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Health BenefitsWhole books have been written about garlic, an herb affectionately called "the stinking rose" in light of its numerous therapeutic benefits. A member of the lily or Allium family, which also includes onions, garlic is rich in a variety of powerful sulfur-containing compounds including thiosulfinates (of which the best known compound is allicin), sulfoxides (among which the best known compound is alliin), and dithiins (in which the most researched compound is ajoene). While these compounds are responsible for garlic's characteristically pungent odor, they are also the source of many of its health-promoting effects. In addition, garlic is an excellent source of manganese, a very good source of vitamin B6 and vitamin C and a good source of selenium. Cardiovascular BenefitsNumerous studies have demonstrated that regular consumption of garlic lowers blood pressure, and decreases platelet aggregation, serum triglycerides and LDL-cholesterol (the potentially dangerous form) levels while increasing serum HDL-cholesterol (the protective form) and fibrinolysis (the process through which the body breaks up blood clots), and stimulating the production of nitric oxide in the lining of blood vessel walls, which helps them to relax. As a result of these beneficial actions, garlic helps prevent atherosclerosis and diabetic heart disease, and reduces the risk of heart attack or stroke.A study published in the November 2004 issue of Preventive Medicine shows that garlic also inhibits coronary artery calcification, a process that serves as a marker for plaque formation since the body lays down calcium in areas that have been damaged. In this year-long study, patients given aged garlic extract daily showed an average increase in their calcium score of 7.5%, while those in the placebo group had an average increase in calcium score of 22.2%. One reason for garlic's beneficial effects may be its ability to lessen the amount of free radicals present in the bloodstream. According to a study published in the September 2004 issue of Life Sciences, a daily dose of 1 ml/kg body weight of garlic extract for six months resulted in a significant reduction in oxidant (free radical) stress in the blood of patients with atherosclerosis. Since atherosclerotic plaques develop when cholesterol circulating in the bloodstream is damaged or oxidized, garlic's ability to prevent these oxidation reactions may explain some of its beneficial effects in atherosclerotic cardiovascular diseases. A German study published in November 2004 indicates that garlic also greatly reduces plaque deposition and size by preventing the formation of the initial complex that develops into an atherosclerotic plaque. Called "nanoplaque," it is formed when calcium binds to proteoheparan sulfate and then to LDL cholesterol. Garlic prevents the binding of calcium to proteoheparan sulfate, thus decisively inhibiting plaque generation. Garlic's numerous beneficial cardiovascular effects are due to not only its sulfur compounds, but its vitamin C, vitamin B6, selenium and manganese: Garlic is a very good source of vitamin C, the body's primary antioxidant defender in all aqueous (water-solouble) areas, such as the bloodstream, where it protects LDL cholesterol from oxidation. Since it is the oxidized form of LDL cholesterol that initiates damage to blood vessel walls, reducing levels of oxidizing free radicals in the bloodstream can have a profound effect on preventing cardiovascular disease. Garlic's vitamin B6 helps prevent heart disease via another mechanism: lowering levels of homocysteine. An intermediate product of an important cellular biochemical process called the methylation cycle, homocysteine can directly damage blood vessel walls. The selenium in garlic not only helps prevent heart disease, but also provides protection against cancer and heavy metal toxicity. A cofactor of glutathione peroxidase (one of the body's most important internally produced antioxidants), selenium also works with vitmain E in a number of vital antioxidant systems. Since vitamin E is one of the body's top defenders in all fat-soluble areas, while vitamin C protects the water-soluble areas, garlic, which contains both nutrients, does a good job of covering all the bases. Garlic is rich not only in selenium, but also in another trace mineral, manganese, which also functions as a cofactor in a number of other important antioxidant defense enzymes, for example, superoxide dismutase. Studies have found that in adults deficient in manganese, the level of HDL (the "good form" of cholesterol) is decreased. Anti-Inflammatory, Anti-Bacterial and Anti-Viral ActivityGarlic, like onions, contains compounds that inhibit lipoxygenase
and cyclooxygenase,
(the enzymes that generate inflammatory prostaglandins and
thromboxanes), thus markedly reducing inflammation. These
anti-inflammatory compounds along with the vitamin C in garlic,
especially fresh garlic, make it useful for helping to protect against
severe attacks in some cases of asthma and may also help reduce the
pain and inflammation of osteoarthritis
and rheumatoid arthritis.
