The Health Benefits (And Cautions) Of Garlic

A commodity found in virtually every American and European household, garlic fits into many styles of cuisine. What is less known, however, is its rich lineage of ancient uses and medicinal benefits. 

Garlic (Allium Sativum L.) is a member of the Amaryllidaceae (root vegetable) family, with relatives including the onion, leek, shallots and chives.

Garlic’s name itself originates from the Middle English word “garlek”: ‘Gar’, meaning spear, and ‘Lek’ referring to leeks, a spear-shaped leek (1).

The debate as to what garlic is has always bewildered me. It adds flavour like a spice, yet grows like a vegetable. Even worse is the fact that Web MD classifies it as an herb… How is it an herb if it has no leaves? This will forever drive me insane. Whatever the case, these bulbs of glory will add a kick to your meal (2).

 

Historical Uses

The earliest recorded use of this ‘plant’ was found in the Egyptian book of medicine called Codex Ebers – 22 out of the 875 remedies contained garlic. Not only did the working class and labourers consume it for strength, but it was also relished amongst the royal class. The Egyptians even used garlic in their embalming and mummification duties (3).

In ancient India, garlic was very prevalent within the Ayurveda and Unani philosophies. They recommended garlic to be used for cardiovascular disorders, stomach pains, and arthritis. They were adamant, however, to abstain from exploiting garlic as a spice. In Ayurveda especially, garlic is considered a medicine and not a recreational food (6).

In ancient Greece, garlic was the center of both medicine and cuisine. It was found in the Greek magical papyri from 200 AD to be used for casting spells, and was also fed to soldiers before entering the battlefield for improved performance. Athletes competing in the Olympics were known to consume garlic before their event to increase their chances of success. Is this technically the first case of athletes using performance enhancing drugs? (5).

Dioscorides, a soldier in Nero’s army of ancient Rome, proclaimed the use of garlic as a blood cleanser to treat:

• Gastrointestinal disease
• Joint disorders
• Seizures
• Animal bites (3)

The historical uses of garlic comprise a never-ending list – an entire book could be written exclusively discussing them. The rest of this article will give context to these traditional incentives, being as there is proven research that testifies towards the ancient methods and beliefs regarding this distinguished perennial.

 

Composition

Garlic has an abundance of therapeutic compounds, including amides, nitrogen oxides, phenolic compounds, flavonoids, proteins, saponins, and antioxidants. Garlic also carries a rich source of vitamin A and C, both contributing to a strong immune system and bone health (4).

The medicinal benefits of garlic are primarily in accordance to their sulfuric compounds, trace minerals, and enzymes.

The most abundant sulfur in garlic is alliin, and interestingly this compound is only released when the bulb itself is crushed or bruised. Alliin also carries the majority of garlic’s antioxidants, which scavenge and eradicate toxic free radicals (8).

 

Cardiovascular Health

Notably, many of the archaic notions surrounding garlic have been verified with modern science. The Olympians of Greece revered to garlic for energy, which are now proven to stem from antioxidants through their inhibition of lipid peroxidation (7).

In addition, garlic is known for inhibiting HMG-CoA (3-hydroxy-3-methylglutaryl-CoA), an endogenous compound responsible for producing cholesterol. Elevated cholesterol is associated with a higher risk of stroke, high blood pressure, peripheral vascular disease and diabetes (8, 9).

Other cardiovascular benefits of this age-old root include:

• Inhibition of platelet aggregation
• Arterial plaque cleanser
• Suppression of homocysteine (mostly found in meat)
• Increase of microcirculation (longevity) (2, 8)

 

Anti-Cancer

The anti-carcinogenic properties of garlic are perhaps the most discernible. It is home to various synergistic and biological benefits that effectively modulate the activity of numerous carcinogens, while inhibiting the formation of DNA adducts (cancer-causing cells) (8).

Garlic, along with other alliin containing foods, documents a decreased risk of colon and stomach cancer in accordance to frequent consumption (13).

One study of 41 387 middle aged women reported that those who consumed garlic regularly were less likely to develop colon cancer. This is presumably due to the anti-bacterial contents of garlic, which also reduce the quantity of gastric nitrates in the body that may lead to cancer in the gastrointestinal tract and prostate (2, 8, 7).

It is important to understand that metabolic activation, a hazardous chemical conversion, is necessary for carcinogens to flourish in the body.

