Doctors advise adding garlic to our diet because of its great benefits, especially for the immune system.
Great nutritional benefits
A clove of garlic contains 14 calories, 0.57 grams of protein and about 3 grams of carbohydrates.
Despite the small size of a single garlic grain, it is rich in beneficial nutritional components such as vitamin C, about 2.81 milligrams, selenium 1.28 micrograms, manganese 0.15 milligrams, and iron 0.15 milligrams.
Despite its great benefits, adding a lot of garlic to our diet should not be overstated too quickly, as Tracey Bregman, a nutritionist at the American University of Georgia, says: “The maximum daily garlic intake ranges from one to two cloves.”
And, as “Business Insider” quoted Tracy, exceeding the permissible amount for garlic, may cause stomach pain, diarrhea, bloating or bad breath.
Strengthening the immune system
The garlic bulbs at the end of the plant are rich in nutritious compounds called allicin and alliinase, which help strengthen the immune system.
According to a study published in the Journal of Immunology, garlic stimulates immune cells in the body, increases their ability to fight infections, and may help prevent colds and flu.
Reducing the risk of developing certain types of cancer
The compounds that make up garlic protect cells from damage, in addition to reducing the risk of some types of cancer.
Thanks to the phytochemicals in garlic, studies show that it reduces the risk of stomach and colorectal cancer, although relevant research has been limited to animals and not applied to humans.
A study published in the Journal of Experimental and Therapeutic Medicine found that taking two capsules of garlic extract daily for two months can lower blood pressure and reduce atherosclerosis.
Another study found that garlic lowers the level of harmful cholesterol in the blood, and prevents the formation of fats in the blood vessels.
Promote sports activity
Garlic releases nitric oxide, a compound that relaxes blood vessels and lowers blood pressure. This compound is often released during running to provide the muscles with more oxygen.
Studies have also been conducted on rats, and garlic has shown that garlic improves their endurance when subjected to physical exercise.