In addition, allicin,
one of the sulfur-compounds responsible for garlic's characteristic
odor, is a powerful antibacterial and antiviral agent that joins forces
with vitamin C to help kill harmful microbes. Allicin has been shown to
be effective not only against common infections like colds, flu,
stomach viruses, and Candida yeast, but also against powerful
pathogenic microbes including tuberculosis and botulism. NF kappa-B is itself activated as part of the immune system’s
inflammatory response to invading organisms and damaged tissue. So,
anything that sets off an inflammatory response –e.g. allergenic foods,
a cold or other infection, physical trauma, excessive exercise,
excessive consumption of foods containing high levels of omega 6 fatty
acids (e.g., meat, corn or safflower oil) – can trigger a surge in NF
kappa-B, which in turn not only promotes inflammation but sets up ideal
conditions for viruses, including HIV, to replicate.
In the blood samples tested in these just published German studies,
unfertilized garlic caused a 25% drop in NF kappa-B activity, while
sulfur-fertilized garlic lowered NF kappa-B activity by a very robust
41%! Results of two recently published studies suggest that garlic
is a
potent antibiotic, even against strains that have become resistant to
many drugs. One study conducted at the University of California Irvine
Medical Center and published in the December 2003 issue of Nutrition
showed that garlic juice, even when diluted up to 1:128 of the original
juice, demonstrates significant antibacterial activity against a
spectrum of pathogens including antibiotic-resistant strains such as
methicillin- and ciprofloxacin-resistant staphylococci,
vancomycin-resistant enterococci, and ciprofloxacin-resistant Pseudomonas
aeruginosa.
A second study found that garlic was able to inhibit
methicillin-resistant Staphylococcus aureus
(MSRA) from human patients that was injected into mice.(MSRA is one of
the antibiotic resistant bacteria whose incidence has risen
dramatically in recent years in hospitals.) Sixteen hours after the
mice were infected, garlic extract, diallyl sulphide or diallyl
disulphide (two of the active compounds found in garlic), was given
orally. Twenty-four hours after they were infected, the mice were
sacrificed and examined. Both garlic extract and its compounds were
found to have exerted a number of protective actions against MSRA that
significantly decreased the infection while also providing antioxidant
protection in the blood, liver, kidney and spleen. Cancer ProtectionThe organosulfur compound found in garlic called ajoene may also be useful in the treatment of skin cancer. In a study published in the July 2003 Archives of Dermatological Research, researchers applied ajoene topically to the tumors of patients with either nodular or superficial basal cell carcinoma, and in 17 of the 21 patients, the tumors shrunk significantly. Lab tests of the tumors before and after the application of ajoene revealed a significant decrease in Bcl-2, an apoptosis-suppressing protein. (Apoptosis is the self-destruct sequence used by the body to eliminate cancerous cells.)Other studies have shown that as few as two or more servings
of
garlic a week may help protect against colon cancer. Substances found
in garlic, such as allicin, have been shown to not only protect
colon cells from the toxic effects of cancer-causing chemicals, but
also to stop the growth of cancer cells once they develop. While more
research is needed to confirm, recent animal research has also
suggested that garlic may confer protection against the development of
stomach cancer through its potential abilty to decrease H.pylori-induced
gastritits.
