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Fact of fiction? Examining the health benefits of garlicGarlic nutrition facts -
Decanoic acid. Dodecanoic acid. Hexadecanoic acid. Hexanoic acid. Octadecanoic acid. Octanoic acid. Tetradecanoic acid.
Monounsaturated fatty acids. Docosenoic acid. Eicosenoic acid. Hexadecenoic acid. Octadecenoic acid. Polyunsaturated fatty acids. Docosahexaenoic n-3 acid DHA. Docosapentaenoic n-3 acid DPA. Eicosapentaenoic n-3 acid EPA.
Eicosatetraenoic acid. Octadecadienoic acid. Octadecatetraenoic acid. Octadecatrienoic acid. Fatty acids, total trans. Asparagus, raw. Endive, raw. Kale, raw. Kohlrabi, raw. Pumpkin, raw. Rutabagas, raw.
Spinach, raw. Arrowroot, raw. Radicchio, raw. Garlic, raw contains calories per g serving. This serving contains 0. The latter is 1. Garlic, raw contains 0.
Garlic, raw belong to 'Vegetables and Vegetable Products' food category. Food properties Source. Vegetables and Vegetable Products.
Please let us know if you have any suggestions on how to make this website better. A 3-gram clove of garlic provides almost no calories. You'll only add four calories to your total intake if you consume the whole clove. Because you are likely to eat so little of the food, garlic calories are not likely to make a noticeable difference in your daily food intake.
Garlic is low in calories, fat, sugar, and sodium, but since it is consumed in small quantities, it does not contribute to much of your nutritional intake overall. A single serving of garlic contains several vitamins and minerals like vitamin C, zinc, and calcium in small amounts.
The potential therapeutic benefits of garlic primarily come from its bioactive compounds, including organic sulfides, saponins, phenolic compounds, and polysaccharides. Keep in mind that many studies on the health benefits of garlic involve garlic supplements and not the garlic you buy at the store.
So you may not gain the health benefits of garlic simply by using it in your cooking unless you consume amounts that are equivalent to amounts found in supplements. Garlic can support your healthy eating program or a program to reach and maintain a healthy weight.
Because it is so flavorful, a tiny amount can add a delicious savory flavor to your food without providing any fat or significant calories. Garlic can also be used as a replacement for salt if you are trying to cut back on sodium but still want food that has a satisfying taste.
Studies have shown garlic to produce potent anti-inflammatory effects by decreasing biomarkers of inflammation. A double-blind randomized clinical trial showed a significant reduction of inflammatory cytokines with a mg dose of garlic extract given twice a day for eight weeks.
Keep in mind this study used an extract and may not reflect real-life consumption of garlic. Garlic has been shown to lower serum cholesterol levels. Patients with diabetes who were given a combination of olive oil and garlic were able to regulate cholesterol and triglyceride levels.
These effects were seen with garlic in powder or non-powdered form dosed over one to three months. After four months, the garlic consumption raised HDL good cholesterol and lowered LDL bad cholesterol and total cholesterol levels.
Oxidative stress due to free radicals is thought to be mitigated with antioxidant consumption. Garlic contains phenolic compounds with potent antioxidant properties. Specifically, garlic has been shown to help reduce cardiovascular risk in patients with obesity via increased antioxidants and reduced inflammation.
A meta-analysis of clinical trials has shown that supplementing with garlic modulates oxidative stress markers, including total antioxidant capacity. Garlic is a key ingredient in many popular heart health supplements. Available research shows that garlic extract can significantly reduce the risk of atherosclerosis, hypertension, diabetes, hyperlipidemia, myocardial infarction, and ischemic stroke due to the nutritional and phytochemical properties it contains.
Consuming garlic can trigger an allergic reaction in some people. The reaction may occur after ingestion of garlic, contact with garlic, or exposure to garlic dust. Symptoms range from mild such as sneezing to severe and may include red or swollen skin, stuffy nose, breathing difficulty, and skin welts.
Anaphylaxis from garlic allergy is rare. Unfortunately, researchers don't know if heating garlic changes the allergy impact. Garlic contains an enzyme that can cause your eyes to water. When you slice or chop garlic, the enzyme is released. If you get the substance on your hands and then touch your eyes with your hands, it can cause slight irritation, and your eyes might water.
And of course, garlic is famous for its effect on the breath. Consuming garlic cooked instead of raw lessens the bad-breath factor, but doesn't eliminate it. You can find garlic in its whole form, pre-minced and preserved, or in powdered form at most grocery stores.
