When it comes to garlic, the health benefits are beyond doubt. Many since childhood know that the product helps fight viruses, bacteria and strengthens the immune system. Gourmets love to add sharp cloves to meat and fish dishes, soups, sauces. And the arrows of the plant are fried in oil and marinated. However, if used improperly, garlic can do more harm than good to the body. In this article, you will learn whether to include a product in your diet.
The chemical composition and nutritional value of garlic
Garlic refers to foods with an average calorie content: 100 g of fresh cloves contains 140-150 kcal. There are practically no fats in the composition, but there are proteins and sugars. Nevertheless, nutritionists do not recommend garlic snacks to those who want to lose weight, since their use enhances the secretion of gastric juice and increases appetite.
The composition of the vegetable is very complex and diverse. Scientists have discovered more than 400 chemical compounds in the cloves. Consider which of these substances can benefit the human body.
Vitamins
The composition of the cloves is dominated by vitamins of group B, especially B1, B5 and B6. They normalize the metabolism of fats in the body, are involved in the production of hormones and hemoglobin in the blood.
Quite a lot of nicotinic acid in garlic. This vitamin reduces the concentration of glucose in the blood and has a vasodilating effect. Nicotinic acid is often used to treat various skin lesions: allergic and photodermatitis, poorly healing wounds and ulcers.
Vitamins C and E were also found in the product. They improve the condition of blood vessels, skin, hair, and slow down the aging process.
Macro and microelements
Garlic is rich in calcium, phosphorus and silicon - macrocells that are involved in the construction of bone tissue. No wonder the product is recommended for people over 40 for the prevention of diseases of the musculoskeletal system.
The composition also contains the following substances:
- potassium - normalizes blood pressure;
- magnesium - strengthens the heart muscle;
- sulfur - destroys pathogenic bacteria;
- iron - increases the production of hemoglobin;
- iodine - prevents thyroid disease;
- copper - improves the absorption of proteins by the body;
- selenium - strengthens the immune system;
- chromium - lowers blood sugar;
- zinc - stimulates tissue regeneration.
Macro- and micronutrients, unlike vitamins, are not destroyed even by heat treatment of garlic. Therefore, a boiled, baked and even fried product will benefit the body.
Volatile
Garlic, like onion, contains volatile substances - volatile production. They effectively destroy viruses, bacteria and fungi. Scientists have long discovered that garlic lovers are much less likely to get a cold than other people.
The concentration of phytoncides is especially high in fresh vegetables. During storage, some of them disappear. Heat treatment completely destroys volatile.
Allicin
Allicin is formed by the destruction of garlic cells, for example, when you use a garlic squeezer. It is he who gives the cloves a sharp, specific smell.
Allicin has useful properties:
- prevents the entry of viruses into the human body;
- destroys bacteria, fungi;
- reduces the level of "bad" cholesterol in the blood;
- protects body cells from damage by free radicals, reducing the risk of cancer.
However, in high doses, the substance is toxic. In particular, allicin can negatively affect brain neurons.
Health Benefits of Garlic
People knew about the beneficial properties of garlic in the 3rd millennium BC. e. Pharaohs ordered the introduction of the product into the diet of slaves who built the pyramids, to increase physical endurance. In Greece, pulmonary diseases were treated with garlic, bacterial infections in Rome, and plague in medieval Europe. Modern scientists have studied in detail the chemical composition of this vegetable and compiled an extensive list of indications for which it is useful to apply.
For all
First of all, doctors recommend eating garlic for the prevention of diseases of the cardiovascular system. Cogs bring the following benefits to the body:
- Reduce blood viscosity and prevent blood clots. It is the latter that are most often the cause of heart attacks and strokes.
- Normalize the metabolism of triglycerides in the body, do not allow cholesterol plaques to be deposited on the walls of blood vessels. That is, garlic reduces the risk of atherosclerosis.
- Reduce blood pressure and normalize heart rate.
In the course of scientific research, scientists found that garlic can reduce the risk of oncology, especially lung and prostate cancer in men. Also, the vegetable is well known for its antibacterial, antiviral and antifungal properties. With it, you can accelerate recovery from colds, diseases of the upper respiratory tract, intestinal infections, thrush. In addition, the product prevents human infection with worms.
Garlic strengthens the immune system. It contains vitamins B, C and amino acids, which, when ingested, stimulate the production of protective antibodies.
If you want to avoid infection with SARS in the cold season, prepare a therapeutic tincture. Transfer the peeled cloves from one head of garlic into a glass container and pour 500 ml of vodka. Put in a dark, dry place for 3 weeks. Shake the contents daily. Then filter the setting and store in the refrigerator. Drink 15 drops half an hour before meals 3 times a day.
For men
Since ancient times, garlic was considered a strong aphrodisiac. And modern doctors have confirmed this claim.
