Garlic

Although garlic may not always bring good luck,

protect against evil or ward off vampires, it is
guaranteed to transform any meal into a bold,
aromatic and healthy culinary experience.
Fresh, dried and powdered garlic are available in markets
throughout the year, however, fresh varieties from California
are in season from June through December.
Garlic is arranged in a head, called the "bulb," averaging about
2 inches in height and diameter consisting of numerous small
separate cloves. Both the cloves and the entire bulb are
encased in paper-like sheathes that can be white, off-white or
pinkish. Although garlic cloves have a firm texture, they can
be easily cut or crushed. The taste of garlic is like no other-it
hits the palate with a hot pungency that is shadowed by a very
subtle background sweetness. While elephant garlic has larger
cloves, it is more closely related to the leek and therefore does
not offer the full health benefits of regular garlic.

This chart graphically details the %DV that a serving of Garlic

provides for each of the nutrients of which it is a good, very

good, or excellent source according to our Food Rating

System. Additional information about the amount of these
nutrients provided by Garlic can be found in the Food Rating
System Chart. A link that takes you to the In-Depth
Nutritional Profile for Garlic, featuring information over 80
nutrients, can be found under the Food Rating System Chart.

Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References

Health Benefits
Whole books have been written about garlic, an herb
affectionately called "the stinking rose" in light of its
numerous therapeutic benefits. A member of the lily or Allium
family, which also includes onions, garlic is rich in a variety
of powerful sulfur-containing compounds including
thiosulfinates (of which the best known compound is allicin),
sulfoxides (among which the best known compound is alliin),
and dithiins (in which the most researched compound is
ajoene). While these compounds are responsible for garlic's
characteristically pungent odor, they are also the source of
many of its health-promoting effects. In addition, garlic is an
excellent source of manganese, a very good source of vitamin
B6 and vitamin C and a good source of selenium.
Cardiovascular Benefits

Numerous studies have demonstrated potential benefits of

regular garlic consumption on blood pressure, platelet
aggregation, serum triglyceride level, and cholesterol levels.
Routine eating of garlic may also help stimulate the
production of nitric oxide in the lining of blood vessel walls,
which may help to relax them. As a result of these beneficial
actions, garlic can be described as a food that may help
prevent atherosclerosis and diabetic heart disease, as well as
reducing the risk of heart attack or stroke. However, exactly
which individuals are most benefitted from garlic consumption
remains a matter of some debate. A study published in the
Archives of Internal Medicine showed that garlic did not help
lower LDL cholesterol in adults with moderately high (versus
very high) levels when consumed at approximately one clove
per day, six days per week, for 6 months. However, these
researchers simulateously concluded that garlic might still
have cardiovascular benefits for these same individuals, even
though it did not help lower their LDL levels. While more
large-scale research studies are needed to determine the exact
nature of garlic's benefits, this food can definitely be
considered a potential ally in heart health.
A study published in Preventive Medicine shows that garlic
inhibits coronary artery calcification, a process that serves as a
marker for plaque formation since the body lays down calcium
in areas that have been damaged. In this year-long study,
patients given aged garlic extract daily showed an average
increase in their calcium score of 7.5%, while those in the
placebo group had an average increase in calcium score of
22.2%.
One reason for garlic's beneficial effects may be its ability to
lessen the amount of free radicals present in the bloodstream.
According to a study published in Life Sciences, a daily dose