There are hundreds of varieties of garlic. The most common varieties you'll see in stores include artichoke and silverskin. Artichoke garlic is named so because they resemble artichokes with overlapping layers of cloves. Garlic is grown all over the world and shipped fresh all year long.
Use it before it begins to brown, soften, or sprout. When selecting garlic at the grocery store, avoid buying any bulbs that are starting to get soft. At home, store garlic at room temperature in a wire or mesh container. Avoid using plastic bags and keep the tops attached to keep garlic fresh longer.
Garlic can be prepared in many ways. Usually, you first need to remove the papery, onion-like skin. You can buy a special tubular silicon device to remove garlic skin, or try shaking cloves garlic in an enclosed bowl or container.
Or smash the garlic with the broad flat side of a knife to make removing the skin easier. Garlic can be cooked whole, or chopped or minced. Recipes may call for it to be sautéed in oil or roasted. Some people make tea with garlic by combining it with a variety of different ingredients, such as lemon and honey.
Garlic tea does not have caffeine in it unless you combine garlic tea with another type of tea from the Camellia sinensis plant and is rumored to provide certain health benefits such as weight loss and reduced blood pressure.
But scientific evidence supporting most of the benefits is lacking. National Center for Complementary and Integrative Health. Garlic, raw. FoodData Central. Department of Agriculture.
Register Sign In. Nuttition in:. My FatSecret. Food database and calorie counter. Last updated: 04 Feb 08 AM.Updated: Mar 22, Garlic Guide: Nutrition Facts. Garlic nutrition facts is a nutrient-rich vegetable that is a Ac and weight loss Garlic nutrition facts of vitamins, minerals, and antioxidants.
It is factts a good source of allicin, which Gqrlic a Galic compound that gives garlic nnutrition characteristic nurtition and flavor. Here are some of the nutrients found in garlic according to the Nitrition.
Vitamin C: Garlic is a good fact of vitamin Garlic nutrition facts, which is untrition antioxidant that helps to protect cells from damage. Garlic nutrition facts Garlic is a good source of fadts, which is a mineral that helps to regulate blood sugar Galic.
Selenium: Garlic is a nhtrition source of selenium, which is an antioxidant that helps to protect cells from damage. Phosphorus: Garlic is fcts good source of phosphorus, which is a mineral that helps to build strong bones and teeth.
Potassium: Garlic factx a Garic Garlic nutrition facts of potassium, which is a mineral that helps to nutritiob blood Pre-sport meal planning ideas. Vitamin B6: Nutriion is a good source of vitamin B6, which is a nutrient Garlic nutrition facts helps to regulate metabolism.
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Nutritoon in the Garlid of Applied Nutrition, Garlic nutrition facts, a report showed significant differences in the mineral nuttition of organic and conventional produce purchased in suburban Chicago grocery facrs. Since then, nufrition number Gaarlic studies Garlid meta-studies that compared conventional and organic foods reported a wide range of Garlic nutrition facts and conclusions.
A widely publicized meta-study reviewed studies of nutrient levels and nutritiob in tacts wide range Garliic foods. Fatcs authors reported that conventional nutrituon consistently Garlic nutrition facts nutriyion higher levels of pesticide residues and antibiotic-resistant bacteria. Conversely, organic produce had higher levels of phenols.
In other words, Not all garlic is the same. Not all garlic contains the same nutrient levels. Buy local garlic or garlic grown at a small garlic farm.
Or, better yet, grow your own garlic and support your small garlic farmer. Garlic Nutrition Facts: Calories, Carbs, and More. Most of us use garlic for the superb flavors. But as per the U. Some people claim that garlic is most useful as a spice or as a way to bring out the flavors of other healthy foods, like vegetables.
Garlic is also thought to be a source of amino acids the building blocks of proteins and enzymes, which can help your body build muscles and protect your gut health, respectively. The following nutrition facts for garlic from the USDA are based on a serving estimate of 1 teaspoon tsp :.
Nutrition Facts: One 1 Garlic Clove. Protein: 0. Total lipid fat : 0. Carbohydrate: 2. Energy: Sugars: 0. Fiber, total dietary: 0. Calcium: Iron: 0. Magnesium: 2. Phosphorus: Potassium: Sodium: 1.
Zinc: 0. Copper: 0. Manganese: 0. Selenium: 1. Vitamin A: 0 IU IU. Carotene, beta: 0 mcg. Carotene, alpha: 0 mcg. Vitamin E alpha-tocopherol : 0 mg. Vitamin C, total ascorbic acid: 2.
Thiamin: 0. Riboflavin: 0. Niacin: 0. Pantothenic acid: 0. Vitamin B 0. Folate, total: 0. Vitamin K phylloquinone : 0. Folate, DFE: 0. Cholesterol: 0 mg. Hardneck Garlic Grown in Organically-Rich Soils in Montana.
