Re: Garlic - Food And Medicine




Garlic

Although garlic may not always bring good luck, protect against evil
or ward off vampires, it is guaranteed to transform any meal into a
bold, aromatic and healthy culinary experience.


Fresh, dried and powdered garlic are available in markets throughout
the year, however, fresh varieties from California are in season from
June through December.


Garlic is arranged in a head, called the "bulb," averaging about 2
inches in height and diameter consisting of numerous small separate
cloves. Both the cloves and the entire bulb are encased in paper-like
sheathes that can be white, off-white or pinkish. Although garlic
cloves have a firm texture, they can be easily cut or crushed. The
taste of garlic is like no other-it hits the palate with a hot
pungency that is shadowed by a very subtle background sweetness.
While
elephant garlic has larger cloves, it is more closely related to the
leek and therefore does not offer the full health benefits of regular
garlic.


This chart graphically details the %DV that a serving of Garlic
provides for each of the nutrients of which it is a good, very good,
or excellent source according to our Food Rating System. Additional
information about the amount of these nutrients provided by Garlic
can
be found in the Food Rating System Chart. A link that takes you to
the
In-Depth Nutritional Profile for Garlic, featuring information over
80
nutrients, can be found under the Food Rating System Chart.


Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits


Whole books have been written about garlic, an herb affectionately
called "the stinking rose" in light of its numerous therapeutic
benefits. A member of the lily or Allium family, which also includes
onions, garlic is rich in a variety of powerful sulfur-containing
compounds including thiosulfinates (of which the best known compound
is allicin), sulfoxides (among which the best known compound is
alliin), and dithiins (in which the most researched compound is
ajoene). While these compounds are responsible for garlic's
characteristically pungent odor, they are also the source of many of
its health-promoting effects. In addition, garlic is an excellent
source of manganese, a very good source of vitamin B6 and vitamin C
and a good source of selenium.


Cardiovascular Benefits


Numerous studies have demonstrated potential benefits of regular
garlic consumption on blood pressure, platelet aggregation, serum
triglyceride level, and cholesterol levels. Routine eating of garlic
may also help stimulate the production of nitric oxide in the lining
of blood vessel walls, which may help to relax them. As a result of
these beneficial actions, garlic can be described as a food that may
help prevent atherosclerosis and diabetic heart disease, as well as
reducing the risk of heart attack or stroke. However, exactly which
individuals are most benefitted from garlic consumption remains a
matter of some debate. A study published in the Archives of Internal
Medicine showed that garlic did not help lower LDL cholesterol in
adults with moderately high (versus very high) levels when consumed
at
approximately one clove per day, six days per week, for 6 months.
However, these researchers simulateously concluded that garlic might
still have cardiovascular benefits for these same individuals, even
though it did not help lower their LDL levels. While more large-scale
research studies are needed to determine the exact nature of garlic's
benefits, this food can definitely be considered a potential ally in
heart health.


A study published in Preventive Medicine shows that garlic inhibits
coronary artery calcification, a process that serves as a marker for
plaque formation since the body lays down calcium in areas that have
been damaged. In this year-long study, patients given aged garlic
extract daily showed an average increase in their calcium score of
7.5%, while those in the placebo group had an average increase in
calcium score of 22.2%.


One reason for garlic's beneficial effects may be its ability to
lessen the amount of free radicals present in the bloodstream.
According to a study published in Life Sciences, a daily dose of 1
ml/
kg body weight of garlic extract for six months resulted in a
significant reduction in oxidant (free radical) stress in the blood
of
patients with atherosclerosis.


Since atherosclerotic plaques develop when cholesterol circulating in
the bloodstream is damaged or oxidized, garlic's ability to prevent
these oxidation reactions may explain some of its beneficial effects
in atherosclerotic cardiovascular diseases. A German study published
in Toxicology Letters indicates that garlic also greatly reduces
plaque deposition and size by preventing the formation of the initial
complex that develops into an atherosclerotic plaque. Called
"nanoplaque," it is formed when calcium binds to proteoheparan
sulfate
and then to LDL cholesterol. Garlic prevents the binding of calcium
to
proteoheparan sulfate, thus decisively inhibiting plaque generation.