of 1 ml/kg body weight of garlic extract for six months

resulted in a significant reduction in oxidant (free radical)
stress in the blood of patients with atherosclerosis.
Since atherosclerotic plaques develop when cholesterol
circulating in the bloodstream is damaged or oxidized, garlic's
ability to prevent these oxidation reactions may explain some
of its beneficial effects in atherosclerotic cardiovascular
diseases. A German study published in Toxicology Letters
indicates that garlic also greatly reduces plaque deposition and
size by preventing the formation of the initial complex that
develops into an atherosclerotic plaque. Called "nanoplaque,"
it is formed when calcium binds to proteoheparan sulfate and
then to LDL cholesterol. Garlic prevents the binding of
calcium to proteoheparan sulfate, thus decisively inhibiting
plaque generation.
Research presented at the 6th Annual Conference on
Arteriosclerosis, Thrombosis and Vascular Biology held by
the American Heart Association in Washington, D.C.,
suggests that garlic can help prevent and potentially reverse
atherosclerotic plaque formation. The laboratory studies,
conducted by well-known German scientist Professor
Gautnter Siegel, M.D., from the University of Medicine in
Berlin, Germany, found that powdered garlic (Kwai garlic)
reduced the formation of nanoplaque (the first building blocks
of atherosclerotic plaque) by up to 40% and reduced the size
of the nanoplaque that did form by up to 20%.
Dr. Siegel's research shows that garlic acts in a manner similar
to HDL ("good") cholesterol, which prevents the build-up of
nanoplaques by hindering the docking of LDL ("bad"
cholesterol) to its receptor sites in blood vessels or existing
plaques.

Both garlic and HDL were able to reduce plaque formation

and size within 30 minutes of incubation in these experiments.
Existing plaques were dissolved by up to 25% within 15
minutes after the garlic was introduced, indicating a reversal
of existing problems related to build-up of arterial plaque. In
addition, calcification of the cholesterol docking sites in the
arteries was reduced by up to 50% in the presence of the garlic
extracts.
New Research More Fully Explains Garlic's
Cardiovascular Benefits
Laboratory research by US and Swedish scientists published
in the August 2005 Proceedings of the National Academy of
Sciences reveals the mechanism behind garlic's cardiovascular
benefits.
The compounds in garlic responsible for its pungency also
excite a neuron pathway providing cardiovascular benefits.
Garlic's pungency-and that of the other members of the
Alliumgenus of plants, such as onions, leeks and chives-results
from its organosulphur compounds, allicin and diallyl
disulphide (DADS). In this current in vitro study, allicin and
DADS were found to activate perivascular sensory nerve
endings, inducing the relaxation and enlargement of blood
vessels, lowering blood pressure and improving blood flow
throughout the body.
Garlic's numerous beneficial cardiovascular effects are due to
not only its sulfur compounds, but also to its vitamin C,
vitamin B6, selenium and manganese:
Garlic is a very good source of vitamin C, the body's primary
antioxidant defender in all aqueous (water-soluble) areas, such
as the bloodstream, where it protects LDL cholesterol from

oxidation. Since it is the oxidized form of LDL cholesterol

that initiates damage to blood vessel walls, reducing levels of
oxidizing free radicals in the bloodstream can have a profound
effect on preventing cardiovascular disease.
Garlic's vitamin B6 helps prevent heart disease via another
mechanism: lowering levels of homocysteine. An intermediate
product of an important cellular biochemical process called
the methylation cycle, homocysteine can directly damage
blood vessel walls.
The selenium in garlic not only helps prevent heart disease,
but also provides protection against cancer and heavy metal
toxicity. A cofactor of glutathione peroxidase (one of the
body's most important internally produced antioxidants),
selenium also works with vitamin E in a number of vital
antioxidant systems. Since vitamin E is one of the body's top
defenders in all fat-soluble areas, while vitamin C protects the
water-soluble areas, garlic, which contains both nutrients, does
a good job of covering all the bases.
Garlic is rich not only in selenium, but also in another trace
mineral, manganese, which also functions as a cofactor in a
number of other important antioxidant defense enzymes, for
example, superoxide dismutase. Studies have found that in
adults deficient in manganese, the level of HDL (the "good
form" of cholesterol) is decreased.
Practical Tip: National Health and Medical Research Council
(NHMRC) Level III-3 evidence shows that consuming a half
to one clove of garlic daily may have a cholesterol-lowering
effect of up to 9%.(Tapsell LC, Hemphill I, et al. Med J Aust)
Anti-Inflammatory, Antibacterial and
Antiviral Activity

