Food
Diabetes and blood sugar Garlic seems to reduce pre-meal blood sugar levels in people with or without diabetes. However, it’s been shown to work best in people with diabetes, especially if taken for at least three months.
Heart health Garlic is well-known for protecting heart health in several ways and, according to research, aged garlic extract can help slow the rate of progression of coronary artery calcifi cation - a risk factor for cardiac events, including heart attack and stroke.
Adios to atherosclerosis As people age, their arteries tend to lose their ability to stretch and flex, but garlic seems to reduce this effect. One study showed that taking a specifi c garlic powder supplement twice daily for 24 months appeared to reduce how much hardening of the arteries progresses, providing more benefi ts in women than men when taken over a four-year period.
Reducing high blood pressure Around 25 per cent of adults have high blood pressure, linked to seven million deaths each year. A study that looked at subjects with high blood pressure and high cholesterol taking a garlic extract supplement for four months, found that it had the potential to reduce blood pressure in people with hypertension, while also lowering cholesterol and positively stimulating the immune system.
Cancer protection Garlic and other vegetables in the allium family have been linked to a reduced risk of several types of cancer, including stomach, throat, prostate and colon. Natural compounds present in garlic help to selectively kill off cancer cells and prevent cancer from growing and spreading.
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Brain health and Alzheimer’s prevention In addition to supporting learning and memory, aged garlic extract may also help prevent cognitive decline by protecting brain neurons. It’s also been shown to help fi ght against the brain changes that are known to be a precursor to neurodegenerative conditions, including Alzheimer’s disease.
Good for the gut Garlic acts as a natural prebiotic, with research showing that aged garlic extract improves the diversity of good microbes in the gut, including an increase in the number of benefi cial and immune-stimulating bacteria.
A potential powerful antibiotic Diallyl sulfi de, a compound in garlic, was 100 times more effective than two popular antibiotics in fi ghting the Campylobacter bacterium, one of the most common causes of intestinal infections, according to a study published in the Journal of Antimicrobial Chemotherapy.
A boost to bones A high consumption of allium vegetables, including garlic, has been associated with protection against hip osteoarthritis, the most common disabling joint condition affecting older adults. Scientists believe the plant’s natural compounds help prevent the breakdown of bone and joint cartilage.
Supercharge
your garlic While many of the studies referenced involve garlic supplements, I don’t recommend taking them without the guidance of your doctor or a qualifi ed nutritionist. In supplemental form, garlic
can interact with medications or other supplements. So, stick to enjoying fresh garlic in your cooking instead. Research shows that to maximise its effectiveness, you should crush fresh garlic, and then let it sit at room temperature before using it either raw or cooked. This releases an enzyme that boosts levels of garlic’s health- promoting compounds, which peak about 10 minutes after crushing. After this, add to homemade
salad dressings, or use it in sautéed vegetables, stir-frys, soups, stews or a tasty tomato or olive oil-based pasta sauce… delicious! I also love adding it to my ‘Best Ever Healthy Homemade Hummus’, a staple in my fridge! (The recipe can be found in both my books, The Food Effect Diet and The Food Effect Diet Vegan.)
Sources: National Library of Medicine, Journal of the College of American Cardiology, National Institutes of Health and ScienceDirect.
www.thefoodeffect.co.uk
www.jimmysfarm.com
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