Research presented at the 6th Annual Conference on Arteriosclerosis,
Thrombosis and Vascular Biology held by the American Heart
Association
in Washington, D.C., suggests that garlic can help prevent and
potentially reverse atherosclerotic plaque formation. The laboratory
studies, conducted by well-known German scientist Professor Güautnter
Siegel, M.D., from the University of Medicine in Berlin, Germany,
found that powdered garlic (Kwai (R) garlic) reduced the formation of
nanoplaque (the first building blocks of atherosclerotic plaque) by
up
to 40% and reduced the size of the nanoplaque that did form by up to
20%.


Dr. Siegel's research shows that garlic acts in a manner similar to
HDL ("good") cholesterol, which prevents the build-up of nanoplaques
by hindering the docking of LDL ("bad" cholesterol) to its receptor
sites in blood vessels or existing plaques.


Both garlic and HDL were able to reduce plaque formation and size
within 30 minutes of incubation in these experiments. Existing
plaques
were dissolved by up to 25% within 15 minutes after the garlic was
introduced, indicating a reversal of existing problems related to
build-up of arterial plaque. In addition, calcification of the
cholesterol docking sites in the arteries was reduced by up to 50% in
the presence of the garlic extracts.


New Research More Fully Explains Garlic's Cardiovascular Benefits


Laboratory research by US and Swedish scientists published in the
August 2005 Proceedings of the National Academy of Sciences reveals
the mechanism behind garlic's cardiovascular benefits.


The compounds in garlic responsible for its pungency also excite a
neuron pathway providing cardiovascular benefits. Garlic's pungency-
and that of the other members of the Alliumgenus of plants, such as
onions, leeks and chives-results from its organosulphur compounds,
allicin and diallyl disulphide (DADS). In this current in vitro
study,
allicin and DADS were found to activate perivascular sensory nerve
endings, inducing the relaxation and enlargement of blood vessels,
lowering blood pressure and improving blood flow throughout the body.


Garlic's numerous beneficial cardiovascular effects are due to not
only its sulfur compounds, but also to its vitamin C, vitamin B6,
selenium and manganese:


Garlic is a very good source of vitamin C, the body's primary
antioxidant defender in all aqueous (water-soluble) areas, such as
the
bloodstream, where it protects LDL cholesterol from oxidation. Since
it is the oxidized form of LDL cholesterol that initiates damage to
blood vessel walls, reducing levels of oxidizing free radicals in the
bloodstream can have a profound effect on preventing cardiovascular
disease.


Garlic's vitamin B6 helps prevent heart disease via another
mechanism:
lowering levels of homocysteine. An intermediate product of an
important cellular biochemical process called the methylation cycle,
homocysteine can directly damage blood vessel walls.


The selenium in garlic not only helps prevent heart disease, but also
provides protection against cancer and heavy metal toxicity. A
cofactor of glutathione peroxidase (one of the body's most important
internally produced antioxidants), selenium also works with vitamin E
in a number of vital antioxidant systems. Since vitamin E is one of
the body's top defenders in all fat-soluble areas, while vitamin C
protects the water-soluble areas, garlic, which contains both
nutrients, does a good job of covering all the bases.


Garlic is rich not only in selenium, but also in another trace
mineral, manganese, which also functions as a cofactor in a number of
other important antioxidant defense enzymes, for example, superoxide
dismutase. Studies have found that in adults deficient in manganese,
the level of HDL (the "good form" of cholesterol) is decreased.