Garlic, like onions, contains compounds that inhibit

lipoxygenase and cyclooxygenase, (the enzymes that generate
inflammatory prostaglandins and thromboxanes), thus
markedly reducing inflammation. These anti-inflammatory
compounds along with the vitamin C in garlic, especially fresh
garlic, make it useful for helping to protect against severe
attacks in some cases of asthma and may also help reduce the
pain and inflammation of osteoarthritis and rheumatoid
arthritis.
In addition, allicin, one of the sulfur-compounds responsible
for garlic's characteristic odor, is a powerful antibacterial and
antiviral agent that joins forces with vitamin C to help kill
harmful microbes. In research studies, allicin has been shown
to be effective not only against common infections like colds,
flu, stomach viruses, and Candida yeast, but also against
powerful pathogenic microbes including tuberculosis and
botulism.
Although garlic alone appears unable to prevent infection with
Helicobacter pylori (H. pylori), the bacterium responsible for
most peptic ulcers, as well as gastritis, frequently eating this
richly flavored bulb may keep H. pylori from doing much
damage. A study recently conducted at Faith University in
Istanbul, Turkey, compared two groups of healthy individuals:
one was selected from individuals who regularly ate lots of
raw and/or cooked garlic, while the other group was composed
of individuals who avoided it. For 19 months, blood samples
were regularly collected from both groups and evaluated for
the presence of H.pylori. While the incidence of H.pylori was
pretty comparable-the bacterium was found in 79% of garlic
eaters and 81% of those who avoided garlic-the garlicconsuming group had a clear advantage in that antibodies to
H.pylori were much lower in their blood compared to those

who ate no garlic. (Antibodies are formed when the immune

system reacts to anything it considers a potential pathogen, so
less antibodies to H.pylori means less of the bacterium was
present.) Among those who ate garlic, those who ate both raw
and cooked garlic had even lower levels of antibodies than
those who ate their garlic only raw or only cooked.
Laboratory studies recently conducted at the University of
Munich, Germany, help explain why garlic may be such a
potent remedy against the common cold. In these studies,
garlic was found to significantly reduce the activity of a
chemical mediator of inflammation called nuclear
transcription factor (NF) kappa-B.
NF kappa-B is itself activated as part of the immune system's
inflammatory response to invading organisms and damaged
tissue. So, anything that sets off an inflammatory response
(e.g. allergenic foods, a cold or other infection, physical
trauma, excessive exercise, excessive consumption of foods
containing high levels of omega-6 fatty acids-such as meat,
corn or safflower oil) can trigger a surge in NF kappa-B,
which in turn not only promotes inflammation but sets up
ideal conditions for viruses, including HIV, to replicate. In the
blood samples tested in these German studies, unfertilized
garlic caused a 25% drop in NF kappa-B activity, while sulfurfertilized garlic lowered NF kappa-B activity by a very robust
41%!
Garlic and Onions Protective against Many
Cancers
Making garlic and onions a staple in your healthy way of
eating may greatly lower your risk of several common
cancers, suggests a large data set of case-control studies from

Southern European populations (Galeone C, Pelucchi C et al,

American Journal of Clinical Nutrition).
Study participants consuming the most garlic had a 39%
reduced risk for cancer of the oral cavity and pharynx, 57%
reduced risk for esophageal cancer, 26% reduced risk for
colorectal cancer, 44% reduced risk for laryngeal cancer, 10%
reduced risk for breast cancer, 22% reduced risk for ovarian
cancer, 19% reduced risk for prostate cancer, and 31%
reduced risk for renal cell cancer, compared to those eating the
least garlic. Similarly, those eating the most onions showed an
84% reduced risk for cancer of the oral cavity and pharynx,
88% reduced risk for esophageal cancer, 56% reduced risk for
colorectal cancer, 83% reduced risk for laryngeal cancer, 25%
reduced risk for breast cancer, 73% reduced risk for ovarian
cancer, 71% reduced risk for prostate cancer, and 38%
reduced risk for renal cell cancer, compared to those eating the
least onions.
Potent, Even Against Drug-Resistant Strains
of Bacteria
Results of two studies suggest that garlic is a potent antibiotic,
even against strains that have become resistant to many drugs.
One study conducted at the University of California Irvine
Medical Center and published in the December 2003 issue of
Nutrition showed that garlic juice, even when diluted up to
1:128 of the original juice, demonstrates significant
antibacterial activity against a spectrum of pathogens
including antibiotic-resistant strains such as methicillin- and
ciprofloxacin-resistant staphylococci, vancomycin-resistant
enterococci, and ciprofloxacin-resistant Pseudomonas
aeruginosa. A second study found that garlic was able to
inhibit methicillin-resistant Staphylococcus aureus (MSRA)