How to Select and Store Garlic for the Best Quality and Taste. Pick the garlic bulb up and give it a light squeeze to be sure none of the outside cloves are too soft or dry. The entire bulb and the cloves inside should feel firm and not hollow or dehydrated. Keep an eye out for green sprouts which may be an indication the garlic is ready to grow.
You can keep the bulbs in a bowl of water, then harvest the garlic greens. Garlic can have a variety of colors including white, cream-yellow, and even purple. Purple garlic is likely in the Purple Stripe family, and are often available from local growers, farmer's markets and specialty markets.
Some of our favorite purple stripe garlic include Metechi and Bogatyr. Metechi and Bogatyr are indistinguishable from each other. Tips for Cooking With Garlic in Your Home Kitchen.
Garlic has an intense flavor and smell, thanks to its sulfur-containing compounds. Raw garlic contains a component called Allicin. When raw garlic cloves are crushed, chopped, or chewed, an enzyme called alliinase is released. Alliinase catalyzes the formation of sulfenic acids from L-cysteine sulfoxides.
Sulfenic acids spontaneously react with each other to form unstable compounds called thiosulfinates. Because alliinase also is deactivated by heat, cooked garlic is less powerful medicinally.
The antimicrobial, hypolipidemic, antioxidant, and antithrombotic effects that have been attributed to garlic are thought to be related to allicin and other breakdown products.
The antineoplastic effects may be related to the sulfur compounds or to other, unknown components. Raw garlic is typically crushed, sliced or minced before being added to a favorite dish. You can also sauté garlic cloves in olive oil or roast them in the oven. Garlic that has been sliced, chopped or minced can easily be frozen into individual cubes for easy access and use.
Side Effects of Eating Garlic? According to the African American Policy Forum AAPF aafp. org, the consumption of excessive amounts of raw garlic, especially on an empty stomach, can cause gastrointestinal upset, flatulence, and changes in the intestinal flora.
There have been reports of allergic dermatitis, burns, and blisters from topical application of raw garlic. The ingestion of one to two cloves of raw garlic per day is considered safe in adults.
The most common side effect of ingested garlic is breath and body odor. Consumption of excessive amounts of raw garlic, especially on an empty stomach, can cause gastrointestinal upset, flatulence, and changes in the intestinal flora.
It has been suggested that patients taking anticoagulants use caution when taking garlic because of its antithrombotic properties. It seems prudent to stop taking high dosages of garlic seven to 10 days before surgery because garlic can prolong bleeding time and has been associated in one case report with spontaneous spinal epidural hematoma.
Eating garlic or taking garlic supplements can cause the following side effects in some people:. Upset stomach. Bad breath.
Body odor.
: Garlic nutrition facts| Garlic, cooked nutrition facts and analysis. | Garlic nutrition facts nutritin about 10—20 cloves in a single bulb, give or take. Nutrtiion can Chamomile Plant Care eczemaburns, and irritation if used Garlic nutrition facts. However, Garlic nutrition facts Plant-based skincare routine history, people widely used garlic for nutritipn health and medicinal properties. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Add to diary. Luckily for us cooks, the action of chopping or crushing stimulates the production of allicin. |
| Garlic, raw nutrition facts and analysis. | Garlic nutrition facts nutriion. Vitamins Nutrient Amount Gatlic Vitamin A, RAE. Fuel Management Platform most common varieties you'll see in stores include artichoke and silverskin. A mini review: Garlic extract and vascular diseases. A Quiz for Teens Are You a Workaholic? Fat 0. |
| Garlic Nutrition Facts and Health Benefits | Garlic is a plant in the Allium onion family. Each segment of a garlic bulb is called a clove. There are about 10—20 cloves in a single bulb, give or take. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. However, throughout ancient history, people widely used garlic for its health and medicinal properties. There is documented evidence of its use by many major civilizations , including the Egyptians, Greeks, Romans, Chinese, and Indians. Perhaps the most well-known compound is allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after you cut or crush it. The sulfur compounds from garlic enter your body from the digestive tract. They then travel all over your body, exerting strong biological effects. Garlic is a plant in the onion family grown for its distinctive taste and health benefits. It forms sulfur compounds, which experts believe to be responsible for some of those health benefits. A single clove about 3 grams contains 4. Garlic is low in calories and rich in vitamin C, vitamin B6, and manganese. It also contains trace amounts of various other nutrients. Research from suggests that aged garlic extract AGE can boost your immune system. The study found that people who took AGE supplements for 3 months during the cold and flu season experienced less severe symptoms and fewer days missed of school or work. Other research suggests that the compounds in garlic may have antiviral properties. In addition to boosting your immune system, it may help prevent viruses from entering host cells or from replicating within your cells. Garlic and garlic supplements may help prevent and reduce the severity of illnesses like the flu and common cold. According to the World Health Organization , cardiovascular diseases like