Practical Tip: National Health and Medical Research Council (NHMRC)
Level III-3 evidence shows that consuming a half to one clove of
garlic daily may have a cholesterol-lowering effect of up to 9%.
(Tapsell LC, Hemphill I, et al. Med J Aust)
Anti-Inflammatory, Antibacterial and Antiviral Activity


Garlic, like onions, contains compounds that inhibit lipoxygenase and
cyclooxygenase, (the enzymes that generate inflammatory
prostaglandins
and thromboxanes), thus markedly reducing inflammation. These anti-
inflammatory compounds along with the vitamin C in garlic, especially
fresh garlic, make it useful for helping to protect against severe
attacks in some cases of asthma and may also help reduce the pain and
inflammation of osteoarthritis and rheumatoid arthritis.


In addition, allicin, one of the sulfur-compounds responsible for
garlic's characteristic odor, is a powerful antibacterial and
antiviral agent that joins forces with vitamin C to help kill harmful
microbes. In research studies, allicin has been shown to be effective
not only against common infections like colds, flu, stomach viruses,
and Candida yeast, but also against powerful pathogenic microbes
including tuberculosis and botulism.


Although garlic alone appears unable to prevent infection with
Helicobacter pylori (H. pylori), the bacterium responsible for most
peptic ulcers, as well as gastritis, frequently eating this richly
flavored bulb may keep H. pylori from doing much damage. A study
recently conducted at Faith University in Istanbul, Turkey, compared
two groups of healthy individuals: one was selected from individuals
who regularly ate lots of raw and/or cooked garlic, while the other
group was composed of individuals who avoided it. For 19 months,
blood
samples were regularly collected from both groups and evaluated for
the presence of H.pylori. While the incidence of H.pylori was pretty
comparable-the bacterium was found in 79% of garlic eaters and 81% of
those who avoided garlic-the garlic-consuming group had a clear
advantage in that antibodies to H.pylori were much lower in their
blood compared to those who ate no garlic. (Antibodies are formed
when
the immune system reacts to anything it considers a potential
pathogen, so less antibodies to H.pylori means less of the bacterium
was present.) Among those who ate garlic, those who ate both raw and
cooked garlic had even lower levels of antibodies than those who ate
their garlic only raw or only cooked.


Laboratory studies recently conducted at the University of Munich,
Germany, help explain why garlic may be such a potent remedy against
the common cold. In these studies, garlic was found to significantly
reduce the activity of a chemical mediator of inflammation called
nuclear transcription factor (NF) kappa-B.
NF kappa-B is itself activated as part of the immune system's
inflammatory response to invading organisms and damaged tissue. So,
anything that sets off an inflammatory response (e.g. allergenic
foods, a cold or other infection, physical trauma, excessive
exercise,
excessive consumption of foods containing high levels of omega-6
fatty
acids-such as meat, corn or safflower oil) can trigger a surge in NF
kappa-B, which in turn not only promotes inflammation but sets up
ideal conditions for viruses, including HIV, to replicate. In the
blood samples tested in these German studies, unfertilized garlic
caused a 25% drop in NF kappa-B activity, while sulfur-fertilized
garlic lowered NF kappa-B activity by a very robust 41%!


Garlic and Onions Protective against Many Cancers


Making garlic and onions a staple in your healthy way of eating may
greatly lower your risk of several common cancers, suggests a large
data set of case-control studies from Southern European populations
(Galeone C, Pelucchi C et al, American Journal of Clinical
Nutrition).


Study participants consuming the most garlic had a 39% reduced risk
for cancer of the oral cavity and pharynx, 57% reduced risk for
esophageal cancer, 26% reduced risk for colorectal cancer, 44%
reduced
risk for laryngeal cancer, 10% reduced risk for breast cancer, 22%
reduced risk for ovarian cancer, 19% reduced risk for prostate
cancer,
and 31% reduced risk for renal cell cancer, compared to those eating
the least garlic. Similarly, those eating the most onions showed an
84% reduced risk for cancer of the oral cavity and pharynx, 88%
reduced risk for esophageal cancer, 56% reduced risk for colorectal
cancer, 83% reduced risk for laryngeal cancer, 25% reduced risk for
breast cancer, 73% reduced risk for ovarian cancer, 71% reduced risk
for prostate cancer, and 38% reduced risk for renal cell cancer,
compared to those eating the least onions.


