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BENEFITS OF GARLIC

“Let food be thy medicine, and medicine be thy food.”

Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.

He actually used to prescribe garlic to treat a variety of medical conditions.

Well… modern science has recently confirmed many of these beneficial health effects.

Here are 11 health benefits of garlic that are supported by human research studies.

1. Garlic Contains a Compound Called Allicin, Which Has Potent Medicinal Properties

Garlic is a plant in the  onion family.

It is closely related to onions, shallots and leeks.

It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties.

Its use was well documented by all the major civilizations… including the Egyptians, Babylonians, Greeks, Romans and the Chinese (2).

This is what garlic looks like:

The entire “head” is called a garlic bulb, while each segment is called a clove. There are about 10-20 cloves in a single bulb, give or take.

We now know that most of the health effects are caused by one of the sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

This compound is known as Allicin, and is also responsible for the distinct garlic smell.

Bottom Line: Garlic is a plant in the onion family, grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits.

2. Garlic Is Highly Nutritious, But Has Very Few Calories

Calorie for calorie, garlic is incredibly nutritious.

A 1 ounce (28 grams) serving of garlic contains (3):

• Manganese: 23% of the RDA.
• Vitamin B6: 17% of the RDA.
• Vitamin C: 15% of the RDA.
• Selenium: 6% of the RDA.
• Fiber: 1 gram.
• Decent  amounts of Calcium, copper, potassium, phosphorus, Iron and vitamin B1.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need.

This is coming with 42 calories, with 1.8 grams of protein and 9 grams of carbs.

Bottom Line: Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients.

3. Garlic Can Combat Sickness, Including the Common Cold

Garlic supplementation is known to boost the function of the immune system.

One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo .

The average length of cold symptoms was also reduced by 70%, from 5 days in placebo to just 1.5 days in the garlic group.

Another study found that a high dose of garlic extract (2.56 grams per day) can reduce the number of days sick with cold or flu by 61% .

If you often get colds, then  adding garlic to your food could be incredibly helpful.

Bottom Line: Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.

4. The Active Compounds in Garlic Can Reduce Blood Pressure

Cardiovascular diseases like heart attacks and strokes are the world’s biggest killers.

High blood pressure,  is one of the most important drivers of these diseases.

Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure .

In one study, aged garlic extract at doses of 600-1,500 mg was just as effective as the drug Atenolol at reducing blood pressure over a 24 week period .

Supplement doses must be fairly high to have these desired effects. The amount of allicin needed is equivalent to about four cloves of garlic per day.

Bottom Line: High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension). In some instances, supplementation can be as effective as regular medications.

5. Garlic Improves Cholesterol Levels, Which May Lower The Risk of Heart Disease

Garlic can lower Total and  LDL  cholesterol.

For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15% .

Looking at LDL (the “bad”) and HDL (the “good”) cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL .

Garlic does not appear to lower triglyceride levels, another known risk factor for heart disease .

Bottom Line: Garlic supplementation seems to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

6. Garlic Contains Antioxidants That May Help Prevent Alzheimer’s Disease and Dementia

Oxidative damage from free radicals contributes to the aging process.

Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage  .

High doses of garlic supplements have been shown to increase antioxidant enzymes in humans , as well as significantly reduce oxidative stress in those with high blood pressure .

The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may help prevent common brain diseases like Alzheimer’s disease and dementia .

Bottom Line: Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer’s disease and dementia.

7. Garlic May Help You Live Longer

Effects on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

Bottom Line: Garlic has known beneficial effects on common causes of chronic disease, so it makes perfect sense that it could help you live longer.

8. Athletic Performance Can be Improved With Garlic Supplementation

Garlic was one of the earliest “performance enhancing” substances.

It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of labourers.

Most notably, it was administered to Olympic athletes in ancient Greece .

Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.

Subjects with heart disease that took garlic oil for 6 weeks had a reduction in peak heart rate of 12% and improved their exercise capacity .

However, a study on nine competitive cyclists found no performance benefits .

Other studies suggest that exercise-induced fatigue may be reduced with garlic .

Bottom Line: Garlic can improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.

9. Eating Garlic Can Help Detoxify Heavy Metals in the Body

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure .

Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.

Bottom Line: Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.

10. Garlic May Improve Bone Health

No human trials have measured the effects of garlic on bone loss.

However, rodent studies have shown that it can minimise bone loss by increasing estrogen in females .

One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency .

This suggests that this garlic may have beneficial effects on bone health in women.

Foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis .

Bottom Line: Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

11. Garlic Is Easy to Include In Your Diet and Tastes Absolutely Delicious

The last one is not a health benefit, but still important.

