An item found in most kitchens could help you avoid getting sick this Christmas. The 24p kitchen staple is a popular ingredient in British households.
It not only adds flavour to dishes but also boasts numerous health benefits. Adding garlic to your daily meals could be the key to warding off seasonal sickness and improving digestive health this winter.
According to Spanish publication El Debate, garlic is rich in minerals such as iodine, phosphorus, potassium, vitamin B6, allicin, manganese, selenium, and antioxidants. These help fight off infections, fungi, bacteria, and viruses.
El Debate stated: “The properties of garlic as a food and medicine were already known to the Egyptians, Hebrews, Greeks and Romans. Regular consumption of garlic helps dilate blood vessels, which promotes blood circulation and lowers heart pressure. Garlic also stimulates the mucous membranes of the stomach, which promotes the production of gastrointestinal secretions and helps the digestive system to work better.
“Adding garlic to food is beneficial in fighting infections, fungi and viruses. It has antiviral, antibacterial and antifungal properties.”
Studies have shown that garlic not only reduces the risk of illness but can also reduce the duration and severity of symptoms. A review in the Trends in Food Science and Technology journal praised garlic’s ability to “enhance” immune function.
The study authors have made a compelling case, noting “clinical studies further demonstrated a prophylactic effect of garlic in the prevention of widespread viral infections in humans through enhancing the immune response,” and emphasising “this review highlights that garlic possesses significant antiviral activity and can be used prophylactically in the prevention of viral infections,” reports Surrey Live.
Detailed research from 2014 with 146 participants found that those who took garlic supplements significantly reduced their chances of catching a cold by 63 percent, though it did not alter the recovery time compared to a placebo group. Further study reported in the Journal of Nutrition found taking 2.56 grams of aged garlic extract daily during cold season markedly reduced the duration of colds and lead to milder symptoms when compared to a control group.
Garlic’s potential extends to antibiotic properties as well, as demonstrated by Washington State University researchers who discovered a garlic compound that was 100 times more effective than two popular antibiotics at fighting off the Campylobacter bacterium often linked to intestinal issues. Regarding daily intake, pharmacist and nutritionist Cristina García from Nutricare emphasises the safety of garlic for health if consumed correctly and advises adhering to particular guidelines before including it in one’s diet.
According to Healthline, consuming one to two cloves (three to six grams) of garlic daily could be beneficial for your health. As it stands, you can pick up a bulb of garlic from Sainsbury’s for just 24p.