Garlic is the most common companion in our kitchen. As a healing companion, it has been glowing for centuries. We often describe garlic as a spice or seasoning ingredient. Its small amounts add flavor and aroma to our food. We often use it as a home remedy. It helps relieve us from seasonal flu. We trust the white cloves for adding flavor to our meals to giving strength to our body. Ever thought, how does this super spice work? How much benefits can we get from it?
Botanically, garlic is a vegetable. It is classified as a bulb, a short underground stem. In our regular life, a light bulb can bring brightness. Garlic, the natural white bulb, brings the spark to our health. How? Let’s find the answers today.
Hi! We are team My Organic Body & Diet (MyOrganicBD). We are a versatile group of doctors, nutritionists, microbiologists, and health professionals. We passionately work to share insightful information through our writings. With our expertise in organic wellness, our motto is to answer the questions you may have about garlic. We hope these insights can be assets for your well-being.
In this article, we share our wisdom about garlic. We will go through its history. We will learn about nutrients, discover health benefits and find the spark that brightens human wellness.
Let’s turn on the light!
Is Garlic a Superfood?
We often use the term “superfood” in our daily lives. This term creates a strong impression in our minds. Whenever we think about that word, it reminds us of such foods that offer remarkable health benefits.
However, there is no strict medical definition of the term. It is a marketing term to introduce food values to the consumers. Through our years of research, our team assembled three core points that are hard to deny.
- Foods with lots of essential nutrients.
- Foods containing rare nutrients in remarkable amounts.
- Foods that offer numerous health benefits.
We can call these foods superfoods.
Garlic (Allium sativum) is rich in vitamins, minerals, antioxidants, and several bioactive compounds. It has enough proven health benefits. So, we can consider this white vegetable as a superfood.
Is garlic a vegetable, an herb, or a spice?
What is the history of Garlic?
Garlic is basically a short underground stem. Botanically, this vegetable is called a bulb. It has several fleshy scales. These are called cloves.
Over 5000 years ago, it originated in Central Asia. Ancient Egyptians, Babylonians, and Chinese people used it as medicine. Soon, it became popular as a home remedy and flavoring agent in foods. Since the 1990s, the use of garlic in the United States increased significantly.
For centuries, garlic travelled through different cultures and myths. Ancient Egyptians believed that it could give enormous strength. They used to feed it to pyramid builders. This white bulb has different folk stories from different countries.
Nutritional Facts
Check out the nutrients a clove of raw garlic contains. Following is the list of some significant nutrients as per a 2018 study of the USDA (U.S Department of Agriculture).
| Name | Amount |
| Energy | 4.47 kcal |
| Protein | 0.191 g |
| Total lipid (fat) | 0.015 g |
| Carbohydrate, by difference | 0.993 g |
| Fiber, total dietary | 0.063 g |
| Total Sugars | 0.03 g |
| Calcium | 5.43 mg |
| Iron | 0.051 mg |
| Magnesium | 0.75 mg |
| Phosphorus | 4.59 mg |
| Potassium | 12 mg |
| Sodium | 0.52 mg |
| Zinc | 0.035 mg |
| Copper | 0.009 mg |
| Manganese | 0.05 mg |
| Selenium | 0.426 μg |
| Vitamin C, total ascorbic acid | 0.936 mg |
| Thiamin | 0.006 mg |
| Riboflavin | 0.003 mg |
| Niacin | 0.021 mg |
| Pantothenic acid | 0.018 mg |
| Vitamin B-6 | 0.037 mg |
| Folate, total | 0.09 μg |
| Choline, total | 0.696 mg |
| Carotene, beta | 0.15 μg |
| Lutein + zeaxanthin | 0.48 μg |
| Vitamin E | 0.002 mg |
| Vitamin K | 0.051 µg |
Garlic contains a good amount of minerals. Potassium, calcium, phosphorus, zinc, and sulfur are in high amounts. It also has magnesium, manganese, iron, and selenium. Vitamins including A (as antioxidants), C, and B complex are present in a clove.
Potassium
Potassium supports our healthy blood pressure. Maintains fluid balance in the body. For proper muscle and nerve function, we need a proper amount of potassium in our body.
Calcium
Calcium is most important for our bones and teeth. It reduces the risk of osteoporosis and supports muscle contraction. It also plays an important role in nerve signaling.
Phosphorus
Phosphorus maintains our cell structure. It is essential to produce energy (ATP). ATP (Adenosine triphosphate) is considered as the body’s energy currency. Phosphorus also supports our bone and teeth health.