It is the fact that it is very easy (and delicious) to include garlic in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

The minimum effective dose for therapeutic effects is one clove eaten with meals, two or three times a day.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood thinning medications, then talk to your doctor before increasing your garlic consumption.

The active compound allicin only forms when garlic is crushed or cleaved when it is raw. If you cook it before crushing it, then it won’t have the same health effects.

Therefore, the best way to consume garlic is raw, or to crush and cut it and leave it out for a while before you add it to your recipes.

My favorite way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix with olive oil  and a bit of salt. This a healthy and super satisfying dressing.

12. Anything Else?

For thousands of years, garlic was believed to have medicinal properties. We now have the science to confirm it.

15 NUTRITIOUS FACTS OF SWEET POTATO

1. Diabetic Food: Naturally sweet, these fibrous roots have long been considered a suitable diabetics food as their natural sugars are slowly released into the bloodstream, ensuring a balanced and regular source of energy, regulating blood sugar, and helping stabilize and lower insulin resistance.

2. Healthy Digestion: Sweet potatoes are abundant in dietary

 fiber, that helps promote a healthy digestive tract, 

increases the bulk of the stool, eases toxic waste expulsion

 relieving constipation and also helps prevent colon cancer.

3. Fights Emphysema: Studies have shown that people who

 smoke or are exposed to cigarette smoke fall victim to a 

deficiency in Vitamin A. Sweet Potatoes contain carotenoids-

beta carotene which the body converts to Vitamin A, vital for 

the health of the respiratory system.

4. Immune System: Sweet potatoes are a potent source of 

Vitamin D, a vitamin and hormone critical to our energy 

levels, moods, and body’s potential to build healthy bones,

 heart, nerves, skin, and teeth, and supporting the functions

 of the thyroid gland.

5. Cardio Care: Vital potassium content in sweet potatoes 

negates the sodium impact and helps maintain optimal fluid 

and electrolyte balance in the body cells, necessary for 

healthy blood pressure and overall heart function. Also 

Vitamin B6 helps reduce the chemical homocysteine, linked

with degenerative diseases, including heart attacks and 

stroke.

6. Muscle and Tissue Health: Potassium is one of the most 

important electrolytes that help regulate heartbeat and

 nerve signals, provide instant energy, relaxes muscle 

contractions, reduces swelling and cramps, and protects 

and controls the activity of the kidneys. A integral part of an 

athlete’s diet.

7. Anti-Oxidant: Sweet potatoes are high in carotenoids like 

beta carotene making it suitable in combating inflammatory 

problems like asthma, arthritis, gout, etc., ward off cancers 

of the lung, breast, etc. and protect against the effects of 

aging.

8. Fetal Development: Sweet potatoes are a rich source of 

folate necessary for healthy fetal cell and tissue 

development and to prevent congenital abnormalities like 

spina bifida (malformed vertebra) and neural tube defects.

9. Anti Stress: Sweet potatoes replenish our potassium 

stores, depleted by stress attacks, helping normalize the 

heartbeat, increase oxygen flow to the brain and regulate the

 body’s water balance. Sweet potato contains the relaxation 

and anti-stress mineral magnesium, necessary for healthy 

artery, blood, bone, heart, muscle, and nerve function.

10. Vitamin C SuperStore: Sweet Potatoes are abundant in 

Vitamin C, that not only wards off common cold and flu 

viruses, but is crucial in bone and tooth formation, digestion, 

blood cell formation, wound healing, shielding against 

cancer causing toxins, collagen production- key to skin’s 

elasticity, and is essential to helping us cope with stress.

11. Fights Anemia: Sweet potatoes are rich sources of the

 wonder mineral iron that not only provides adequate energy,

 but also plays an important role in red and white blood cell 

production, improves stress resistance, proper immune 

functioning, metabolizing of protein, and preventing 

debilitating anemia.

12. For Youthful Skin: Water left after boiling sweet

potatoes works as a wonder toner for the skin that helps 

absorb impurities, deep cleansing your pores and soothi

ng irritated skin. Vitamin C helps produce collagen 

necessary for healthy skin tone and elasticity. Vitamin E 

improves complexion, providing flawless skin. Anthocyanin 

helps reduce pigmentation and has anti-inflammatory 

properties that will help in getting rid of dark circles,wrinkles 

and puffiness of eyes.

13. Treats Premenstrual Symptoms: Manganese along with

 iron, present in sweet potatoes, helps in promoting healthy 

metabolism, maintaining healthy blood sugar balance, and 

treating severe premenstrual symptoms.

