrolyte, or a substance in the body that conducts electricity. Maintaining adequate stores of potassium in the body is vital for your health, as deficiencies can be caused by diarrhea, vomiting, excessive perspiration, malnutrition or illnesses that impede proper nutrient absorption.
Phosphorous
Garlic is a dietary source of phosphorous, providing 14 mg of the mineral in three cloves. The IOM notes that adult men and women should consume up to 4 grams of phosphorous per day. Phosphorous helps with the building of bone and teeth. This mineral is also necessary for the proper utilization of the carbohydrates and fats that you consume in your diet, as well as the production of proteins for growth and the repair of cells and tissues. Phosphorous is also necessary in the production of ATP, the body's energy source. The mineral further works with the B group of vitamins to maintain a regular heartbeat, facilitate muscle contractions and aid kidney and nerve functions.
Vitamin C
Garlic is also a source of several vitamins, including vitamin C; three cloves of garlic contain 2.8 mg of this vitamin. Adult men should aim to get 90 mg per day of vitamin C, and adult women should consume 75 mg. Vitamin C, an antioxidant, works to protect the body's cells from free radicals, which are toxic substances that build up from the digestion of foods or from exposure to environmental toxins such as tobacco smoke and radiation. Vitamin C is also important for the health of your skin, bones and other connective tissues. It promotes efficient healing and aids the absorption of iron.
Choline
Garlic also contains small amounts of choline, which is often grouped as a vitamin. The IOM recommends a daily choline allowance of 550 mg for adult males and 425 mg for adult females. Three cloves of garlic provide 2.1 mg of this essential nutrient, which is utilized in the production of phospholipids and other important structural elements of cell membranes. Choline also functions as a biological precursor to the neurotransmitter acetylcholine, which is necessary in controlling muscle movements and in memory. Several intracellular messengers, including phosphatidylcholine and sphingomyelin, also rely on choline for proper functioning and as a platelet-activating factor.
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