Cooking garlic with meat appears to reduce the production of
carcinogenic chemicals that can occur in meat as a result of cooking
methods, such as grilling, that expose meat to high temperatures. Good
intakes of vitamin C and selenium,
with which fresh garlic is well-endowed, are also associated with a
reduced risk of colon cancer, making garlic a smart addition to any
colon cancer prevention plan. DescriptionFor a small vegetable, garlic (Allium sativum) sure has a big, and well deserved, reputation. This member of the Lily family, a cousin to onions, leeks and chives, can transform any meal into a bold, aromatic and healthy culinary experience. Garlic is arranged in a head, called the “bulb,” which is made up of separate cloves. Both the cloves and the entire bulb are encased in paper-like sheathes that can be white, off-white or pinkish. Garlic cloves are off-white in color, and although they have a firm texture, they can be easily cut or crushed. The taste of garlic is like no other - it hits the palate with a hot pungency that is shadowed by a very subtle background sweetness. The teardrop-shaped garlic bulbs range in size; however, they usually average around two inches in height and two inches in width at their widest point. While elephant garlic has larger cloves, it is more closely related to the leek and therefore does not offer the full health benefits of regular garlic. HistoryNative to central Asia, garlic is one of the oldest cultivated plants in the world and has been grown for over 5000 years. Ancient Egyptians seem to have been the first to cultivate this plant that played an important role in their culture. Garlic was not only bestowed with sacred qualities and placed in the tomb of Pharaohs, but it was given to the slaves that built the Pyramids to enhance their endurance and strength. This strength-enhancing quality was also honored by the ancient Greeks and Romans, civilizations in which athletes ate garlic before sporting events, and soldiers consumed it before going off to war. Garlic was introduced into various regions throughout the globe by migrating cultural tribes and explorers. By the 6th century BC, garlic was known in both China and India, the latter country using it for therapeutic purposes. Throughout the millennia, garlic has been a beloved plant in many cultures for both its culinary and medicinal properties. Over the last few years, it has gained unprecedented popularity since researchers have been scientifically validating its numerous health benefits. Currently, China, South Korea, India, Spain and the United States are among the top commercial producers of garlic. How to Select and StoreFor maximum flavor and nutritional benefits, always purchase fresh garlic. Although garlic in flake, powder or paste form may be more convenient, you will derive less culinary and health benefits from these forms. Purchase garlic that is plump and has unbroken skin. Gently squeeze the garlic bulb between your fingers to check that it feels firm and is not damp. Avoid garlic that is soft, shriveled, moldy or that has begun to sprout. These may be indications of decay that will cause inferior flavor and texture. Size is often not an indication of quality. If your recipe calls for a large amount of garlic, remember that it is always easier to peel and chop a few larger cloves than many smaller ones. Fresh garlic is available in the market throughout the year. Store fresh garlic in either an uncovered or a loosely covered container in a cool, dark place away from exposure to heat and sunlight. This will help maintain its maximum freshness and help prevent sprouting, which reduces its flavor and causes excess waste. It is not necessary to refrigerate garlic. Some people freeze peeled garlic; however, this process reduces its flavor profile and changes its texture. Depending upon its age and variety, whole garlic bulbs will keep fresh from two weeks to two months. Inspect the bulb frequently and remove any cloves that appear to be dried out or moldy. Once you break the head of garlic, it greatly reduces its shelf life to just a few days. How to EnjoyTips for Preparing Garlic:The first step to using garlic (unless you are roasting the entire bulb) is to separate the individual cloves. An easy way to do this is to place the bulb on a cutting board or hard surface and gently, but firmly, apply pressure with the palm of your hand at an angle. This will cause the layers of skin that hold the bulb together to separate. To separate the skin from the individual cloves, place a clove with the smooth side down on a cutting board and gently tap it with the flat side of a wide knife. You can then remove the skin either with your fingers or with a small knife. If there is a green sprout in the clove’s center, gently remove it since it is difficult to digest. Chopping or crushing stimulates the enzymatic process that converts the phytochemical alliin into allicin, a compound to which many of garlic’s health benefits are attributed. In order to allow for maximal allicin production, wait several minutes before eating or cooking the garlic. A Few Quick Serving Ideas:Marinate pressed garlic in olive oil and use this flavored oil in dressings and marinades. Purée fresh garlic, canned garbanzo beans, tahini, olive oil and lemon juice to make quick and easy hummus dip. Healthy sauté steamed spinach, garlic, and fresh lemon juice. Add garlic to sauces and soups. Purée roasted garlic, cooked potatoes and olive oil together to make delicious garlic mashed potatoes. Season to taste. SafetyGarlic is not a commonly allergenic food, is not included in the list of 20 foods that most frequently contain pesticide residues, and is also not known to contain goitrogens, oxalates, or purines. Nutritional ProfileIntroduction to Food Rating System ChartThe following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised.
References
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