Healthy effect of garlic confirmed

Garlic with an overrated effect on health?

08/08/2012

Garlic has been valued for centuries as a medicinal plant for its beneficial effects on health. The ingredients of the tubers are considered among others as antimicrobial, anti-inflammatory and antioxidant. Also, the regular consumption of garlic to protect against vascular disease and thus against thrombosis, strokes, heart attacks and other cardiovascular diseases. According to recent media reports, however, the positive effects of garlic may be overestimated.

Not all claims to the positive health effects of garlic are correct, reports „World Online“ referring to the statements of nutritionists of the Association for Independent Health Consultancy (UGB) in Giessen, the Association for Nutrition and Dietetics in Aachen and the German Nutrition Society (DGE). Although numerous health benefits of garlic are clearly scientifically proven, but in particular of the contained vitamin is due to the small amount no special effect expected. For example, several hundred grams of garlic per day would have to be consumed to get the recommended daily allowance of vitamin C..

Garlic: medicinal plant for over 3,000 years
For more than 3,000 years, the health-promoting effect of garlic has been used for healing purposes. The leek plant „was already mentioned in ancient Egyptian writings from the period around 1550 BC as a remedy and is still considered a prophylactic and cure for many diseases“, cited „World Online“ the expert Margret Morlo from the Association for Nutrition and Dietetics in Aachen. The beneficial effect on health is achieved by the ingredients of the tuber, such as the numerous vitamins (vitamins A, B, C), the minerals (for example, potassium and selenium), but also the valuable phytochemicals such as polyphenols or sulfides. In addition, garlic has a high content of adenosine, which is important as a building block for cell metabolism.

Vitamins and minerals in garlic with little effect
However, not all the health-promoting ingredients of garlic are equally important in view of the relatively low amounts consumed, according to Stefan Weigt from the Verband für Unabhängige Gesundheitsberatung in Gießen. As Weigt explains, the concentrations of minerals and vitamins are relatively low and it would take very large amounts of garlic to get to the recommended daily allowance. For example, around 800 grams of garlic would be needed to meet the daily requirement for vitamin C. However, garlic in addition to the minerals and vitamins contains numerous phytochemicals that have a very positive effect on health. „In terms of phytochemicals tubers can trump properly, especially with the sulfides ", so the statement of the UGB experts.

Sulfides have very positive effects on health
The sulfur compounds are not only in garlic but also in onions and leeks ... Their concentration in garlic is particularly high. The can „Sulfides in many ways have a positive effect on health. For example, they have antimicrobial and anti-inflammatory effects“, so the DGE expert Antje Gahl. The sulfides could thus prevent infectious diseases such as colds and help with their treatment. Scientifically proven is the positive effect for colds, among other things by investigations of the University of Arizona (USA). Also, studies at the University of Sheffield (UK) have shown that garlic counteracts the development of periodontal disease and other oral mucosal disorders. Due to the antimicrobial sulfides, the growth of the pathogens is inhibited.

Reduction of blood lipid levels by eating garlic
In addition, there is a positive effect of garlic on blood lipid levels. Several studies have clearly shown that the ingredients of the leeks reduce blood lipid levels and therefore prevent blood disorders such as arteriosclerosis. The cholesterol levels can be significantly reduced by the regular consumption of garlic, also confirmed Margret Morlo of the Association for Nutrition and Dietetics. It was proven that the sulfides in garlic „reduce blood cholesterol and triglyceride levels - blood lipid levels“, so the expert. Among other things, this was noted by a working group at the National Cardiological Research Center in Moscow, who observed a 7.6 percent reduction in total cholesterol after twelve weeks of garlic therapy in a test group of 42 volunteers.

Garlic protects against heart attacks, strokes and thrombosis
Stefan Weigt of the UGB said that regular consumption of garlic by lowering blood lipid levels may protect against arteriosclerosis. This vascular disease is caused by deposits of blood lipids and lime on the vessel walls. The elasticity of the blood vessels suffers and there are increasing constrictions that impede or even completely block the flow of blood. The result of arterial degeneration may be thrombosis, cardiac pain due to angina, strokes, a heart attack or sudden cardiac death. Regular consumption of garlic therefore also reduces the risk of corresponding cardiovascular diseases, explained the UGB expert. Although an immediate protective effect of garlic against the diseases mentioned is not clearly scientifically proven, but the reduction in blood lipid levels have a not-to-show positive effect on the cardiovascular system. This is probably also one of the reasons that people from Mediterranean countries, where garlic is traditionally eaten, are statistically less likely to suffer from cardiovascular disease „World Online“.

Garlic for the prevention of cancer?
In addition to the health-promoting effects of garlic already described, its antioxidant effect can also be positively assessed. Current studies provide evidence that garlic can have a preventive or even alleviating effect on colon cancer. The garlic is said to be not without reason, „Thanks to its antioxidant secondary phytochemicals, it can inhibit cell damage and the development of tumor cells“, said the expert of the German Nutrition Society, Antje Gahl. Although there is still the final proof, but „the analysis of a number of animal studies and statistical surveys suggests that garlic lowers the risk of cancer.“ For gastric and colorectal cancer, this is considered as proven, so Gahl. The antioxidants in garlic have the ability to neutralize free radicals, which can be considered cell-damaging and contribute to the degeneration of cells.

Regular garlic consumption especially important
In order to achieve a positive health effect of the garlic consumption, according to the experts it is especially important to consume garlic regularly. „Best daily - with a median dose of around four grams is recommended“, stressed Margret Morlo. It should also be taken into account that the health-promoting sulfur compounds and other phytonutrients are activated only when breaking the teeth, added Stefan Weigt. Pressing, cutting or crushing are equally well suited here. It should also be remembered that garlic in the raw state contains the most health-promoting substances. The longer the garlic is heated, the more it loses its positive effect on health. If you can not tolerate raw garlic, you should sweat it briefly to preserve as many of its active ingredients as possible.

In natural medicine garlic is also used to treat worms, intestinal fungus and dysbiosis (balance disorder) of the intestinal flora, the application is usually in the form of an enema of three crushed garlic cloves boiled up in one liter of water. The liquid is cooled to hand temperature and introduced using an irrigator available from the pharmacy.

Garlic smell only drawback
Despite the versatile health-promoting effect of the regular consumption of garlic, this also has a disadvantage, which affects especially the fellow human beings. The smell released by pores and breath is often perceived by the environment as unpleasant and disturbing. A tip here is a short boil with whole milk, which is supposed to have a naturally odor-damping effect. Furthermore, the preparation with spinach or garlic soup with peas or lentils, as largely odorless. However, the exhalations can usually not be completely avoided, so that in the interests of health, the fellow human beings have to live with the garlic odor in case of doubt. (Fp)

Read about:
Garlic: all-rounder from naturopathy
Naturopathy: Spices lower blood lipid levels

Picture 1: Petra Bork
Picture 2: Joujou