Eat 1 clove of garlic every day: A cheap secret that is extremely good for the heart and longevity

(Dan Tri) - Not only a familiar spice in many dishes, garlic has been proven to bring many health benefits such as for cardiovascular diseases, cancer and metabolic syndrome.

You'd be hard-pressed to find a meal that doesn't benefit from a little garlic. From omelets to pasta dishes to marinades, a little garlic can add a wonderful flavor boost.

Not only that, garlic consumption has been shown to have promising health benefits for a number of health conditions, including cardiovascular disease, cancer, and metabolic syndrome. In fact, garlic is so rich in powerful antioxidants that many studies are investigating the effects of taking garlic in supplement form.

Health benefits of garlic

According to TODAY.com , a clove of garlic has 5 calories, 1 gram of carbohydrates, and 0 grams of fat or protein. Garlic also has some vitamins and minerals, but the amount in a clove is very small.

The amount of garlic called for in most recipes is small compared to other ingredients, but the health benefits are numerous. Garlic contains phenolic compounds that have anti-inflammatory properties. Studies show that even small amounts of these plant compounds in the diet can have a positive effect on overall health.

Consuming garlic has many impressive health benefits (Photo illustration: Shutterstock).

There have been many studies conducted on the health benefits of garlic, but it's important to note that most human studies have looked at the effects of eating large doses of garlic in supplement form, rather than eating garlic in food.

A recent review found that garlic supplementation has been shown to reduce cholesterol levels and the risk of atherosclerosis, hypertension, diabetes, hyperlipidemia, heart attack, and stroke. The authors attributed these findings to garlic’s antioxidant properties, which help protect the heart from stress and damage.

Garlic has also been studied for its role in cancer treatment. Dosage and timing of garlic intake vary, but many studies show a link between garlic supplementation and cancer treatment.

For example, a randomized controlled trial concluded that long-term garlic supplementation in patients with stomach cancer was associated with lower mortality.

Additionally, garlic has been studied for its role in metabolic syndrome, a cluster of conditions such as high blood pressure and obesity that increase the risk of type 2 diabetes and cardiovascular disease. All studies in this area have shown that garlic consumption is inversely associated with the development of metabolic syndrome.

One study examined the effects of eating one clove of garlic every day for 30 days in people with type 2 diabetes. Participants experienced a reduction in LDL (bad) cholesterol and triglycerides, as well as an improvement in HDL (good) cholesterol.

In another study, researchers looked at the effects on metabolic syndrome when participants were given raw, crushed garlic. They found that after eating a single meal containing 5 grams (about 1.5 cloves) of garlic, immune and cancer-killing genes increased.

The results over a four-week period were also promising. The amount of garlic consumed varied depending on the weight of the participants, but a 70kg person ate about 6g (or about 2 cloves) per day and the results showed a reduction in blood pressure, LDL cholesterol and blood sugar.

Several studies have shown that adding fresh minced garlic to your daily diet can have health benefits. Plus, it's a delicious way to flavor your food in a healthy way.

Side effects of garlic

Garlic is inexpensive and easy to use, and it provides great flavor and nutrition. However, it can cause digestive problems for people with irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD).

Garlic contains fructans, a type of carbohydrate that can cause unwanted gas and bloating in people with IBS. However, people with IBS can still enjoy some garlic flavor without the unwanted side effects.

According to Monash University (Australia), fructans do not dissolve in oil. Therefore, you can add garlic to the oil while cooking and scoop it out before serving the final dish. The oil will have a garlic flavor without the unpleasant side effects.

Additionally, garlic's active compound—allicin—increases stomach acid and relaxes the esophageal sphincter. These mechanisms cause more reflux in people with GERD.

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