from human patients that was injected into laboratory

animals.(MSRA is one of the antibiotic resistant bacteria
whose incidence has risen dramatically in recent years in
hospitals.)
Promotes Optimal Health
The organosulfur compound found in garlic called ajoene may
also be useful in the treatment of skin cancer. In a study
published in the July 2003 Archives of Dermatological
Research, researchers applied ajoene topically to the tumors of
patients with either nodular or superficial basal cell carcinoma,
and in 17 of the 21 patients, the tumors shrunk significantly.
Lab tests of the tumors before and after the application of
ajoene revealed a significant decrease in Bcl-2, an apoptosissuppressing protein. (Apoptosis is the self-destruct sequence
used by the body to eliminate cancerous cells.)
Other studies have shown that as few as two or more servings
of garlic a week may help protect against colon cancer.
Substances found in garlic, such as allicin, have been shown
to not only protect colon cells from the toxic effects of cancercausing chemicals, but also to stop the growth of cancer cells
once they develop. While more research is needed to confirm,
recent animal research has also suggested that garlic may
confer protection against the development of stomach cancer
through its potential ability to decrease H.pylori-induced
gastritits.
Cooking garlic with meat appears to reduce the production of
carcinogenic (cancer-causing) chemicals that can occur in
meat as a result of cooking methods, such as grilling, that
expose meat to high temperatures.

Research presented at the American Association for Cancer

Research's Frontiers in Cancer Prevention Research meeting
in Baltimore, MD, suggests that the phytonutrient responsible
for garlic's pungency may help prevent cancer by inhibiting
the effects of one such carcinogen called PhIP.
A cancer-causing heterocyclic amine, PhIP is thought to be
one reason for the increased incidence of breast cancer among
women who eat large quantities of meat because it is rapidly
transformed into DNA-damaging compounds.
Diallyl sulphide (DAS), an organosulfur compound that gives
garlic its unique flavor, has been shown to inhibit the
transformation of PhIP into carcinogens. DAS blocks this
transformation by decreasing the production of the liver
enzymes (the Phase I enzymes CYP1A1, CYP1A2 and
CYP1B1) that transform PhIP into activated DNA-damaging
compounds.
In addition, DAS signals the genes responsible for producing
two protective antioxidant enzymes, (glutathione-S-transferase
(GST) and superoxide dismutase (SOD), which help protect
the body against harmful compounds such as those produced
from PhIP. These findings suggest that making garlic, onion,
chives and other Allium vegetables, all of which contain DAS,
a staple part of your Healthiest Way of Eating may help in
preventing breast cancer induced by PhIP in well-done meats.
And enjoying these DAS-rich foods may help protect the men
you love as well: Consumption of Allium vegetables has also
been associated with a reduced risk of prostate cancer.
Good intakes of vitamin C and selenium, with which fresh
garlic is well-endowed, are also associated with a reduced risk
of colon cancer, making garlic a smart addition to any colon
cancer prevention plan.