Zinc
Zinc works for repairing our cells. It helps in normal growth. Zinc supports our immune system and aids our wound healing.
Sulfur
We need sulfur for protein and enzyme formation. It plays an important role in the detoxification process. Most importantly, sulfur content supports our liver function.
Magnesium
Our muscles and nerves take support from magnesium to function properly. Magnesium helps in energy production as well. It maintains the heart rhythm.
Manganese
Manganese helps in carbohydrate metabolism. It supports bone formation. Manganese acts as an antioxidant cofactor.
Iron
Iron is a commonly known mineral. It transports oxygen in the blood. Reduces the risk of anemia. Iron is important for our bodies to prevent fatigue and weakness. It supports energy levels. During pregnancy, iron plays a vital role.
Selenium
It is a powerful mineral. Also acts as an antioxidant. It protects our cells from oxidative damage. To support our thyroid and strong immune health, we need selenium in the body.
Vitamin C
Vitamin C boosts the defense power of our immune system. It acts as a strong antioxidant. Also supports collagen formation (making of fibrous proteins). Collagen is important for the body. It strengthens skin, bones, blood vessels, and muscles.
Vitamin B Complex
Garlic contains B Complex vitamins. It includes B1, B2, B3, B5, B6 and vitamin B9. These are beneficial for several purposes. They support normal nerve function, energy production, red blood cell formation, DNA synthesis, cell growth etc. These vitamins are also important for healthy skin, the digestive system, hormones, and cholesterol synthesis.
Vitamin A
It supports our skin and eye health. Maintains immunity and takes care of our vision.
Garlic also grabs our attention for its diverse bioactive, polyphenolic, and antioxidant compounds. Some remarkable compounds are- polyphenol, flavonoids, allicin, etc.
Interesting Insight
Garlic is popular among us for its healing power. It’s power mostly comes from the sulfur compound ‘allicin’. Interestingly, fresh garlic doesn’t contain allicin of its own. It contains alliin, a sulfur-containing compound, and allinase, an enzyme. When we cut or crush garlic cloves, these two compounds come in contact, and the chemical reactions create allicin. It takes almost 10 minutes to turn alliin into allicin.
Antibacterial, antiviral, antioxidant, and heart-protective effects of garlic come from this bioactive allicin.
After cutting or chopping this, we need to leave it for 10 minutes before cooking for allicin formation. This rule is called the 10-minute rule of garlic.
What are the proven health Benefits of Super Vegetable Garlic?
There are numerous health benefits of garlic. However, we do not consume it in large amounts. It is mostly considered as a functional spice. Let’s go through some proven health benefits of this awesome superfood.
Immunity Support
Garlic is reputed for its immunity-boosting abilities. Different studies found significant properties of garlic that can protect us from common diseases. It contains antimicrobial and antiviral properties. These elements fight against pathogens.
Protect From Common Cold
For years, garlic has been used as a home remedy for the common cold. Raw garlic has the potential to reduce seasonal flu, cough, and cold.
Protect From Inflammation
It has anti-inflammatory properties. These components reduce inflammation in the body. Inflammation weakens immunity. Garlic plays a role in stronger immunity.
Cell Function
Antioxidants in garlic reduce cell damage. It maintains cellular function and growth.
Thus, all these combined functions work for a better immunity.
Heart Health
It helps reduce cholesterol levels, lowers and regulates blood pressure. Allicin of garlic stops oxidizing the bad cholesterol (LDL). According to different research papers, garlic lowers blood pressure. It is good for hyperpigmentation. It keeps the heart rhythm at a pace. It is reputed among most people for taking care of the heart.
Supports In Weight Management
It can support in managing our weight. It keeps digestion normal. Garlic hinders the formation of adipose cells, which store fat, as per studies. This white vegetable helps burn more fat and lowers bad cholesterol. 1 clove of raw garlic contains vitamins and minerals responsible for weight management. Trials suggest garlic supplements may slightly reduce waist circumference. But this trials show no consistent effect on body weight or BMI.
Garlic helps maintain hormonal balance. All these help women in reducing PCOS (polycystic ovary syndrome) effects.
Bone Health
Raw garlic can improve calcium absorption, as per research papers. It reduces the osteoporosis risk. Even topical use of garlic oil can be beneficial. Applying garlic oil in cases of soreness and inflammation in joints and muscles can potentially give relief from the pain.