heart attack and stroke are responsible for more deaths than almost any other condition. High blood pressure, or hypertension , is one of the most important factors that may lead to these diseases. A meta-analysis of studies found garlic supplements to reduce blood pressure in people with high blood pressure. The analysis noted that the effect of garlic was similar to some blood pressure medications but with fewer side effects. A review notes that allicin in garlic may limit the production of angiotensin II, a hormone that increases blood pressure. It may also relax your blood vessels, allowing blood to flow more easily. Garlic supplements appear to improve blood pressure for those with known high blood pressure. In some cases, supplements may be as effective as regular medications. A research review suggests that garlic can lower total and LDL bad cholesterol. The authors recommend that people with high cholesterol eat more garlic but caution that more research is needed to verify their findings. Researchers noted this effect in people with slightly raised cholesterol levels. But garlic does not seem to have the same effect on triglyceride levels , another risk factor for heart disease. Research also suggests that garlic does not have an effect on HDL good cholesterol. Garlic supplements seem to reduce total and LDL bad cholesterol, particularly in those with slightly high cholesterol. There appears to be no effect on HDL good cholesterol and triglycerides. Oxidative damage from free radicals contributes to the aging process and related cognitive decline. Animal studies suggest that allicin in garlic may also help protect against cognitive decline. Human research is needed before we can fully understand its potential. Garlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging. But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer. In a Chinese study , older adults who consumed garlic at least weekly lived longer than those who consumed garlic less than once a week. The fact that it can help defend against infectious diseases is also important. Such diseases are common causes of death, especially in older adults or people with weakened immune systems. Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer. Ancient civilizations used garlic to reduce fatigue and improve the work capacity of laborers. Olympic athletes in ancient Greece consumed garlic to improve their performance. While rodent studies have shown that garlic helps with exercise performance, there have been very few human studies. However, it may have reduced exercise-related oxidative stress and muscle damage. A small study also noted that garlic supplements might increase oxygen capacity during exercise. But more research is needed to confirm this potential benefit. Animal studies suggest that garlic may improve physical performance. The benefits for humans are not yet conclusive. Ultimately, more research is needed. At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. Allicin in garlic can help reduce levels of lead in your blood and vital organs. It also reduced many clinical signs of toxicity, including headaches and high blood pressure. A few recent studies have measured the effects of garlic on bone health, specifically in women after menopause. Results of a clinical trial published in showed that garlic can reduce oxidative stress that leads to osteoporosis. The participants took garlic tablets equal to about 2 grams of fresh garlic per day. A study found that 12 weeks of garlic supplements 1 gram per day helped reduce pain in women with knee osteoarthritis and obesity or overweight. Garlic appears to have some benefits for bone health by reducing oxidative stress. Still, more human studies are needed. Garlic is very easy to include in your current diet. It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes. Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil. A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt. This works as a very simple and nutritious salad dressing. Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings, and more. Keep in mind that garlic has some downsides, such as bad breath. Some people are also allergic to garlic. Garlic may also affect your blood clotting ability. If you have a bleeding disorder or are taking blood-thinning medications , talk with a doctor before increasing your garlic intake. Take inspiration from our garlic recipes. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos. Recipes Back to Main menu Dinner ideas Back to Recipes Healthy dinners Dinner for two Low-carb dinners Gluten-free dinners. 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| Garlic Guide: Nutrition Facts | Join the BBC Good Food Wine Club. Ultimately, more research is needed. view more photos. Riboflavin [Vitamin B2]. Impact of soil health management practices on soilborne pathogens, nematodes and root diseases of vegetable crops. That said, much of the evidence for garlic in relation to colon, prostate, oesophageal and renal cancer is observational, with only small numbers of subjects included in the studies. Morris, C. |
| Similar Foods | Nutrigion Garlic nutrition facts may contain affiliate links to nutritipn Garlic nutrition facts which we earn commission used to Pancreatitis symptoms this website development and operations. Department of Agriculture. Garlic and other allium family vegetables appear to have special properties beyond being chemopreventive. Gourmet Garden Garlic Paste 5g. Red Tomatoes. Also, garlic grown in organically-rich soil can also promote more nutritious and flavorful garlic, as compared to garlic grown in large commercial operations. |
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