Cardiovascular disease is a well-known side-effect of diabetes,

but garlic may provide some protection. When diabetic
laboratory animals were given garlic extract for an 8-week
period, the hyperreactivity of their blood vessels to
noradrenaline (a vasoconstrictive hormone) and acetylcholine
(a compound involved in nerve transmission) was significantly
lessened. According to the researchers, their results suggest
that garlic may help prevent the development of abnormal
vascular contraction seen in diabetics.
Promotes Weight Control
The most potent active constituent in garlic, allicin, has been
shown to not only lower blood pressure, insulin and
triglycerides in laboratory animals fed a fructose (sugar)-rich
diet, but also to prevent weight gain, according to a study
published in the American Journal of Hypertension. In this
study, animals who developed high insulin levels, high blood
pressure, and high triglycerides were given either allicin or
served as a control. Despite the fact that all of the animals
consumed the same amount of food, weight rose in the control
group but not in animals who were being supplemented with
allicin. In those groups, body weight remained stable or
declined slightly when allicin was given. The researchers
concluded that allicin may be of practical value for weight
control.
Protection against Asbestos
Asbestos, a well-known carcinogen, is thought to cause cell
mutations by generating reactive oxygen species (free
radicals) and depleting one of the body's most important
internally produced antioxidants, glutathione. Garlic contains
numerous sulfur compounds and glutathione precursors that
act as antioxidants and also demonstrate anti-carcinogenic

properties. In a laboratory study published in Toxicology

Letters, garlic extract, when administered along with asbestos,
so significantly reduced DNA mutations in human blood
lymphocytes (a type of immune cell), that the researchers
concluded: "garlic extract may be an efficient, physiologically
tolerable quencher of asbestos-induced genotoxcity."
Description
For a small vegetable, garlic (Allium sativum) sure has a big,
and well deserved, reputation. This member of the Lily family,
a cousin to onions, leeks and chives, can transform any meal
into a bold, aromatic and healthy culinary experience.
Garlic is arranged in a head, called the "bulb," which is made
up of separate cloves. Both the cloves and the entire bulb are
encased in paper-like sheathes that can be white, off-white or
pinkish.
Garlic cloves are off-white in color, and although they have a
firm texture, they can be easily cut or crushed. The taste of
garlic is like no other; it hits the palate with a hot pungency
that is shadowed by a very subtle background sweetness.
The teardrop-shaped garlic bulbs range in size; however, they
usually average around two inches in height and two inches in
width at their widest point. While elephant garlic has larger
cloves, it is more closely related to the leek and therefore does
not offer the full health benefits of regular garlic.
History
Native to central Asia, garlic is one of the oldest cultivated
plants in the world and has been grown for over 5000 years.
Ancient Egyptians seem to have been the first to cultivate this
plant that played an important role in their culture.

Garlic was not only bestowed with sacred qualities and placed
in the tomb of Pharaohs, but it was given to the slaves that
built the Pyramids to enhance their endurance and strength.
This strength-enhancing quality was also honored by the
ancient Greeks and Romans, civilizations whose athletes ate
garlic before sporting events and whose soldiers consumed it
before going off to war.
Garlic was introduced into various regions throughout the
globe by migrating cultural tribes and explorers. By the 6th
century BC, garlic was known in both China and India, the
latter country using it for therapeutic purposes.
Throughout the millennia, garlic has been a beloved plant in
many cultures for both its culinary and medicinal properties.
Over the last few years, it has gained unprecedented
popularity since researchers have been scientifically validating
its numerous health benefits.
Currently, China, South Korea, India, Spain and the United
States are among the top commercial producers of garlic.
How to Select and Store
For maximum flavor and nutritional benefits, always purchase
fresh garlic. Although garlic in flake, powder or paste form
may be more convenient, you will derive less culinary and
health benefits from these forms.
Purchase garlic that is plump and has unbroken skin. Gently
squeeze the garlic bulb between your fingers to check that it
feels firm and is not damp.
Avoid garlic that is soft, shriveled and moldy or that has
begun to sprout. These may be indications of decay that will
cause inferior flavor and texture. Size is often not an

