benefits of Garlic

10 amazing benefits of Garlic and ways to incorporate it into your diet.

Posted on: August 26th, 2023 09:55 AM

Garlic, a humble ingredient often found in our kitchens, holds within its cloves a treasure trove of health benefits and culinary delights. Its pungent aroma and distinct flavour have made it a staple in various cuisines around the globe. But garlic's significance goes beyond just adding flavour to dishes; it has been revered for its potential health-promoting properties for centuries.

In this blog, we will delve into the remarkable benefits of garlic and explore creative ways to seamlessly integrate it into your daily diet.


Nutritional profile of Garlic:

Garlic is rich in many essential nutrients. Mainly it is enriched with:

  • Manganese
  • Vitamin B6
  • Vitamin C
  • Selenium
  • Fibre

Apart from these vital components, garlic also consists of micronutrients such as sulfur, calcium, potassium, and phosphorus. A clove of garlic just has 4.5 kcal Calories.

Data source: USDA

Health benefits of garlic:

Garlic, a tiny bulb with an explosive array of health benefits, stands as a culinary superstar in kitchens worldwide.

Nutrient-rich and calorie-light.

Don't let its small size fool you; garlic packs a serious nutritional punch. Loaded with vitamins, minerals, and antioxidants, it's a low-calorie addition that fuels your body with goodness. While it adds a pungent flavour to the dishes, garlic simultaneously nourishes your body – a win-win situation.

Immune booster.

Garlic has been revered for its immune-boosting prowess for centuries. Its antimicrobial and antiviral properties can help fortify your immune system, making it your shield against various infections and illnesses. Research conducted in 2016 concluded that by including garlic in your meals, you provide your immune system with the reinforcements it needs to ward off illnesses.


Defends against the common cold.

The pungent cloves of garlic have been used for centuries to fight off the common cold. Rich in allicin, a potent compound with antimicrobial properties, garlic acts as a natural shield, fortifying your immune system and helping you stay a step ahead of seasonal sniffles.

Boosts cardiovascular health.

Heart health takes centre stage on Garlic's list of accomplishments. It's like a loyal guardian that regulates blood pressure, ensuring your cardiovascular system stays in harmony. Moreover, garlic's ability to improve cholesterol levels has earned it a standing ovation from cardiologists worldwide, reducing the risk of heart disease.

Fuel for Athletes. 

Athletes, take note! Garlic is your secret weapon for enhanced performance. Its natural compounds assist in dilating blood vessels, improving blood flow, and delivering more oxygen to your muscles. This means greater endurance and improved athletic prowess – all from this unassuming bulb.

Nature's detoxifier.

In our modern world filled with pollutants and toxins, garlic steps in as a detoxifying hero. Its sulfur-containing compounds aid in the activation of enzymes responsible for eliminating harmful substances from your body. A garlic-rich diet supports your body's natural detoxification processes, helping you feel revitalized.

Bone health booster.

Building strong bones goes beyond just calcium. Garlic contributes to bone health by increasing estrogen levels in females, which helps maintain bone density. For those savouring the wisdom of their years, this is particularly relevant in preventing age-related bone issues.

Takes care of the digestive tract.

Good digestion is the cornerstone of overall well-being, and garlic lends a hand here too. It stimulates the secretion of digestive enzymes, aiding in the breakdown of food and promoting smoother digestion. Bid farewell to bloating and discomfort, and welcome a happier tummy.

Nourishes your skin.

Beauty radiates from within, and garlic supports that radiance. Its antioxidants combat oxidative stress, slowing down the ageing process and keeping your skin looking youthful. Additionally, garlic's anti-inflammatory properties can help soothe skin conditions and relieve irritation.

Blood sugar balancer.

For individuals with diabetes or those at risk of developing it, garlic could offer some benefits. Studies suggest that it may help regulate blood sugar levels and improve insulin sensitivity.

Ways of incorporating garlic into your daily diet:

Garlic, with its aromatic flavour and numerous health benefits, can truly elevate the taste and nutritional value of your dishes. Here are some ingenious ways to incorporate garlic in its various forms – powder, granules, and paste – into your everyday Indian cuisine:

Garlic Powder.

Spice up your dishes effortlessly with garlic powder. Sprinkling garlic powder onto your dishes is like adding a pinch of enchantment to your culinary creations. It's a convenient option that infuses your dishes with that beloved garlic essence. Sprinkle a pinch of garlic powder into your sautéed spinach for an extra layer of depth.


Garlic Granules.

Garlic granules are like tiny flavour bursts waiting to transform your Indian veggie delights. As you stir-fry your mixed vegetables, toss in a teaspoon of garlic granules to infuse them with a gentle garlic whisper. Experiment with your lentil curries by adding a sprinkle of garlic granules; watch as the aromatic notes meld perfectly with the rich lentil textures, creating a symphony of flavours.

Garlic Paste.

Garlic paste along with its fellow mate ginger paste is an indispensable ingredient in every tempting Indian dish. It’s a culinary powerhouse that takes your dishes to the next level. Swirl a spoonful of garlic paste into your vegetable stir-fries for an instant aromatic uplift. If you're crafting a potato-based dish, like aloo gobi, smearing garlic paste onto the potatoes before roasting will infuse them with an irresistible garlicky crust. Embrace the full-bodied flavour of garlic paste and let your taste buds dance with delight.

Remember, while garlic offers an array of health perks, moderation is key. Too much of a good thing can lead to undesirable side effects.


Summing Up:

In a nutshell, garlic goes beyond being a flavour enhancer – it's a natural remedy chest with an array of health benefits. With Re:fresh garlic powder, granules, and paste at your disposal, your daily vegetarian Indian diet can be taken to new heights of flavour and nutrition. So, embrace this aromatic gem and let it work its magic in the realm of well-being.

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