Potent, Even Against Drug-Resistant Strains of Bacteria
Results of two studies suggest that garlic is a potent antibiotic,
even against strains that have become resistant to many drugs. One
study conducted at the University of California Irvine Medical Center
and published in the December 2003 issue of Nutrition showed that
garlic juice, even when diluted up to 1:128 of the original juice,
demonstrates significant antibacterial activity against a spectrum of
pathogens including antibiotic-resistant strains such as methicillin-
and ciprofloxacin-resistant staphylococci, vancomycin-resistant
enterococci, and ciprofloxacin-resistant Pseudomonas aeruginosa. A
second study found that garlic was able to inhibit methicillin-
resistant Staphylococcus aureus (MSRA) from human patients that was
injected into laboratory animals.(MSRA is one of the antibiotic
resistant bacteria whose incidence has risen dramatically in recent
years in hospitals.)


Promotes Optimal Health


The organosulfur compound found in garlic called ajoene may also be
useful in the treatment of skin cancer. In a study published in the
July 2003 Archives of Dermatological Research, researchers applied
ajoene topically to the tumors of patients with either nodular or
superficial basal cell carcinoma, and in 17 of the 21 patients, the
tumors shrunk significantly. Lab tests of the tumors before and after
the application of ajoene revealed a significant decrease in Bcl-2,
an
apoptosis-suppressing protein. (Apoptosis is the self-destruct
sequence used by the body to eliminate cancerous cells.)
Other studies have shown that as few as two or more servings of
garlic
a week may help protect against colon cancer. Substances found in
garlic, such as allicin, have been shown to not only protect colon
cells from the toxic effects of cancer-causing chemicals, but also to
stop the growth of cancer cells once they develop. While more
research
is needed to confirm, recent animal research has also suggested that
garlic may confer protection against the development of stomach
cancer
through its potential ability to decrease H.pylori-induced
gastritits.


Cooking garlic with meat appears to reduce the production of
carcinogenic (cancer-causing) chemicals that can occur in meat as a
result of cooking methods, such as grilling, that expose meat to high
temperatures.


Research presented at the American Association for Cancer Research's
Frontiers in Cancer Prevention Research meeting in Baltimore, MD,
suggests that the phytonutrient responsible for garlic's pungency may
help prevent cancer by inhibiting the effects of one such carcinogen
called PhIP.
A cancer-causing heterocyclic amine, PhIP is thought to be one reason
for the increased incidence of breast cancer among women who eat
large
quantities of meat because it is rapidly transformed into DNA-
damaging
compounds.


Diallyl sulphide (DAS), an organosulfur compound that gives garlic
its
unique flavor, has been shown to inhibit the transformation of PhIP
into carcinogens. DAS blocks this transformation by decreasing the
production of the liver enzymes (the Phase I enzymes CYP1A1, CYP1A2
and CYP1B1) that transform PhIP into activated DNA-damaging
compounds.


In addition, DAS signals the genes responsible for producing two
protective antioxidant enzymes, (glutathione-S-transferase (GST) and
superoxide dismutase (SOD), which help protect the body against
harmful compounds such as those produced from PhIP. These findings
suggest that making garlic, onion, chives and other Allium
vegetables,
all of which contain DAS, a staple part of your Healthiest Way of
Eating may help in preventing breast cancer induced by PhIP in well-
done meats. And enjoying these DAS-rich foods may help protect the
men
you love as well: Consumption of Allium vegetables has also been
associated with a reduced risk of prostate cancer.


Good intakes of vitamin C and selenium, with which fresh garlic is
well-endowed, are also associated with a reduced risk of colon
cancer,
making garlic a smart addition to any colon cancer prevention plan.


