What happens if you eat garlic every day?

Garlic is a powerful flavor ingredient that is used by millions of people in the kitchen and is made up of minerals such as iodine, phosphorus, potassium and vitamins such as B6. Its properties are based, above all, on the sulfur components it contains (allicin, allyl/diallyl sulfides), according to the Spanish Nutrition Foundation.

One of the main benefits of consuming garlic is that lowers the risk of blood pressure problemssomething that generally worries hypertensive people, according to a study published by the scientific journal Molecular and Cellular Biochemistry.

Also, the medical journal Diabetes, Metabolic Syndrome and Obesity published a study that found that diabetic patients who consumed garlic on an empty stomach to complement their respective treatment showed a considerable reduction in their glucose levels.

Similarly, the study conducted by researchers at the Institute of Toxicology at Shandong University (China) revealed that garlic was superior to placebo in reducing total serum cholesterol (TC) and triglycerides (TG).

Additionally, the medical journal Journal of Medicinal Food published an investigation showing that garlic can fight inflammation processesas it incorporates elements such as diallyl disulfide that are used to naturally treat arthritis.

However, according to Medline Plus, the US National Library of Medicine, it is important to reduce the intake of garlic in people with stomach or digestive problems, as it could cause irritation of the gastrointestinal tract.

Medline Plus also warns that garlic, especially fresh, could increase bleeding. Therefore, they recommend stopping taking it at least two weeks before a surgical procedure. Likewise, patients undergoing anticoagulant treatment should monitor their consumption, since it can increase the risk of bleeding.

Additionally, to obtain the benefits already mentioned, the consumption of garlic must be accompanied by a healthy diet that, according to the World Health Organization, includes:

  • Fruits, vegetables, legumes (such as lentils and beans), nuts, and whole grains (for example, unprocessed corn, millet, oats, wheat, or brown rice).
  • At least 400 g (or five servings) of fruit and vegetables per day, except potatoes, sweet potatoes, cassava and other starchy tubers.
  • Less than 10% of total caloric intake from free sugars, which is equivalent to 50 grams (or about 12 level teaspoons) for a person of healthy body weight consuming approximately 2,000 calories per day.
  • Less than 30% of daily caloric intake from fat. The unsaturated ones (present in fish, avocados, nuts and in sunflower, soybean, canola and olive oils) are preferable to the saturated ones (present in fatty meat, butter, palm and coconut oil, cream , cheese, clarified butter, and lard), and trans fats of all types, particularly those produced industrially (found in frozen pizzas, pies, cookies, pastries, wafers, cooking oils, and spreads) and from ruminants (found in the meat and dairy products of ruminants such as cattle, sheep, goats and camels). The WHO suggested reducing saturated fat intake to less than 10% of total calorie intake, and trans fat intake to less than 1%. In particular, industrially produced trans fats are not part of a healthy diet and should be avoided.
  • Less than five grams of salt (approximately one teaspoon) per day. Salt should be iodized.

However, as with any food that you want to include in your daily diet, it is important to consult your treating physician or a nutritionist about the best way to consume it, and if existing medical conditions are not an impediment to benefiting from it. all the properties of the food already named.