Garlic বা রসুন

Allium sativum, commonly known as garlic, is a species in the onion genus, Allium.

Its close relatives include the onion, shallot, leek, chive, and rakkyo. With a history of over 7,000 years of human consumption and use, garlic is native to central Asia, and has long been a staple in the Mediterranean region, as well as a frequent seasoning in Asia, Africa, and Europe. It was known to Ancient Egyptians, and has been used both as a food flavoring and as a traditional medicine.

Nutrients

In the typical serving size of 1–3 cloves (3–9 g), garlic provides no significant nutritional value with the content of all essential nutrients below 10% of the Daily Value (DV) (right table).[34] When expressed per 100 grams, garlic contains several nutrients in rich amounts (> 20% DV), including vitamins B6 and C, and the dietary minerals, manganese and phosphorus. Per 100 gram serving, garlic is also a good source (10–19% DV) of certain B vitamins including thiamine (Vitamin B1), and pantothenic acid (Vitamin B5), as well as certain dietary minerals including calcium, iron, and zinc (table bellow).

Garlic, raw

Nutritional value    per 100 g (3.5 oz)

Energy                                   623 kJ (149 kcal)

Carbohydrates                    33.06 g

Sugars                                   1 g

Dietary fiber                                    2.1 g

Fat                                          0.5 g

Protein                                  6.36 g

Vitamins

Thiamine (B1)                      (17%) 0.2 mg

Riboflavin (B2)                    (9%) 0.11 mg

Niacin (B3)                           (5%) 0.7 mg

Pantothenic acid (B5)       (12%) 0.596 mg

Vitamin B6                           (95%) 1.235 mg

Folate (B9)                           (1%) 3 μg

Vitamin C                              (38%) 31.2 mg

Minerals

Calcium                                 (18%) 181 mg

Iron                                        (13%) 1.7 mg

Magnesium                          (7%) 25 mg

Manganese                          (80%) 1.672 mg

Phosphorus                         (22%) 153 mg

Potassium                             (9%) 401 mg

Sodium                                  (1%) 17 mg

Zinc                                        (12%) 1.16 mg

Other constituents

Selenium                               14.2 μg

11 Proven Health Benefits of Garlic

Garlic is a plant in the Allium (onion) family.

It is closely related to onions, shallots and leeks.

It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties (1).

Its use was well documented by all the major civilizations… including the Egyptians, Babylonians, Greeks, Romans and the Chinese.

This is what garlic looks like:

Garlic Bulbs and Cloves

The entire “head” is called a garlic bulb, while each segment is called a clove. There are about 10-20 cloves in a single bulb, give or take.

We now know that most of the health effects are caused by one of the sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

This compound is known as allicin, and is also responsible for the distinct garlic smell.

                     

Allicin enters the body from the digestive tract and travels all over the body, where it exerts its potent biological effects (which we’ll get to in a bit).

Bottom Line: Garlic is a plant in the onion family, grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits.

2. Garlic Is Highly Nutritious, But Has Very Few Calories

Calorie for calorie, garlic is incredibly nutritious.

A 1 ounce (28 grams) serving of garlic contains (3):

Manganese: 23% of the RDA.

Vitamin B6: 17% of the RDA.

Vitamin C: 15% of the RDA.

Selenium: 6% of the RDA.

Fiber: 1 gram.

Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need.

This is coming with 42 calories, with 1.8 grams of protein and 9 grams of carbs.

Bottom Line: Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients.

3. Garlic Can Combat Sickness, Including the Common Cold

Garlic supplementation is known to boost the function of the immune system.

One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo (4).

The average length of cold symptoms was also reduced by 70%, from 5 days in placebo to just 1.5 days in the garlic group.

Another study found that a high dose of garlic extract (2.56 grams per day) can reduce the number of days sick with cold or flu by 61% (5).

If you often get colds, then adding garlic to your diet could be incredibly helpful.

Bottom Line: Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.

4. The Active Compounds in Garlic Can Reduce Blood Pressure

Elderly Woman Choosing Between Pills and Garlic

Cardiovascular diseases like heart attacks and strokes are the world’s biggest killers.