indication of quality. If your recipe calls for a large amount of

garlic, remember that it is always easier to peel and chop a few
larger cloves than many smaller ones. Fresh garlic is available
in the market throughout the year.
Store fresh garlic in either an uncovered or a loosely covered
container in a cool, dark place away from exposure to heat and
sunlight. This will help maintain its maximum freshness and
help prevent sprouting, which reduces its flavor and causes
excess waste. It is not necessary to refrigerate garlic. Some
people freeze peeled garlic; however, this process reduces its
flavor profile and changes its texture.
Depending upon its age and variety, whole garlic bulbs will
keep fresh from two weeks to two months. Inspect the bulb
frequently and remove any cloves that appear to be dried out
or moldy. Once you break the head of garlic, it greatly reduces
its shelf life to just a few days.
How to Enjoy
Tips for Preparing Garlic:
The first step to using garlic (unless you are roasting the entire
bulb) is to separate the individual cloves. An easy way to do
this is to place the bulb on a cutting board or hard surface and
gently, but firmly, apply pressure with the palm of your hand
at an angle. This will cause the layers of skin that hold the
bulb together to separate.
To separate the skin from the individual cloves, place a clove
with the smooth side down on a cutting board and gently tap it
with the flat side of a wide knife. You can then remove the
skin either with your fingers or with a small knife. If there is a

green sprout in the clove's center, gently remove it since it is

difficult to digest.
Chopping or crushing stimulates the enzymatic process that
converts the phytonutrient alliin into allicin, a compound to
which many of garlic's health benefits are attributed. In order
to allow for maximal allicin production, wait several minutes
before eating or cooking the garlic.
Crush then cook garlic cloves lightly for the most health
benefits, say Agricultural Research Service scientists. Garlic's
heart-protective phytonutrients-its allicin and thiosulfinateshelp lower blood pressure and break up clumps of potentially
artery-clogging platelets in the bloodstream. Until now, most
researchers assumed eating raw whole garlic bulbs would
provide the most phytonutrient activity, but when they boiled
(3 minutes), baked (200 degrees C) and microwaved both
crushed and uncrushed garlic cloves, they discovered that
crushing, which frees garlic's beneficial compounds, is
responsible for most of its health benefits. Although cooking
for 10 minutes completely suppressed garlic's phytonutrient
actions, lightly cooking garlic was no problem-except for
microwaving, which almost entirely stripped garlic of its
blood-thinning effects. J Agric Food Chem. 2007 Feb
21;55(4):1280-8.
A Few Quick Serving Ideas:
Marinate pressed garlic in olive oil and use this flavored oil in
dressings and marinades.
Pure fresh garlic, canned garbanzo beans, tahini, olive oil and
lemon juice to make quick and easy hummus dip.
Healthy saut steamed spinach, garlic, and fresh lemon juice.

Add garlic to sauces and soups.

Pure roasted garlic, cooked potatoes and olive oil together to
make delicious garlic mashed potatoes. Season to taste.
Safety
Garlic is not a commonly allergenic food, is not known to
contain measurable amounts of goitrogens, oxalates, or
purines, and is also not included in the Environmental
Working Group's 2006 report "Shopper's Guide to Pesticides
in Produce" as one of the 12 foods most frequently containing
pesticide residues.
Do not store garlic in oil at room temperature. Garlic-in-oil
mixtures stored at room temperature provide perfect
conditions for producing botulism, regardless of whether the
garlic is fresh or has been roasted.
Nutritional Profile
Garlic is an excellent source of manganese. . It is also a very
good source of vitamin B6 and vitamin C. and . In addition,
garlic is a good source of protein and thiamin (vitamin B1) as
well as the minerals phosphorus, selenium, calcium,
potassium, iron and copper.
For an in-depth nutritional profile click here: Garlic.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for Garlic is also available. This
profile includes information on a full array of nutrients,
including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we
created a Food Rating System. This system allows us to
highlight the foods that are especially rich in particular
nutrients. The following chart shows the nutrients for which
this food is either an excellent, very good, or good source
(below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does
not necessarily mean that the food doesn't contain it. It simply
means that the nutrient is not provided in a sufficient amount
or concentration to meet our rating criteria. (To view this
food's in-depth nutritional profile that includes values for
dozens of nutrients - not just the ones rated as excellent, very
good, or good - please use the link below the chart.) To read
this chart accurately, you'll need to glance up in the top left
corner where you will find the name of the food and the
serving size we used to calculate the food's nutrient
composition. This serving size will tell you how much of the
food you need to eat to obtain the amount of nutrients found in
the chart. Now, returning to the chart itself, you can look next
to the nutrient name in order to find the nutrient amount it
offers, the percent Daily Value (DV%) that this amount
represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating
system. For most of our nutrient ratings, we adopted the
government standards for food labeling that are found in the
U.S. Food and Drug Administration's "Reference Values for
Nutrition Labeling." Read more background information and
details of our rating system.
Garlic
1.00 oz-wt