Cardiovascular disease is a well-known side-effect of diabetes, but
garlic may provide some protection. When diabetic laboratory animals
were given garlic extract for an 8-week period, the hyperreactivity
of
their blood vessels to noradrenaline (a vasoconstrictive hormone) and
acetylcholine (a compound involved in nerve transmission) was
significantly lessened. According to the researchers, their results
suggest that garlic may help prevent the development of abnormal
vascular contraction seen in diabetics.
Promotes Weight Control


The most potent active constituent in garlic, allicin, has been shown
to not only lower blood pressure, insulin and triglycerides in
laboratory animals fed a fructose (sugar)-rich diet, but also to
prevent weight gain, according to a study published in the American
Journal of Hypertension. In this study, animals who developed high
insulin levels, high blood pressure, and high triglycerides were
given
either allicin or served as a control. Despite the fact that all of
the animals consumed the same amount of food, weight rose in the
control group but not in animals who were being supplemented with
allicin. In those groups, body weight remained stable or declined
slightly when allicin was given. The researchers concluded that
allicin may be of practical value for weight control.
Protection against Asbestos


Asbestos, a well-known carcinogen, is thought to cause cell mutations
by generating reactive oxygen species (free radicals) and depleting
one of the body's most important internally produced antioxidants,
glutathione. Garlic contains numerous sulfur compounds and
glutathione
precursors that act as antioxidants and also demonstrate anti-
carcinogenic properties. In a laboratory study published in
Toxicology
Letters, garlic extract, when administered along with asbestos, so
significantly reduced DNA mutations in human blood lymphocytes (a
type
of immune cell), that the researchers concluded: "garlic extract may
be an efficient, physiologically tolerable quencher of asbestos-
induced genotoxcity."
Description


For a small vegetable, garlic (Allium sativum) sure has a big, and
well deserved, reputation. This member of the Lily family, a cousin
to
onions, leeks and chives, can transform any meal into a bold,
aromatic
and healthy culinary experience.


Garlic is arranged in a head, called the "bulb," which is made up of
separate cloves. Both the cloves and the entire bulb are encased in
paper-like sheathes that can be white, off-white or pinkish.


Garlic cloves are off-white in color, and although they have a firm
texture, they can be easily cut or crushed. The taste of garlic is
like no other; it hits the palate with a hot pungency that is
shadowed
by a very subtle background sweetness.


The teardrop-shaped garlic bulbs range in size; however, they usually
average around two inches in height and two inches in width at their
widest point. While elephant garlic has larger cloves, it is more
closely related to the leek and therefore does not offer the full
health benefits of regular garlic.


History


Native to central Asia, garlic is one of the oldest cultivated plants
in the world and has been grown for over 5000 years. Ancient
Egyptians
seem to have been the first to cultivate this plant that played an
important role in their culture.


Garlic was not only bestowed with sacred qualities and placed in the
tomb of Pharaohs, but it was given to the slaves that built the
Pyramids to enhance their endurance and strength. This strength-
enhancing quality was also honored by the ancient Greeks and Romans,
civilizations whose athletes ate garlic before sporting events and
whose soldiers consumed it before going off to war.


Garlic was introduced into various regions throughout the globe by
migrating cultural tribes and explorers. By the 6th century BC,
garlic
was known in both China and India, the latter country using it for
therapeutic purposes.


Throughout the millennia, garlic has been a beloved plant in many
cultures for both its culinary and medicinal properties. Over the
last
few years, it has gained unprecedented popularity since researchers
have been scientifically validating its numerous health benefits.


Currently, China, South Korea, India, Spain and the United States are
among the top commercial producers of garlic.


How to Select and Store


For maximum flavor and nutritional benefits, always purchase fresh
garlic. Although garlic in flake, powder or paste form may be more
convenient, you will derive less culinary and health benefits from
these forms.


Purchase garlic that is plump and has unbroken skin. Gently squeeze
the garlic bulb between your fingers to check that it feels firm and
is not damp.


Avoid garlic that is soft, shriveled and moldy or that has begun to
sprout. These may be indications of decay that will cause inferior
flavor and texture. Size is often not an indication of quality. If
your recipe calls for a large amount of garlic, remember that it is
always easier to peel and chop a few larger cloves than many smaller
ones. Fresh garlic is available in the market throughout the year.