14. Hair Care: The presence of vitamin A or beta-carotene in 

sweet potato makes it an ideal food for hair growth, 

preventing hair problems like dull, damaged, lifeless hair 

and dandruff.

15. Vitamin/Mineral Store: Sweet potato provides a good 

amount of vital minerals such as iron, calcium, magnesium,

 manganese, and potassium that are essential for enzyme, 

protein, and carbohydrate metabolism. This starchy root 

vegetable is a rich source of flavonoids, anti-oxidants and 

dietary fiber that are essential for your overall health.

100 BENEFITS OF MEDITATION

Physiological benefits:

1. It lowers oxygen consumption.
2. It decreases respiratory rate .
3. It increases blood flow and slows the heart rate.
4. Increases exercise tolerance.
5. Leads to a deeper level of physical relaxation.
6. Good for people with high blood pressure .
7. Reduces anxiety attacks by lowering the levels of blood lactate.
8. Decreases muscle tension
9. Helps in chronic diseases like allergies, arthritis etc.
10. Reduces Pre-menstrual Syndrome symptoms.
11. Helps in post-operative healing.
12. Enhances the immune system.
13. Reduces activity of viruses and emotional distress
14. Enhances energy, strength and vigour.
15. Helps with weight loss
16. Reduction of free radicals , less tissue damage
17. Higher skin resistance
18. Drop in cholesterol levels , lowers risk of cardiovascular disease.
19. Improved flow of air to the lungs resulting in easier breathing.
20. Decreases the aging process.
21. Higher levels of DHEAS ( Dehydroepiandrosterone )
22. Prevented, slowed or controlled pain of chronic diseases
23. Makes you sweat less
24. Cure headaches & migraines
25. Greater Orderliness of Brain Functioning
26. Reduced Need for Medical Care
27. Less energy wasted
28. More inclined to sports, activities
29. Significant relief from asthma
30. Improved performance in athletic events
31. Normalizes to your ideal weight
32. Harmonizes our endocrine system
33. Relaxes our nervous system
34. Produce lasting beneficial changes in brain electrical activity
35. Helps cure infertility (the stresses of infertility can interfere with the release of hormones that regulate ovulation).

Psychological benefits:
36. Builds self-confidence.
37. Increases serotonin level, influences mood and behaviour.
38. Resolve phobias & fears
39. Helps control own thoughts
40. Helps with focus & concentration
41. Increase creativity
42. Increased brain wave coherence.
43. Improved learning ability and memory.
44. Increased feelings of vitality and rejuvenation.
45. Increased emotional stability.
46. improved relationships
47. Mind ages at slower rate
48. Easier to remove bad habits
49. Develops intuition
50. Increased Productivity
51. Improved relations at home & at work
52. Able to see the larger picture in a given situation
53. Helps ignore petty issues
54. Increased ability to solve complex problems
55. Purifies your character
56. Develop will power
57. Greater communication between the two brain hemispheres
58. Respond more quickly and more effectively to a stressful event.
59. increases ones perceptual ability and motor performance
60. Higher intelligence growth rate
61. Increased job satisfaction
62. Increase in the capacity for intimate contact with loved ones
63. Decrease in potential mental illness
64. Better, more sociable behaviour
65. Less aggressiveness
66. Helps in quitting smoking , alcohol addiction
67. Reduces need and dependency on drugs, pills & pharmaceuticals
68. Need less sleep to recover from sleep deprivation
69. Require less time to fall asleep, helps cure insomnia
70. Increases sense of responsibility
71. Reduces road rage
72. Decrease in restless thinking
73. Decreased tendency to worry
74. Increases listening skills and empathy
75. Helps make more accurate judgments
76. Greater tolerance
77. Gives composure to act in considered & constructive ways
78. Grows a stable, more balanced personality
79. Develops emotional maturity

Spiritual benefits:
80. Helps keep things in perspective
81. Provides peace of mind, happiness
82. Helps you discover your purpose in life
83. Increased self-actualization.
84. Increased compassion
85. Growing wisdom
86. Deeper understanding of yourself and others
87. Brings body, mind, and spirit in harmony
88. Deeper Level of spiritual relaxation
89. Increased acceptance of one self
90. Helps learn forgiveness
91. Changes attitude toward life
92. Creates a deeper relationship with your God
93. Increases the synchronicity in your life
94. Greater inner-directedness
95. Helps living in the present moment
96. Creates a widening, deepening capacity for love
97. Discovery of the power and consciousness beyond the ego
98. Experience an inner sense of Assurance or Knowingness
99. Experience a sense of Oneness
100. Leads to enlightenment

  Even if you are going to get just a dozen of the listed benefits,it is worth a try...