High blood pressure, or hypertension, is one of the most important drivers of these diseases.

Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure.

In one study, aged garlic extract at doses of 600-1,500 mg was just as effective as the drug Atenolol at reducing blood pressure over a 24 week period.

Supplement doses must be fairly high to have these desired effects. The amount of allicin needed is equivalent to about four cloves of garlic per day.

Bottom Line: High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension). In some instances, supplementation can be as effective as regular medications.

5. Garlic Improves Cholesterol Levels, Which May Lower The Risk of Heart Disease

Heart and Stethoscope

Garlic can lower Total and LDL cholesterol.

For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15%.

Looking at LDL (the “bad”) and HDL (the “good”) cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL.

Garlic does not appear to lower triglyceride levels, another known risk factor for heart disease.

Bottom Line: Garlic supplementation seems to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

6. Garlic Contains Antioxidants That May Help Prevent Alzheimer’s Disease and Dementia

Garlic on Blue Wooden Board

Oxidative damage from free radicals contributes to the aging process.

Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage.

High doses of garlic supplements have been shown to increase antioxidant enzymes in humans , as well as significantly reduce oxidative stress in those with high blood pressure.

The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may help prevent common brain diseases like Alzheimer’s disease and dementia.

Bottom Line: Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer’s disease and dementia.

7. Garlic May Help You Live Longer

Purple Garlic

Effects on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

Bottom Line: Garlic has known beneficial effects on common causes of chronic disease, so it makes perfect sense that it could help you live longer.

8. Athletic Performance Can be Improved With Garlic Supplementation

Dumbbells

Garlic was one of the earliest “performance enhancing” substances.

It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of labourers.

Most notably, it was administered to Olympic athletes in ancient Greece.

Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.

Subjects with heart disease that took garlic oil for 6 weeks had a reduction in peak heart rate of 12% and improved their exercise capacity.

However, a study on nine competitive cyclists found no performance benefits.

Other studies suggest that exercise-induced fatigue may be reduced with garlic.

Bottom Line: Garlic can improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.

9. Eating Garlic Can Help Detoxify Heavy Metals in the Body

Hands Holding Garlic

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.

Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.

Bottom Line: Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.

10. Garlic May Improve Bone Health

Garlic Bulbs

No human trials have measured the effects of garlic on bone loss.

However, rodent studies have shown that it can minimise boneloss by increasing estrogen in females.

One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency.

This suggests that this garlic may have beneficial effects on bone health in women.

Foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis.

Bottom Line: Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

11. Garlic Is Easy to Include In Your Diet and Tastes Absolutely Delicious

Housewife Cooking

The last one is not a health benefit, but still important.

It is the fact that it is very easy (and delicious) to include garlic in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

The minimum effective dose for therapeutic effects is one clove eaten with meals, two or three times a day.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood thinning medications, then talk to your doctor before increasing your garlic consumption.

The active compound allicin only forms when garlic is crushed or cleaved when it is raw. If you cook it before crushing it, then it won’t have the same health effects.

Therefore, the best way to consume garlic is raw, or to crush and cut it and leave it out for a while before you add it to your recipes.

12. Anything Else?

For thousands of years, garlic was believed to have medicinal properties. We now have the science to confirm it.

Carrot-Onion Fry

Carrot-Onion Fry is a sweet and hot curry that can be made fairly quickly. This vegetarian/vegan curry is a great accompaniment for phulka (an Indian flatbread) and rice. Carrots are low-fat and an important source of vitamin A and potassium which are great for your heart health.

Servings: 4

Cooking Time: 20 minutes

Ingredients

4 cups carrot, scraped (not peeled), and sliced into thin rounds

3 cups onion, cut into medium cubes

Turmeric powder, a pinch

Asafoetida powder, a pinch

1 tsp urad dal (split black gram)

1 tsp cumin seeds (jeera)

1/2 tsp mustard seeds (rai)

4 curry leaves

1 red chilli, broken into a couple pieces

1-1 1/2 tsp red chilli powder

Salt to taste

4-5 tsp vegetable oil

Preparation

Heat the oil in a wide skillet. Add the asafoetida and urad dal and fry for a few seconds.

