Learn more about the ins and outs of this popular spice, and see how it could fit into your own diet and lifestyle.
What Is Garlic, and Where Does It Come From?
Garlic (Allium sativum) is an age-old spice that’s made from a bulbous plant. But before it became the cooking staple it’s known as today, garlic had a rich history of cultivation, medicinal benefits, and consumption. It’s thought that garlic originated in India and Egypt around 5,000 years ago, and some historical documents suggest it was used in China about 4,000 years ago. The species of garlic found in this region are often referred to as “wild garlic” because of their indigenous nature. (1) Garlic was also mentioned in Biblical texts, as well as ancient Greek materials. (2) Historically, garlic was used primarily for its medicinal components. In ancient civilizations, people used it in hopes of increasing their strength. Indeed, some historical documents note that ancient Greeks used garlic as a performance-enhancing boost for the Olympics. (2) What’s particularly interesting about garlic is that it was concurrently used by different civilizations and cultures for similar benefits, all without contact between these cultures. (2) Still, the garlic grown in the United States isn’t like the “wild garlic” found in Asia and the Middle East. It most closely resembles the varieties first harvested in Europe nearly 1,000 years ago. (1) But garlic was also found to grow in the wild by indigenous civilizations in North America, where it was used in teas for medicinal purposes. (2) Garlic was introduced to Great Britain in 1548, (3) and the bulbs became popular in American culture by the late 19th century. (2) Today, an estimated 10 million tons of garlic are produced worldwide. (1) While used as a food-flavoring agent, garlic is still considered as a “natural antibiotic” by many cultures. (3) In the 21st century, garlic continues to be a common seasoning in foods and packaged goods, but its potential medicinal properties are also gaining more appreciation in Western cultures. Nutritionally speaking, garlic is most useful as a spice or as a way to bring out the flavors of other healthy foods, like vegetables. The following nutrition facts for garlic from the USDA are based on a serving estimate of 1 teaspoon (tsp): (4)
Calories: 4Protein: 0.18 grams (g)Fat: 0.01 gCarbohydrates: 0.93 gFiber: 0.06 gNatural sugars: 0.03 gCalcium: 5 milligrams (mg)Iron: 0.05 mg (0.03 percent daily value, or DV)Magnesium: 0.7 mgPotassium: 11 mgVitamin C: 0.9 mg (1 percent DV)
Garlic is also thought to be a source of amino acids (the building blocks of proteins) and enzymes, which can help your body build muscles and protect your gut health, respectively. (3)
Appetite stimulantBlood pressure regulatorColicConstipationCoughDepressionDiarrheaFeverInfectionsIntestinal parasitesMenstrual symptom reliefMuscle pain reliefRheumatismSeasicknessSkin diseasesStrength-buildingWounds
Today, research supports some of these medicinal benefits, but most studies remain inconclusive overall. Research primarily supports garlic’s potential antibacterial benefits, as well as its ability to help control cholesterol-causing lipids in the blood. Garlic also has antioxidants, which may help prevent free radicals that contribute to chronic illnesses, such as heart disease and cancer. (3) Some of the most promising research on garlic’s health benefits pertains to cholesterol and high blood pressure. (5) But the research on these effects is limited. The National Center for Complementary and Integrative Health describes conflicting studies on the effects of garlic supplements on cholesterol. In some small studies, garlic supplements were shown to lower blood cholesterol within three months. In other studies, though, garlic had no effects on cholesterol whatsoever. (6,7) While garlic may provide antioxidants that are shown to potentially help ward off certain types of cancer over time, such benefits are tied to eating garlic — garlic supplements don’t have the same effects. (5) Some of the most widely studied cancer effects from garlic include cancers of the colon, stomach, breast, esophagus, and pancreas. Nevertheless, a meta-analysis from 2015 suggested that more research is needed to determine whether garlic and similar veggies, such as onions and leeks, can play a role in preventing cancer. Scientists also don’t know how much garlic people need to consume to see benefits. (8) Another potential benefit of chewing on garlic is boosting heart health. This is compared with swallowing garlic or extracts that have not been chewed. (9) One study found that garlic may help reduce body weight and fat accumulation in obese mice on a high-fat diet. (10) And another study, which involved rats with hypertension, high cholesterol, and high insulin levels that were being fed a diet with high fructose corn syrup, suggested that commercial garlic products helped promote weight loss. (11) But a study of adults with obesity showed those who took a supplement that contained garlic, caffeine, ginger, and other herbs observed modest weight loss of 4.2 pounds, while those who took a placebo lost 0.9 pounds on average after eight weeks. It’s not clear whether the weight loss was attributed to any single ingredient, a combination of ingredients, or only lifestyle habits. (12) Instead of relying on garlic as a weight loss tool, it’s best to follow tried-and-true weight loss methods that include a healthy diet and an active lifestyle. The American Heart Association recommends between 30 and 60 minutes of moderate-intensity exercise per day if you’re looking to lose weight. (13) If you’d like to take garlic supplements, be sure to speak with your doctor first. After you get the all-clear, you can find them in the form of capsules and soft-gels. Garlic is also available as an essential oil that can be diluted with carrier oil and applied to your skin. (5,8) To help avoid making a mess, you can opt for already-minced garlic. You can use a teaspoon at a time to add to your favorite recipes, and then you’ll need to store the jar in the refrigerator to keep the product fresh. You may even find pre-minced garlic in the frozen foods section in the form of individual cubes. Garlic powder is another option that offers more of a spicy flavor. Signs of an allergic reaction to garlic may include hives, facial swelling, and breathing difficulties. A nonallergy food sensitivity to garlic may cause gas, bloating, and other gastrointestinal discomfort. (17) Also, eating garlic or taking garlic supplements can cause the following side effects in some people: (5)
HeartburnBad breathBurning sensations in your mouth and throatUpset stomachBody odorDiarrheaNausea or vomitingUlcers
Chewing or eating raw garlic may increase such effects, as well as having garlic on an empty stomach. (8) Eating garlic in moderation is unlikely to interfere with medication, but taking garlic supplements may. Garlic supplements may interfere with HIV drugs and anticoagulants because of an increased risk of bleeding. (5) Bleeding risks can also occur if you’re undergoing surgery. (8) Take care when using garlic essential oils on your skin. These can cause eczema, burns, and irritation if used incorrectly. Also, do not ingest essential oils. (8)
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