KANGJJO.INFO, Kelua, Tabalong, South Kalimantan. Garlic (Allium sativum) is a bulb plant that has been used for thousands of years as a cooking spice and traditional medicine. Originating from Central Asia, garlic is now cultivated throughout the world and is an important part of various culinary dishes. In addition to providing a distinctive aroma and taste to food, garlic is also known for its active compounds, such as allicin, which have various health benefits.
Since ancient times, garlic has been used in traditional medicine to increase immunity, overcome infections, and maintain heart health. Its antioxidant content and antimicrobial properties make it one of the popular natural ingredients in alternative medicine. With its various benefits, garlic remains the main choice in a healthy lifestyle to this day.
History of Garlic Use in Traditional Medicine and Culinary
Garlic (Allium sativum) has been used for thousands of years in various civilizations, both as a cooking spice and as a natural medicine.
- Use in Traditional Medicine
Ancient Egypt: Garlic was used by workers who built the Pyramids of Giza to increase stamina and endurance. The Ebers Papyrus (c. 1500 BC) records more than 20 uses of garlic to treat various diseases.
Greece and Rome: Hippocrates, the father of medicine, recommended garlic to treat infections, respiratory problems, and digestive disorders. Roman soldiers also consumed it to increase strength and endurance.
India and China: In Ayurvedic medicine and traditional Chinese medicine, garlic is used to treat digestive disorders, improve blood circulation, and ward off infections.
Medieval Europe: During epidemics such as the Black Death, garlic was believed to have antiseptic properties that could protect against infection.
- Use in Culinary
Asia: Garlic is a staple in Chinese, Indian, and Indonesian cuisine, both as a flavor enhancer and as a medicinal ingredient in traditional soups and herbal medicines.
Mediterranean: Widely used in Italian, Greek, and Middle Eastern cuisine to make sauces, such as aioli and tzatziki.
Europe and America: Garlic is a key ingredient in a variety of dishes, including garlic bread, pasta, and roast meats.
With its long history, garlic remains an essential ingredient in traditional medicine and cuisine today.
Purpose of the article
This article aims to review in depth the benefits and properties of garlic for health. Garlic has long been used in traditional medicine and has been shown to have a variety of positive effects on the body, from boosting the immune system to maintaining heart health.
Through this article, readers will understand the nutritional content of garlic, how its active compounds work in the body, and the best way to consume it to get maximum benefits. In addition, this article will also discuss potential side effects and contraindications, so that readers can use garlic safely and effectively in their daily lives.
- Nutritional Content of Garlic
Active Compounds in Garlic
Garlic contains various active compounds that contribute to its health benefits. Some of the main components that make garlic so potent include:
- Allicin
The main sulfur compound formed when garlic is crushed or cut.
Has powerful antibacterial, antiviral, and antifungal properties.
Plays a role in lowering blood pressure and cholesterol levels.
Acts as a natural antioxidant and anti-inflammatory.
- Other Sulfur Compounds
Diallyl disulfide and S-allyl cysteine: Helps protect body cells from free radical damage and has anti-inflammatory effects.
Ajoene: Has antimicrobial properties and can help prevent excessive blood clotting.
- Vitamins in Garlic
Vitamin C: Boosts the immune system and acts as an antioxidant.
Vitamin B6 (Pyridoxine): Helps energy metabolism and supports brain function.
- Minerals in Garlic
Selenium: Has antioxidant effects that help protect cells from damage and improve thyroid function.
Manganese: Plays a role in bone metabolism and antioxidant enzymes in the body.
Iron and Calcium: Helps produce red blood cells and maintain bone health.
With its rich content of active compounds, garlic is one of the natural ingredients that is beneficial for overall health.
The Role of Garlic Content in Health
Garlic is rich in active compounds that provide various benefits for the body. Here are how garlic’s key ingredients play a role in health:
- Allicin – Antibacterial, Antiviral, and Heart Health
Allicin has antibacterial and antiviral properties that help fight infections, including the flu and colds.
Plays a role in lowering blood pressure by widening blood vessels and reducing the workload of the heart.
Helps lower bad cholesterol (LDL) and increase good cholesterol (HDL), which contributes to cardiovascular health.
