Garlic, especially raw garlic, has been used for several centuries as a seasoning and as a medicinal food because of its health benefits, which are:
- Combat high cholesterol and triglycerides by containing allicin;
- Reduce blood pressure as it relaxes blood vessels;
- Prevent thrombosis by being rich in antioxidants;
- Protect the heart by lowering cholesterol and blood vessels.
To get these benefits, you should consume at least 4 g of fresh garlic a day or 4 to 7 g of garlic in capsules, as it loses much of its effect when used as a supplement.
Nutrition information and how to use it
The following table shows the nutritional composition of 100 g of fresh garlic.
| Quantity in 100 g 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 | Allicin | 225 mg |
Garlic can be used as a seasoning of meats, fish, salads, sauces and side dishes like rice and pasta.
Also, 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. Besides 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 the use of fresh garlic, which may be added as a seasoning of cooking preparations, placed in the water or taken as tea.
Garlic Water
To prepare the garlic water, you should put 1 clove of crushed garlic in 100 ml of water and let the mixture rest overnight. This water should be consumed fasting to help cleanse the bowel and lower cholesterol.
Garlic Tea
Tea should be made with 1 clove of garlic for every 100 to 200 ml of water. You should add chopped or crushed garlic in boiling water for 5 to 10 minutes, remove from heat and drink warm. To enhance the flavor, one can add ginger zest, lemon drops and 1 teaspoon of honey to the tea.
Garlic Bread Recipe
Ingredients
- 1 tablespoon unsalted butter
- 1 tablespoon light mayonnaise
- 1 teaspoon garlic paste or garlic in natura finely chopped or mashed
- 1 teaspoon parsley
- 1 pinch of salt
Method of preparation
Mix all the ingredients until they turn into a paste, spread on the rolls and pack in foil before bringing to the average oven for 10 minutes. Remove the foil and leave for another 5 to 10 minutes to brown the bread.