For men, the product has the following beneficial properties:
- saturates the body cells with oxygen, dilates blood vessels and enhances blood flow to the pelvic organs (as a result, potency improves);
- stimulates the production of the hormone testosterone, which positively affects libido and physical stamina;
- prevents malignant neoplasms in the prostate gland.
Thanks to the presence of zinc, garlic will help solve the problem of infertility. This trace element enhances sperm motility and increases the chances of a successful conception. Even in ancient Greece, the product was used to increase the fertility of men.
For women
For many women, it is important to maintain beauty and youth for many years. Garlic will help in this - it contains substances that stimulate collagen synthesis, accelerate the regeneration of epidermal cells, and strengthen capillaries. That is, the product prevents the formation of new wrinkles and vascular networks on the face.
Due to the high content of B vitamins, garlic normalizes hormonal levels. With the regular use of this vegetable, women are less likely to experience mood swings, menstrual irregularities, hair loss and acne.
How is garlic harmful to the body?
Recall the famous phrase of Paracelsus: “Everything is poison, and everything is medicine. The dose determines both. ” It fully applies to garlic. If you use this product often and in large quantities, then you can cause serious harm to the body.
Consider the negative side of garlic.
- Leaves an unpleasant odor
The effect lasts long only with fresh cloves. For a while, chemical compounds are retained in saliva and sweat, so it smells bad from a person. At the same time, garlic aroma cannot be drowned out even with chewing gum and toothpaste.
- Contains sulfanyl hydroxyl ion
For the first time, the harm of garlic was described in detail in a study by US professor Robert Beck. He noted that in its properties, sulfanyl-hydroxyl ion is similar to dimethyl sulfoxide: it has a destructive effect on the nervous system, can cause headache and lethargy. The substance is able to penetrate the human body through the skin and mucous membranes.
- Irritating to mucous membranes of internal organs
In excess, garlic can harm the stomach, intestines, kidneys, and liver. The volatile and sulfanyl-hydroxyl ion are to blame for this effect.
- Often causes allergies or food intolerances.
The body can perceive allicin as a foreign substance. In this regard, many people have a rash, nausea, indigestion and other side effects when eating garlic.
Contraindications to the use of garlic
Garlic has an extensive list of contraindications. It is necessary to completely exclude a product from the diet in the following cases:
- Gastritis, stomach ulcer. When using fresh cloves, the acidity of the gastric juice greatly increases. In sick people, this often causes pain and cramping.
- Epilepsy. There is a risk of provoking an attack.
- Inflammatory diseases of internal organs, in particular pancreatitis, pyelonephritis, cystitis. Garlic can lead to complications.
- Internal bleeding, hematomas, anemia (anemia), hemorrhoids. The product dilutes the blood, therefore it is dangerous in such conditions.
Garlic is not recommended for pregnant women so as not to harm the fetus. Most pediatricians believe that you can enter a sharp vegetable in the diet of children from 3 years old, but in small quantities.
How much garlic can you eat per day?
A safe amount depends on the age and individual characteristics of the body. It is necessary to limit the consumption of raw vegetables in the presence of diseases of the digestive tract, a tendency to heartburn, as well as for nervous exhaustion and breastfeeding.
Most people can eat up to 2-3 cloves per day. Babies should be given no more than half a clove, and children older than 6 years - 1–1.5.
How to choose and store garlic?
If you intend to buy garlic in a store or grocery market, pay attention to its husk. In a fresh and high-quality vegetable, it is dry, without signs of mold, rot and damage.
Take a head of garlic in your hands. If it seems easy to you, the vegetable may have dried out from the inside, having lost its beneficial properties.
It is better to store uncleaned heads in a glass jar in a dry room at a temperature of 15–20 degrees. For example, on a glazed balcony or in a kitchen cabinet, away from the stove. Under such conditions, the vegetable will lie for 3-4 months and will not deteriorate.
Cleaned cloves should be stored in a refrigerator in a closed container so that their aroma does not soak the chamber and other products. Shelf life is 1 month.
The use of garlic in cooking
Chopped garlic perfectly emphasizes the taste of meat, poultry, salty pastries, pilaf, soups, gives them a pleasant sharp notes. And if you rub it with low-fat sour cream and herbs, you get a useful alternative to mayonnaise - garlic sauce.
Whole cloves can be prepared in many ways:
- grind with oregano and olive oil, roll up;
- marinate in wine or wine vinegar;
- cut into thin slices and dry in the oven.
Then in the winter you will have delicious snacks to strengthen immunity. It is better to use them with whole grain cereals, since garlic improves the absorption of iron and zinc, which are rich in cereals.
Thus, garlic is a rather controversial product. It is very useful for the immune system and heart, has a detrimental effect on pathogenic microorganisms, and protects the body from cancer. And at the same time it contains substances, the excess of which leads to disruption of the nervous system and gastrointestinal tract. Therefore, garlic can only be eaten in moderation, not forgetting contraindications.