As the dal starts turning golden, add the cumin and mustard seeds and fry until they start popping.

Add the red chillies, turmeric, and curry leaves and fry for a couple seconds.

Add the onions and carrots and a little salt and stir.

Sprinkle a little water and cover and cook on medium heat, stirring occasionally, until the vegetables are tender.

Remove the lid, and add the red chilli powder, and saute the carrot-onion fry for 3-4 minutes on medium heat until the pieces start browning a bit.

Remove from heat, and serve the carrot-onion fry with phulka or rice.

Lemon Garlic Chicken Recipe

Ingredients:

200 gm boneless chicken breast

8-10 cloves garlic minced

3 tsp lemon juice

2 tbsp butter

1 tsp red chilli flakes

4-5 black peppercorns

4 tbsp white wine

Salt to taste

Black pepper powder to taste

For the Serving:

2 cups steamed basmati rice

Few lemon wedges

Few onion rings

Few basil leaves

How to make Lemon Garlic Chicken:

Clean the chicken breast throughly in normal running water and chop into cubes.

Apply salt, pepper powder, lemon juice and 1tbsp of butter on the pieces of chicken.

Cover and keep aside for 20-25 minutes.

Melt the remaining butter in a pan and add minced garlic.

Saute until garlic gets cooked, it will take few seconds.

Add chicken and red chilli flakes.

Cook on medium high flame until chicken slightly browned.

Add white wine and black peppercorns.

Fry for 7-8 minutes until chicken gets cooked.

Drizzle only few drops of water over all on the chicken.

Allow the chicken to cook in its own juice and do not add more water.

On the other side, prepare a baking sheet by applying little bit of butter.

Place the chicken on a prepared baking sheet/tray and keep in the oven.

Bake the cooked chicken at 350 F degrees for 5-6 minutes.

Serve the delicious Lemon Garlic Chicken on the bed of steamed rice.

Pour the sauce of chicken over all and garnish with few basil leaves.

Serve with lemon wedges and onion rings.

Chef Tips:

Mixed chicken can be used for making Lemon Garlic Chicken recipe.

This chicken dish must be served with basmati rice only, it gives a distinct flavor and unique experience while dinning.

Indian Garlic Chicken

Ingredients

1 chicken, about 3¾ lb (1.75kg), cut into 8 pieces, skin removed

¼ cup plain low-fat yogurt

2 tbsp fresh lemon juice

1 tbsp honey

2 garlic cloves, finely chopped

1 tsp salt

1 tsp ground ginger

½ tsp ground cardamom

½ tsp ground coriander

¼ tsp ground cumin

¼ tsp ground turmeric

Instructions

With a sharp knife, make a few shallow slashes in the chicken flesh and place in a nonmetallic dish.

To make the marinade, mix all the ingredients in a small bowl. Pour over the chicken, and toss until well coated. Cover and refrigerate for at least 1 hour and up to 1 day.

Preheat the oven to 400°F (200°C). Line a deep roasting pan with foil. Arrange the chicken in the pan. Pour about 2/3 cup water into the pan to form a shallow layer. Spoon any remaining marinade over the chicken. Bake for about 45 minutes, or until the chicken pieces are golden and crisp show no sign of pink when pierced at the bone. Serve hot or cold.

Variation: Grilled Garlic Chicken

Roast the chicken for 35 minutes. Build a fire on an outdoor grill. Grill, the chicken, turning occasionally, until crisp, about 5 minutes. To broil, position a broiler rack 8in (20cm) from the heat and line the rack with foil. Broil the chicken, turning often, until almost cooked through, about 35 minutes. Move the rack 2in (5cm) closer to the heat and grill until browned, about 5 minutes more.

Roast the chicken for 35 minutes. Build a fire on an outdoor grill. Grill, the chicken, turning occasionally, until crisp, about 5 minutes. To broil, position a broiler rack 8in (20cm) from the heat and line the rack with foil. Broil the chicken, turning often, until almost cooked through, about 35 minutes. Move the rack 2in (5cm) closer to the heat and grill until browned, about 5 minutes more.