- Sulfur Compounds – Antioxidants and Anti-Inflammatories
Sulfur compounds such as diallyl disulfide and ajoene help reduce inflammation in the body, which can prevent chronic diseases such as arthritis and autoimmune disorders.
Acts as an antioxidant that protects cells from free radical damage, helping to slow aging and prevent degenerative diseases such as Alzheimer’s.
- Vitamins (C & B6) – Boosts the Immune System and Brain Function
Vitamin C in garlic strengthens the immune system, helps the body fight infection and speeds wound healing.
Vitamin B6 plays a role in energy metabolism and supports brain function and mental health by helping produce neurotransmitters.
- Minerals (Selenium, Manganese, Iron, and Calcium) – Maintains Body Function
Selenium helps protect the body from oxidative stress and improves thyroid function.
Manganese contributes to bone metabolism and the production of enzymes that fight cell damage.
Iron and calcium support red blood cell production and maintain healthy bones and teeth.
With this combination of ingredients, garlic is not only beneficial for heart health and the immune system but also helps protect the body from various chronic diseases and improves overall well-being.
- Benefits of Garlic for Health
- Maintaining Heart Health
Garlic to Lower Blood Pressure
Garlic is known as one of the natural ingredients that can help lower blood pressure effectively, especially for people with hypertension. This is due to its active compound content, especially allicin and other sulfur compounds.
How Does Garlic Lower Blood Pressure?
Widening Blood Vessels (Vasodilation)
Allicin helps widen blood vessels, so that blood flow becomes smoother and pressure on the artery walls is reduced.
Reduces Oxidative Stress and Inflammation
The antioxidant compounds in garlic reduce inflammation in the blood vessels and prevent plaque buildup that can lead to high blood pressure.
Reduces Angiotensin II Production
Angiotensin II is a hormone that causes blood vessels to narrow, increasing blood pressure. Garlic helps inhibit the production of this hormone, keeping blood pressure stable.
Increases Nitric Oxide (NO) Production
Garlic stimulates the production of nitric oxide, a compound that helps relax and widen blood vessels, lowering blood pressure naturally.
How to Consume Garlic to Lower Blood Pressure
Eating raw garlic is more effective because allicin is easily destroyed when cooked.
Eating 1-2 cloves of garlic per day is enough to get the benefits.
Alternatively, garlic extract supplements are also available for those who don’t like the smell.
Conclusion
With its properties that can improve blood flow, reduce inflammation, and inhibit blood vessel constriction, garlic is an effective natural solution to lower blood pressure. However, if you are taking hypertension medication, you should consult your doctor before using garlic as an additional therapy.
Garlic to Reduce Bad Cholesterol (LDL)
Garlic has been shown to help lower bad cholesterol (LDL) levels in the body, which plays a role in reducing the risk of heart disease and stroke. The active compounds in garlic, especially allicin, contribute to this process.
How Does Garlic Reduce Bad Cholesterol (LDL)?
Inhibits Cholesterol Production in the Liver
The liver is the main organ that produces cholesterol in the body.
Allicin and sulfur compounds in garlic help inhibit enzymes that play a role in the formation of cholesterol, thus reducing the production of bad cholesterol (LDL).
Increases Good Cholesterol (HDL)
In addition to lowering LDL, garlic also helps increase levels of good cholesterol (HDL) which functions to clean bad fats from blood vessels.
Prevents LDL Cholesterol Oxidation
Oxidized LDL cholesterol can cause plaque formation in the arteries, which increases the risk of heart disease.
The antioxidant content in garlic helps prevent LDL oxidation, maintaining healthy blood vessels.
Lowers Triglycerides
In addition to LDL, garlic can also help reduce triglyceride levels, a type of fat in the blood that can increase the risk of heart disease.
How to Consume Garlic to Lower Cholesterol
Consuming raw garlic is more effective because allicin is easily damaged when cooked.
Consuming 1-2 cloves of garlic per day for 8-12 weeks can help lower LDL levels.
Another alternative: garlic extract supplements for those who don’t like the smell.
Conclusion
With its ability to lower LDL, increase HDL, and prevent cholesterol oxidation, garlic is an effective natural solution to maintain heart health. For optimal results, garlic consumption should be combined with a healthy diet and active lifestyle.(kangjo).
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