Store fresh garlic in either an uncovered or a loosely covered
container in a cool, dark place away from exposure to heat and
sunlight. This will help maintain its maximum freshness and help
prevent sprouting, which reduces its flavor and causes excess waste.
It is not necessary to refrigerate garlic. Some people freeze peeled
garlic; however, this process reduces its flavor profile and changes
its texture.


Depending upon its age and variety, whole garlic bulbs will keep
fresh
from two weeks to two months. Inspect the bulb frequently and remove
any cloves that appear to be dried out or moldy. Once you break the
head of garlic, it greatly reduces its shelf life to just a few days.


How to Enjoy


Tips for Preparing Garlic:


The first step to using garlic (unless you are roasting the entire
bulb) is to separate the individual cloves. An easy way to do this is
to place the bulb on a cutting board or hard surface and gently, but
firmly, apply pressure with the palm of your hand at an angle. This
will cause the layers of skin that hold the bulb together to
separate.


To separate the skin from the individual cloves, place a clove with
the smooth side down on a cutting board and gently tap it with the
flat side of a wide knife. You can then remove the skin either with
your fingers or with a small knife. If there is a green sprout in the
clove's center, gently remove it since it is difficult to digest.


Chopping or crushing stimulates the enzymatic process that converts
the phytonutrient alliin into allicin, a compound to which many of
garlic's health benefits are attributed. In order to allow for
maximal
allicin production, wait several minutes before eating or cooking the
garlic.


Crush then cook garlic cloves lightly for the most health benefits,
say Agricultural Research Service scientists. Garlic's heart-
protective phytonutrients--its allicin and thiosulfinates-- help
lower
blood pressure and break up clumps of potentially artery-clogging
platelets in the bloodstream. Until now, most researchers assumed
eating raw whole garlic bulbs would provide the most phytonutrient
activity, but when they boiled (3 minutes), baked (200 degrees C) and
microwaved both crushed and uncrushed garlic cloves, they discovered
that crushing, which frees garlic's beneficial compounds, is
responsible for most of its health benefits. Although cooking for 10
minutes completely suppressed garlic's phytonutrient actions, lightly
cooking garlic was no problem--except for microwaving, which almost
entirely stripped garlic of its blood-thinning effects. J Agric Food
Chem. 2007 Feb 21;55(4):1280-8.
A Few Quick Serving Ideas:


Marinate pressed garlic in olive oil and use this flavored oil in
dressings and marinades.


Purée fresh garlic, canned garbanzo beans, tahini, olive oil and
lemon
juice to make quick and easy hummus dip.


Healthy sauté steamed spinach, garlic, and fresh lemon juice.


Add garlic to sauces and soups.


Purée roasted garlic, cooked potatoes and olive oil together to make
delicious garlic mashed potatoes. Season to taste.


Safety


Garlic is not a commonly allergenic food, is not known to contain
measurable amounts of goitrogens, oxalates, or purines, and is also
not included in the Environmental Working Group's 2006 report
"Shopper's Guide to Pesticides in Produce" as one of the 12 foods
most
frequently containing pesticide residues.


Do not store garlic in oil at room temperature. Garlic-in-oil
mixtures
stored at room temperature provide perfect conditions for producing
botulism, regardless of whether the garlic is fresh or has been
roasted.


Nutritional Profile


Garlic is an excellent source of manganese. . It is also a very good
source of vitamin B6 and vitamin C. and . In addition, garlic is a
good source of protein and thiamin (vitamin B1) as well as the
minerals phosphorous, selenium, calcium, potassium, iron and copper.


For an in-depth nutritional profile click here: Garlic.


