[권순일의 헬스리서치]
Garlic is by far the number one ingredient that goes into almost every Korean food. This can be seen in the garlic consumption of Koreans. According to statistics, Korea consumes 7 kg of garlic per capita per year, which is 10 times closer than the world average of 0.8 kg.
Koreans who consume garlic abundantly enjoy many health benefits without knowing it. Studies are gradually revealing that garlic has various health effects, including boosting immunity.
Hippocrates, a Greek physician called ‘Father of Medicine’, left a famous saying ‘Food is medicine, and medicine is food’. Hippocrates is known to have prescribed garlic to treat various medical conditions. And modern science is uncovering the beneficial health effects of garlic.
Garlic also has some side effects. First of all, you can smell your breath. And some people are allergic to garlic, and if they have a blood clotting disorder or are taking blood thinners, they should check with their doctor before increasing their garlic intake.
But don’t be afraid to eat garlic just because it gives off bad breath. Because it has so many health benefits. The health effects of garlic that have been revealed through scientific studies so far include the following.
◇Has a compound with strong pharmacological effects
Garlic is a plant of the genus Allium, like green onions and onions, and is cultivated in many countries. Although now primarily used as a spice, garlic’s primary use throughout ancient history was for its health and medicinal properties. There are documented uses of garlic in major civilizations such as Egypt, Babylon, Greece, Rome and China.
Scientists have discovered that most of garlic’s health benefits are caused by sulfur compounds that form when garlic is chopped, crushed, or chewed. Perhaps the best-known compound is allicin. However, allicin is an unstable compound that only exists for a short while following fresh garlic is sliced or crushed.
Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and eth-allylcristeine. The sulfur component of garlic is absorbed from the digestive tract and enters the body. It then travels throughout the body, exerting powerful biological effects.
◇ Rich in various nutrients
Garlic is low in calories but rich in various nutrients. 3g raw garlic contains only 4.5 calories, but contains 0.2g protein, 1g carbohydrate, 2% magnesium, 2% vitamin B6, 1% vitamin C, 1% selenium and 0.06g fiber. or become In addition, it contains trace amounts of other nutrients.
◇Prevents various diseases including colds
Garlic supplements are known to boost the function of the immune system. A large 12-week study found that taking garlic supplements daily might reduce the number of colds by 63% compared to a placebo.
The duration of cold symptoms was 1.5 days in the garlic group and 5 days in the placebo group, a 70% decrease in the garlic group. In another study, taking garlic extract in high doses (2.56 g daily) was found to reduce the number of cold or flu illnesses by 61%. People who get cold often need to add garlic to their diet.
◇ Lowers blood pressure
Cardiovascular diseases, such as heart attack and stroke, increase the risk of death more than any other disease. High blood pressure, or hypertension, is one of the most important factors that cause cardiovascular disease. Studies have shown that garlic supplementation has a positive effect on lowering blood pressure in people with hypertension.
In one study, 600 to 1500 mg of aged garlic extract was found to be as effective as the antihypertensive drug atenolol in lowering blood pressure for 24 weeks. Garlic supplements require fairly high doses to achieve the desired effect. The amount needed was equivalent to 4 cloves of garlic per day.
◇Improve cholesterol levels and lower the risk of heart disease
Garlic can lower total cholesterol and low-density lipoprotein (LDL), also called bad cholesterol. In people with high cholesterol, regular intake of garlic supplements can reduce total cholesterol and LDL by regarding 10-15%.
In particular, garlic does not work on good cholesterol (HDL), but only lowers bad cholesterol (LDL). Triglycerides are known to be another risk factor for heart disease, but garlic does not significantly affect triglyceride levels.
◇There are antioxidants that help prevent dementia
Oxidative damage by reactive oxygen species plays a role in the aging process. Garlic contains antioxidants that support the body’s protective mechanisms once morest oxidative damage.
High-dose garlic supplementation has been shown to significantly reduce oxidative stress in people with high blood pressure, as well as increase antioxidant enzymes in the body. Its antioxidant properties as well as its combined effect of reducing cholesterol and blood pressure may reduce the risk of common brain diseases such as Alzheimer’s disease and dementia.
◇I help longevity
Garlic’s potential effects on longevity are basically impossible to prove in humans. However, given its beneficial effects on important risk factors such as blood pressure, it makes sense that garlic can help you live longer.
The fact that garlic can fight infectious diseases is also an important factor. This is because infectious diseases are a common cause of death, especially among the elderly and those with compromised immune systems.
◇Improve athletic performance
Garlic has been one of the substances that enhances performance since early antiquity. Garlic was traditionally used in ancient cultures to reduce fatigue and improve workers’ performance.
Most notably, it was given to athletes competing in the Olympics in ancient Greece. In one small study, heart disease patients who ate garlic oil for 6 weeks experienced a 12% reduction in peak heart rate (heart rate) and improved exercise capacity. Other studies have shown that exercise-induced fatigue can be reduced with garlic.
◇Helps detoxify heavy metals in the body
High doses of sulfur compounds in garlic have the effect of protecting once morest organ damage caused by heavy metal toxicity. A 4-week study of employees at a car battery factory (an environment with excessive lead exposure) found that garlic reduced blood lead levels by 19%.
It also reduced many clinical signs of toxicity, including headache and blood pressure. Even when garlic was consumed three times daily, it outperformed the D-penicillamine drug in reducing symptoms.
◇Improve bone health
The effects of garlic on bone loss have not been studied in humans. However, studies in rats have shown that garlic can minimize bone loss by increasing estrogen in female rats.
One study in postmenopausal women found that taking dried garlic extract (equivalent to 2 grams of raw garlic) daily significantly reduced markers of estrogen deficiency. This suggests that garlic supplementation may have beneficial effects on bone health in women. Foods like garlic and onions may also have a beneficial effect on osteoarthritis.
