1. A Healthy Accessory
Garlic isn't known for its stunning array of vitamins and minerals, especially considering the tiny typical serving size. But garlic might provide respectable health benefits even in its role as an diet accessory. For such a minor part of our diet, garlic has been the focus of research about many health conditions, including various heart diseases, cancers, diabetes and weight management. One reason for the excitement is that garlic contains many sulfur-containing compounds that are disease fighters when tested in the lab.
2. Help for the Heart
You might not eat enough to achieve all the heart benefits of garlic, but studies do show a link between certain markers of heart health and garlic intake. The ability of garlic to lower cholesterol has been shown in several studies. Not all studies agree, however. A recent study showed that garlic eaten raw or in supplement form did not lower cholesterol in people with high cholesterol. Garlic may still be a good thing for the heart. Research also shows that garlic is involved in combating inflammation, blood thinning, antioxidant activity and directly lowering blood pressure, all potential benefits to the heart.
3. Crush Your Garlic First
The compounds in garlic that show anticancer properties need a little special attention. When preparing garlic, it's recommended that you chop or crush the clove and then let it sit on the counter for 10 to 15 minutes. This way, the important reactions can take place and the active compounds have time to develop.
4. Pills, Powders and Oils
Many different forms of garlic are available. Each of these forms can contain the compounds that are thought to produce health benefits. Clinical research studies have even used garlic pills, powders and oils with resulting health benefits. The key is to find garlic supplements that best mimic the components of raw garlic. Or, take the easy route and continue to add raw garlic to your meals on a regular basis.
5. Increasing Your Intake
Most studies that show a health benefit to eating garlic used study subjects that ate large quantities of it. Diets very high in garlic are common in some parts of the world, like Italy and certain Asian countries, but not as typical in the U.S. If you'd like to increase your garlic intake, take a couple steps. First of all, find a few dishes that are garlic powerhouses, like hummus, that you enjoy and don't mind eating several times a week. Second, start adding garlic to dishes you might not have before. Guacamole, salsa, chicken soup, steamed vegetables and mashed potatoes are all common foods that taste great with garlic and are easy to make. Each day, include some of these super garlic dishes for optimal health.
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