Health benefits of garlic

Garlic, especially raw garlic, has been used for centuries as a spice and as a medicinal food due to its health benefits, which are:

Fight cholesterol and high triglycerides, for containing allicin; Reduce blood pressure as it relaxes blood vessels; Prevent thrombosis, as it is rich in antioxidants; Protect the heart by lowering cholesterol and blood vessels.

To obtain these benefits, you should consume at least 4 g of fresh garlic per day or 4 to 7 g of garlic in capsules, as it loses its effect a lot when used as a supplement.

Nutritional information and how to use

The following table shows the nutritional composition of 100 g of fresh garlic.

Quantity in 100 g of fresh garlic
Energy: 113 kcal
Protein	7 g	Calcium	14 mg
Carbohydrate	23.9 g	Potassium	535 mg
Fat	0.2 g	Phosphor	14 mg
Fibers	4.3 g	Alicina	225 mg

Garlic can be used as a seasoning for meat, fish, salads, sauces and side dishes such as rice and pasta.

In addition, it is important to remember that raw garlic is more potent than cooked, that fresh garlic is more potent than old garlic, and that garlic supplements do not bring as many benefits as their natural consumption. In addition to garlic, consuming ginger daily also helps to lower high blood pressure.

How to use garlic to protect the heart

To protect the heart, preference should be given to using fresh garlic, which can be added as a spice for culinary preparations, placed in water or taken as tea.

Garlic Water

To prepare the garlic water, place 1 clove of crushed garlic in 100 ml of water and let the mixture sit overnight. This water should be consumed on an empty stomach to help cleanse the intestines and reduce cholesterol.

Garlic Tea

Tea should be made with 1 clove of garlic for every 100 to 200 ml of water. Chopped or crushed garlic should be added in boiling water for 5 to 10 minutes, remove from heat and drink warm. To improve the flavor, ginger zest, lemon drops and 1 teaspoon of honey can be added to the tea.

Garlic Bread Recipe

Ingredients

1 tablespoon of unsalted soft butter1 tablespoon of light mayonnaise1 teaspoon of garlic paste or fresh garlic, chopped or crushed1 teaspoon of finely chopped parsley1 pinch of salt

Method of preparation

Mix all the ingredients until it becomes a paste, spread on the breads and wrap in aluminum foil before taking it to the medium oven for 10 minutes. Remove the foil and leave for another 5 to 10 minutes to brown the bread.