Brain Function
As per different studies, garlic is beneficial for brain function. The antioxidant and anti-inflammatory properties help prevent oxidative damage. It is effective for neurodegenerative diseases like dementia and Alzheimer’s disease.
Protection From Cancer
It has anticarcinogenic properties. The elements of garlic can reduce cell damage. They maintain cell functions. It also helps in detoxification and blood purification. The bioactive compounds prevent cancer cell development. Thus, garlic cloves can protect people from cancer.
This also plays a role in liver and kidney protection. It supports digestive health, skin, and eye health. Garlic is also effective in blood sugar regulation.
However, more research and studies are needed for more specific health advantages.
Precautions & Considerations of Garlic
Normally garlic is safe for most people. 1 to 2 cloves (3 to 6 grams) of garlic are beneficial. But eating garlic in large amounts can cause several issues.
- It can prevent blood clots. It contains antithrombotic properties. It may interfere with blood-thinning medications. Too much garlic may increase the risk of bleeding.
- Excessive eating of garlic can cause bad breath. It contains several sulfur compounds. The reaction of these compounds may cause garlic breath. Because of the sulfur aroma, we often call it “stinking rose”.
- Too much intake may cause digestive issues. It may create gas, bloating, stomach pain, or heartburn.
To get the highest benefits, we need moderation. Always consult with your doctor if you have any prior health issues.
What are the uses of Garlic?
Garlic is versatile. From cooking to medicine, we can use this healthy bulb. It adds aroma and enhances the flavor of savory dishes. You can use its cloves raw or cooked.
Soups, stews, sauces or stir-fries, garlic adds a pungent flavor. Garlic bread or garlic mayonnaise can add a different flavor to your plate! You can add it in salad dressing too. As a spice in regular curry, it is most common. You can also use garlic powder for your dishes. The savory side of your kitchen glows with garlic.
What is the role of Organic Garlic In the Wellness Industry?
Garlic spreads its goodness beyond the kitchen. For centuries, it has been used for food preservation. People believe it can give strength in athletic performances. It is also used as oil.
The wellness industry celebrates this natural bulb as a natural healer. Garlic is one of the main elements in nutraceuticals, functional foods, and supplementary products. Garlic extracts and oil are also popular. They promote cardiovascular and immune health, bone and muscle strength, and other health benefits. Check out Organic Wellness : Natural Superfoods & Supplements for Healthy Conscious Living.
Future of Garlic In Human Civilization
Garlic, the ancient warrior, walked through cultures, rituals, myths, and folklore. It is the symbol of health and remedy. It has been protecting mankind for centuries. With its adaptive quality, it can be a great companion for our future. This natural warrior will help us to stay strong and fight against health issues. Combining ancient wisdom with modern science, we can take a great asset for human civilization.
The Last Clove
Garlic, the natural white bulb, brings light to our health. Today, we discovered the sparks hidden in it. We all want a healthier, disease-free life. Keep garlic as your daily companion. 2 to 3 cloves a day can bring the spark in your wellness journey.
Small habits can make a big difference. Let’s switch to wellness and brighten up our everyday. Please read Superfoods for wellness : An Honest Guide for Beginners.
FAQ
Is Garlic a superfood?
The word superfood is a marketing term. It recommends the foods that contain significant nutrients with health benefits. Garlic is rich in vitamins, minerals, and different bioactive compounds. These elements help boost health. So, garlic is a superfood.
What is the 10-minute garlic rule?
When we chop or crush garlic cloves, it produces allicin. This compound has many health benefits. To maximize its effects, before cooking, keep the garlic for at least 10 minutes. This is called the 10-minute garlic rule.
Can garlic cure colds?
Garlic boosts immunity. This can reduce cold duration.
Is garlic good for the heart?
Yes. Garlic is good for heart health. The compounds in it reduce bad cholesterol and keep the heart rhythm at a pace. Thus, garlic helps to keep the heart healthy.
How much garlic should I eat daily?
1 to 2 cloves per day is generally safe for most people. It is beneficial as well.
Jehrin Islam, MS, is a Nutritionist. A seasoned organic wellness Content writer at MyOrganicBD, a Shape Communications LLC brand. She holds a Master of Science and a Bachelor of Science (Honours) in Food and Nutrition from the University of Dhaka.
She completed her clinical training at BIRDEM Hospital. Worked with healthcare professionals. Jehrin is certified in Therapeutic Diet Chart Making and Diet Counseling. Her work is reviewed by team MyOrganicBD and medical reviewer Dr. Gautam Banik before publication.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