The allyl sulfuric compounds found in garlic play a unique detoxifying role where they can literally ‘shut off’ or even remove such metabolites from the body. Consequently this depresses carcinogenic bioactivity, and has a strong effect on cancers of the:

• Breast
• Cervix
• Skin
• Uterine
• Lungs (11)

 

Anti-Inflammation

The anti-inflammatory properties of garlic are in relation to the anti-cancer and immunomodulatory effects it conjointly exhibits. Garlic’s wealth of antioxidants, primarily organosulfur, possesses compelling aptitudes that subdue the negative effects of chronic inflammation targeting the immune system (18).

This chemical reaction thereby creates a response that promotes the elimination of tumour cells, acting as an immune booster against the immunosuppressive activities of emerging tumours.

A study on aged garlic was found to enhance the NK (natural killer) cell number and activity by producing more white blood cells, which further stimulates an anti-inflammatory response to the blood vessels of the body (16).

Additionally, aged garlic extract increases the production of nitric oxide in the endothelial system, which in turn decreases the yield of inflammatory cytokines from cultured cells (cells extracted from a living organism).

A study incorporating fifteen men, each with inflamed brachial arteries, was recorded to measure the effects of aged garlic extract. After two weeks, endothelium-dependent dilation increased by 44 percent, which is a significant amount. This suggests that aged garlic extract may be an effective treatment for endothelial dysfunction (11).

 

Cognitive

Garlic has been moderately explored for treating cognitive deficits, as it may protect neurons from neurotoxicity and apoptosis (cell death). Most of the research to document this has revolved specifically in context to Alzheimer’s (8).

In one study, aged garlic extraction was administered to a group of senescence-accelerated (age deteriorated) mice and resulted in significant improvements of their behaviour and memory. This suggests that garlic may prevent atrophic change in the forebrain of Alzheimer’s patients (17).

 

Anti-Microbial

There is a reason why garlic is nicknamed ‘Russian Penicillin’ – it has a widespread topical and systematic use as an anti-bacterial agent.

Garlic has a rich supply of organosulfuric compounds that act as metal chelators, nucleophiles and electrophiles. Organosulfur in general is reportedly effective against a vast spectrum of bacteria, fungi, and viruses (11, 12).

Various studies have recorded the potency of garlic’s anti-microbial activity.

One study in particular found that garlic was deeply sensitive to diarrheagenic pathogens, including E. Coli (13)

Another study observed that garlic inhibited the growth of 20 different strains of intracellular mycobacterium avium, a common bacteria found in AIDS patients. In rabbits, combined extract of garlic and allicin had significant anti-bacterial activity against Shigella flexneri, a gram-negative pathogen responsible for the annual deaths of over 1 million people (11).

Cautions

Although garlic does indeed carry significant health benefits, nothing good ever comes for free. Not only does garlic kill off bacteria, but it kills everything – this may include nutrients from other foods not yet digested. Never mind the foul breath and body odour it exhibits.

In a study on rats, raw garlic caused severe mucosal damage. Another study concluded that a high dose of garlic extract had a toxic effect on the lung and liver tissues of rats. Some rats even died, while the surviving ones had inflamed swelling in the hypertrophy, liver, and spleen. In humans, this may result in anemia, gastric irritation and weight loss (11).

Ayurveda medicine recognizes that garlic and onions are purely remedial, and should not be used as food. Heavy consumption is allegedly linked to increased feelings of anger, aggression, ignorance, lethargy and anxiety. Moreover, garlic may impair ones consciousness and focus through burning sensations in the body (15).

All this to say, there are no real toxic chemicals or compounds in garlic – the only worry is dosage. Garlic is extremely powerful and acidic, so it is best not to overuse or its benefits will be counteracted.

The US Food and Drug Administration has deemed garlic as safe and curative, and for good reason. The benefits it has to offer certainly outweigh the fallouts if used in low doses (19).

Conclusion

Next time you consume this age-old root, think of Egyptian wealth, Greek strength, and Indian wisdom.

Keep in mind the ill-attributed consequences garlic may have, but do not let these over-influence your decision from halting its usage completely.

In moderation, garlic provides immunity in the cardiovascular and gastrointestinal systems, while upholding remarkable anti-cancer and blood cleansing benefits.

With great bulbs comes great power – use this bulb wisely.