4 Benefits of Garlic That Contribute to Longevity... What Consumption Methods Should Be Avoided?

Raw garlic... I really can't eat it...

Garlic is more effective when eaten raw.

Well... I have gastritis... and I also had reflux esophagitis...

I think I'll stick with eating it cooked. Haha...

Anyway, everyone knows the good benefits of garlic... I hope you take it properly in a way that suits you.

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◆…[Photo = Clip Art Korea]

Garlic, an essential ingredient in Korean cuisine. Garlic has been called "One Harm, Hundred Benefits" since ancient times. It is named for its one disadvantage, its pungent smell, and its hundred advantages. Like this, garlic has long been recognized not only for its effectiveness against diseases but also for its health benefits. Today, we introduce the benefits of garlic as revealed by the American health website WebMD and the effective ways to consume garlic as recommended by domestic indigenous Korean medicine hospitals.

What are the effects of garlic?

Help with cold prevention

Looking at previous studies, it was found that the antiviral properties contained in garlic can inhibit the replication of cold viruses when they invade our bodies. Additionally, a 2016 study revealed that aged garlic extract (AGE) can strengthen our immune system. The research team explained that people who took AGE supplements for three months during the peak cold and flu season had stronger immunity against colds and also experienced fewer sick days.

Suitable for lowering blood pressure

According to the World Health Organization (WHO), cardiovascular diseases are one of the leading causes of death, including heart attacks and strokes. Hypertension accounts for a significant portion of the factors that cause these diseases.

According to one study, it was confirmed that blood pressure significantly decreases in hypertensive patients who take garlic supplements. The research team explained that the number of people who experienced cardiovascular-related problems was approximately 16-40% lower in those who took garlic supplements compared to the control group. Additionally, another study suggested that garlic has a similar effect to regular blood pressure medications but with fewer side effects.

Improvement of cholesterol levels

Garlic is effective in lowering total cholesterol and LDL (bad) cholesterol. According to a study conducted in 2016, people who took garlic supplements for more than two months showed a reduction in LDL levels by up to 10%.

Contributing to lifespan extension

The potential effect of garlic on extending lifespan is difficult to prove at this moment. However, considering the positive impact of garlic consumption on major risk factors such as blood pressure, it can be argued that garlic may contribute to lifespan extension.

According to a study conducted in 2019, elderly people who consumed garlic at least once a week lived longer than those who did not. Additionally, it was found to have excellent protective effects against infectious diseases.

◆…[Photo = Clip Art Korea]

How to effectively consume such good garlic to maximize its benefits?

According to the health data from Jaseng Oriental Medicine Hospital, eating garlic raw provides more nutrients than cooking it. This is because heating garlic significantly reduces the allicin content, which is an essential component when discussing the benefits of garlic.

Allicin inside garlic is the main component responsible for garlic's pungent smell. It has various health benefits for the human body, most notably its antimicrobial action. Allicin penetrates bacteria, decomposes the proteins that make up bacteria, and inhibits the reproduction of pathogens such as tuberculosis, typhoid fever, and Helicobacter pylori.

When it combines with vitamin B1 inside the body, it transforms into a substance called alithiamine. Alithiamine functions similarly to vitamin B1 but is more easily absorbed by the body, remains in the bloodstream for a longer period, helps with recovery of physical strength, and promotes smooth metabolism. Additionally, allicin dilates blood vessels, lowering blood pressure, which is beneficial for cardiovascular health.

To maximize the effects of these allicins, it is better to eat them raw rather than cooked. For example, just like eating raw garlic with meat and wraps. Raw garlic is effective in reducing inflammation, boosting immunity, and lowering blood pressure and blood cholesterol levels, which helps cardiovascular health.

However, raw garlic is not suitable for people with acid reflux disease. It can cause heartburn and irritate the digestive system. If you have a weak stomach, it is recommended to replace raw garlic with cooked garlic to avoid irritating the digestive tract.

Kim Hye-in (phoenix@joseilbo.com)

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