In-Depth Nutritional Profile


In addition to the nutrients highlighted in our ratings chart, an in-
depth nutritional profile for Garlic is also available. This profile
includes information on a full array of nutrients, including
carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins,
minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart


In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created
a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart
shows
the nutrients for which this food is either an excellent, very good,
or good source (below the chart you will find a table that explains
these qualifications). If a nutrient is not listed in the chart, it
does not necessarily mean that the food doesn't contain it. It simply
means that the nutrient is not provided in a sufficient amount or
concentration to meet our rating criteria. (To view this food's in-
depth nutritional profile that includes values for dozens of
nutrients
- not just the ones rated as excellent, very good, or good - please
use the link below the chart.) To read this chart accurately, you'll
need to glance up in the top left corner where you will find the name
of the food and the serving size we used to calculate the food's
nutrient composition. This serving size will tell you how much of the
food you need to eat to obtain the amount of nutrients found in the
chart. Now, returning to the chart itself, you can look next to the
nutrient name in order to find the nutrient amount it offers, the
percent Daily Value (DV%) that this amount represents, the nutrient
density that we calculated for this food and nutrient, and the rating
we established in our rating system. For most of our nutrient
ratings,
we adopted the government standards for food labeling that are found
in the U.S. Food and Drug Administration's "Reference Values for
Nutrition Labeling." Read more background information and details of
our rating system.
Garlic
1.00 oz-wt
28.35 grams
42.24 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
manganese 0.47 mg 23.5 10.0 excellent
vitamin B6 (pyridoxine) 0.35 mg 17.5 7.5 very good
vitamin C 8.85 mg 14.8 6.3 very good
tryptophan 0.02 g 6.3 2.7 good
selenium 4.03 mcg 5.8 2.5 good
calcium 51.31 mg 5.1 2.2 good
phosphorus 43.38 mg 4.3 1.8 good
vitamin B1 (thiamin) 0.06 mg 4.0 1.7 good
copper 0.08 mg 4.0 1.7 good
protein 1.80 g 3.6 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%


In-Depth Nutritional Profile for Garlic


References


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American Botanical Council. New Research Supports Garlic's Role in
Arresting and Reversing Arteriosclerosis. www. Herbalgram.org, the e-
newsletter of the American Botanical Council, April 29, 2005.
Andorfer JH, Tchaikovskaya T, Listowsky I. Selective expression of
glutathione S-transferase genes in the murine gastrointestinal tract
in response to dietary organosulfur compounds. Carcinogenesis 2003
Nov
21 [Epub ahead of print].
Anwar MM, Meki AR. Oxidative stress in streptozotocin-induced
diabetic
rats: effects of garlic oil and melatonin. Comp Biochem Physiol A Mol
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Baluchnejadmojarad T, Roghani M. Endothelium-dependent and -
independent effect of aqueous extract of garlic on vascular
reactivity
on diabetic rats. Fitoterapia. 2003 Dec;74(7-8):630-7.
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ED, Julius D, Jordt SE, Zygmunt PM. Pungent products from garlic
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2005
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of
chrysotile asbestos-induced genotoxicity in human peripheral blood
lymphocytes by garlic extract. Toxicol Lett. 2004 Nov 28;153(3):
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Cavagnaro PF, Camargo A, Galmarini CR, Simon PW. Effect of cooking on
garlic (Allium sativum L.) antiplatelet activity and thiosulfinates
content. J Agric Food Chem. 2007 Feb 21;55(4):1280-8. Epub 2007 Jan
27. PMID:17256959.
Durak I, Aytac B, Atmaca Y, Devrim E, Avci A, Erol C, Oral D. Effects
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Elkayam A, Mirelman D, Peleg E, Wilchek M, Miron T, Rabinkov A, Oron-
Herman M, Rosenthal T. The effects of allicin on weight in fructose-
induced hyperinsulinemic, hyperlipidemic, hypertensive rats. Am J
Hypertens. 2003 Dec;16(12):1053-6.
Galeone C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R,
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Clin Nutr. 2006 Nov;84(5):1027-32. PMID:17093154.
Keiss HP, Dirsch VM, Hartung T, Haffner T, Trueman L, Auger J, Kahane
R, Vollmar AM. Garlic (Allium sativum L.) modulates cytokine
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