GARLIC HEALTH BENEFITS AND MINERALS

Posted in VEGETABLES HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Strong flavored, garlic cloves contain many noteworthy phyto-nutrients, minerals, vitamins, and antioxidants that have proven health benefits. Total measured antioxidant strength (ORAC value) is 5346 µmol TE/100 g

2.  Its bulbs contain organic thio-sulfinite compounds such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide. Upon disruption of bulb (while crushing, cutting, etc.), these compounds convert into allicin through enzymatic reaction.

3.  Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme within the liver cells.

4.  Allicin decreases blood vessel stiffness through facilitation of nitric oxide (NO) release. Nitric oxide relaxes blood vessels and thereby, bring a reduction in the total blood pressure. Further, it blocks platelet clot formation and has fibrinolytic action inside the blood vessels. This function of allicin helps decrease the overall risk from coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.

5.  Research studies also suggest that consumption of garlic is associated with a possible decrease in the incidence of stomach cancer.

6.  Allicin and other essential volatile compounds also found to have anti-bacterial, anti-viral, and anti-fungal activities.

7.  Garlic is an excellent source of minerals and vitamins that are essential for optimum health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. Selenium is a heart-healthy mineral, and is an important cofactor for antioxidant enzymes within the body. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.

8.  It contains many flavonoid anti-oxidants like carotene beta, zea-xanthin, and vitamins like vitamin-C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Minerals:

Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

149 Kcal

7.5%

Carbohydrates

33.06 g

25%

Protein

6.36 g

11%

Total Fat

0.5 g

2%

Cholesterol

0 mg

0%

Dietary Fiber

2.1 g

5.5%

VITAMINS

Folates

3 µg

1%

Niacin

0.700 mg

4%

Pantothenic acid

0.596 mg

12%

Pyridoxine

1.235 mg

95%

Riboflavin

0.110 mg

8%

Thiamin

0.200 mg

17%

Vitamin A

9 IU

<1%

Vitamin C

31.2 mg

52%

Vitamin E

0.08 mg

0.5%

Vitamin K

1.7 µg

1.5%

ELECTROLYTES

Sodium

153 mg

10%

Potassium

401 mg

8.5%

MINERALS

Calcium

181 mg

18 %

Copper

0.299 mg

33%

Iron

1.70 mg

21%

Magnesium

25 mg

6%

Manganese

1.672 mg

73%

Phosphorus

153 mg

22%

Selenium

14.2 µg

26%

Zinc

1.160 mg

10.5%

PHYTO-NUTRIENTS

Carotene-ß

5 µg

--

Crypto-xanthin-ß

0 µg

--

Lutein-zeaxanthin

16 µg

--

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