Garlic: The Wonderfood

How potent is garlic? We know that garlic is helpful in the reduction of cholesterol. One study at the University of California demonstrated that garlic powder capsules taken over a month’s time in conjunction with fish oil capsules decreased cholesterol levels by 11% with a 10% decrease in LDL (low-density lipoprotein) levels and a 34% decrease in triglycerides.

Garlic also helps protect the elastic properties of blood vessels and prevent age-associated aortic stiffening. A study in Circulation (1997, p.2649-55) of 101 healthy adults who took garlic powder for at least 2 years showed decreased aortic stiffness among those patients.

Other studies have used garlic oil in their research. One study examined lipid oxidation among rats administered nicotine and garlic oil for 3 weeks. After 3 weeks, the rats showed an increase in antioxidant levels and subsequent protective effects against damage caused by nicotine. More research needs to be done in this area, especially on humans!

On the whole, people who regularly consume garlic in their diets have lower blood pressure and increased levels of antioxidants, including glutathione, in their blood. Thus, people who smoke or who are exposed to polluted air should consume garlic regularly. People who are prone to cancer should also consume garlic, along with those who are prone to frequent illness and compromised immune systems. With an ever-increasing amount of pesticides and hormones in the environment, eating garlic is a cheap but effective insurance plan against free radical attack. It is noteworthy that garlic is a rich source of selenium, which ultimately supports the immune system.

What is the best form to consume garlic? If you don’t mind the odor of fresh garlic, chop it up and mix it into soups, salads, and sauces. My personal favorite is to roast whole cloves in olive oil and add them to brown rice for a rich and creamy side dish. Most people prefer the deodorized, aged capsules, since they free of odors and won’t irritate the lining of the stomach as fresh garlic often can. It seems that all forms of garlic are potent, no matter what form is used.

Do you enjoy garlic regularly? How do you use it in cooking?