Hello Kawan Mastah! In this journal article, we will discuss about the benefits and proper ways of consuming garlic or “bawang putih” in Indonesian language. Garlic has been known for its various health benefits and also widely used as a seasoning in many dishes. So, let’s dive in and learn more about it!
What is Garlic?
Garlic or Allium sativum is a vegetable from the onion family that is widely used worldwide as a flavoring and medicinal herb. Garlic contains various nutrients such as vitamins, minerals, and antioxidants that are beneficial for human health.
Garlic Nutritional Facts
Nutrient |
Amount per 100g of Garlic |
|---|---|
Calories |
149 |
Protein |
6.4g |
Carbohydrates |
33.1g |
Fiber |
2.1g |
Fat |
0.5g |
31% of daily value |
|
Vitamin B6 |
62% of daily value |
Calcium |
18% of daily value |
Iron |
13% of daily value |
The Benefits of Consuming Garlic
Garlic has been used for centuries as a natural remedy for various health problems due to its medicinal properties. Here are the benefits of consuming garlic:
1. Boosts Immune System
Garlic contains compounds that have been shown to enhance the immune system, which helps the body fight off infections and diseases.
2. Lowers Blood Pressure
Garlic has been shown to reduce blood pressure in people with high blood pressure, which can help lower the risk of heart disease and stroke.
3. Reduces Cholesterol Levels
Garlic has been found to lower cholesterol levels, which can help reduce the risk of heart disease.
4. Promotes Digestive Health
Garlic has been shown to stimulate digestion and promote the growth of beneficial gut bacteria.
5. Anti-inflammatory Properties
Garlic contains compounds that have anti-inflammatory properties, which can help reduce inflammation throughout the body.
6. Anti-bacterial and Anti-viral Properties
Garlic has been shown to have anti-bacterial and anti-viral properties, which can help fight off infections caused by bacteria and viruses.
Different Ways to Consume Garlic
Garlic can be consumed in various ways depending on your preferences and needs. Here are some ways of consuming garlic:
1. Raw Garlic
Eating raw garlic is the most effective way to consume it as it retains all of its health benefits. However, eating raw garlic can also cause bad breath and an upset stomach.
2. Cooked Garlic
Garlic can be added to various dishes during cooking, such as soups, stews, and stir-fries. Cooking garlic can reduce its health benefits, but it is still a good way to consume it.
3. Garlic Supplements
Garlic supplements are available in the form of pills or capsules, which can be easier for some people to consume. However, it is important to consult with a healthcare professional before taking any supplements.
4. Garlic Oil
Garlic oil can be used as a seasoning or added to dishes during cooking. It is also available in the form of supplements.
Precautions When Consuming Garlic
Garlic is generally safe to consume for most people. However, here are some precautions to take when consuming garlic:
1. Allergic Reactions
Some people may be allergic to garlic, which can cause symptoms such as skin rash, difficulty breathing, and swelling of the face and mouth. If you experience any of these symptoms, seek medical attention immediately.
2. Interference with Medications
Garlic can interact with certain medications, such as blood thinners and diabetes medications, so it is important to consult with a healthcare professional before consuming garlic supplements.
3. Upset Stomach
Consuming too much garlic can cause an upset stomach, so it is important to consume it in moderation.
FAQ
Q. Can garlic cure a common cold?
A. Garlic has anti-bacterial and anti-viral properties that can help boost the immune system and fight off infections. However, there is limited evidence to suggest that garlic alone can cure a common cold.
Q. How much garlic should I consume per day?
A. According to the World Health Organization, consuming 2-5 grams of fresh garlic per day is recommended to achieve the health benefits of garlic.
Q. How long does it take for garlic to work?
A. The effects of garlic can vary depending on the individual and the health condition being treated. However, it may take several weeks or months of consuming garlic regularly to see significant health benefits.
Conclusion
Garlic is a versatile and nutritious vegetable that can provide many health benefits when consumed regularly in moderation. Whether you prefer eating raw, cooked, or supplementing with garlic, there are many ways to incorporate it into your diet. Remember to take precautions and consult with a healthcare professional before consuming garlic supplements or if you experience any adverse reactions.