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Strengthening your immune system takes more than just vitamins -- other nutrients are essential too
Published : 25 Feb 2025, 02:15 PM
Feeling under the weather? Try garlic!
Garlic has been a trusted remedy for colds, coughs and congestion for centuries. Its effectiveness comes from allicin, a powerful compound known for its infection-fighting properties.
New York-based nutritionist Bonnie Taub-Dix notes that allicin contains antimicrobial and antioxidant benefits, making it a natural defender against illness, according to lifestyle publication Well+Good.
THE SCIENCE BEHIND GARLIC'S HEALTH BENEFITS
Research published in Preventive Nutrition and Food Science found that participants who took garlic supplements (180 mg of allicin daily for 12 weeks) experienced a notable decrease in colds.
Another study in Trends in Food and Science Technology highlighted garlic’s organosulfur compounds, which act as natural antivirals. These beneficial compounds are also present in broccoli and onions.
4 KEY HEALTH BENEFITS OF RAW GARLIC
Beyond enhancing flavour, garlic is packed with health benefits and is a staple in most kitchens.
1. STRENGTHENS IMMUNITY
Garlic helps boost the immune system by activating macrophages, T-cells, and B-cells, which are essential for fighting infections.
Studies show that garlic extract enhances immune cell function, according to Dr William Li, a US-based physician.
2. HELPS PREVENT COLDS
With its antiviral properties, allicin helps ward off common colds and flu, reducing both severity and frequency.
3. SUPPORTS HEART HEALTH
Regular garlic consumption promotes heart health by lowering high blood pressure.
It also prevents cholesterol buildup in arteries, strengthening blood vessels and supporting overall cardiovascular function.
Dr Li recommends including garlic in your diet for better heart health.
4. MAY REDUCE RISK OF CERTAIN CANCERS
While research is ongoing, some studies suggest that garlic’s immune-boosting effects may help combat cancer.
Garlic has been linked to a lower risk of stomach, colon, and esophageal cancers.
HOW MUCH GARLIC SHOULD YOU EAT?
For cold prevention, Dr Li advises consuming one to two cloves of raw garlic per day.
However, too much garlic can cause acid reflux, stomach discomfort, and bad breath -- so moderation is key!