28.35 grams
42.24 calories

Nutrient

World's
Healthies
DV Nutrien
t
Amoun (%
t
Foods
t
)
Density
Rating

manganese 0.47 mg 23.5

10.0

excellent

vitamin B6
(pyridoxine 0.35 mg 17.5
)

7.5

very good

vitamin C

6.3

very good

tryptophan

8.85 mg 14.8
0.02 g

6.3

2.7

good

4.03
mcg

5.8

2.5

good

calcium

51.31
mg

5.1

2.2

good

phosphorus

43.38
mg

4.3

1.8

good

vitamin B1
(thiamin)

0.06 mg 4.0

1.7

good

copper

0.08 mg 4.0

1.7

good

1.5

good

selenium

protein
World's
Healthie
st
Foods

1.80 g

3.6

Rule

Rating
excellent
very
good
good

DV>=75
%
DV>=50
%
DV>=25
%

O Density>=7 AN DV>=10
R
.6
D
%
O Density>=3 AN
DV>=5%
R
.4
D
O Density>=1 AN DV>=2.5
R
.5
D
%

In-Depth Nutritional Profile for Garlic

References

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diseases: some hormonal and biochemical
mechanisms and associations. Scand J Clin Lab
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American Botanical Council. New Research
Supports Garlic's Role in Arresting and
Reversing Arteriosclerosis. www.
Herbalgram.org, the e-newsletter of the
American Botanical Council, April 29, 2005.
2005.
Andorfer JH, Tchaikovskaya T, Listowsky I.
Selective expression of glutathione Stransferase genes in the murine gastrointestinal
tract in response to dietary organosulfur
compounds. Carcinogenesis 2003 Nov 21 [Epub
ahead of print]. 2003.
Anwar MM, Meki AR. Oxidative stress in
streptozotocin-induced diabetic rats: effects of
garlic oil and melatonin. Comp Biochem Physiol
A Mol Integr Physiol. Aug;135(4):539-547 2003.

Baluchnejadmojarad T, Roghani M.
Endothelium-dependent and -independent effect
of aqueous extract of garlic on vascular
reactivity on diabetic rats. Fitoterapia. 2003
Dec;74(7-8):630-7. 2003.
Bautista DM, Movahed P, Hinman A, Axelsson
HE, Sterner O, HOgestatt ED, Julius D, Jordt SE,
Zygmunt PM. Pungent products from garlic
activate the sensory ion channel TRPA1. Proc
Natl Acad Sci U S A. 2005 Aug 15; [Epub ahead
of print] 2005. PMID:16103371.
Bhattacharya K, Yadava S, Papp T, Schiffmann
D, Rahman Q. Reduction of chrysotile asbestosinduced genotoxicity in human peripheral blood
lymphocytes by garlic extract. Toxicol Lett. 2004
Nov 28;153(3):327-32. 2004. PMID:15454308.
Cavagnaro PF, Camargo A, Galmarini CR, Simon
PW. Effect of cooking on garlic (Allium sativum
L.) antiplatelet activity and thiosulfinates
content. J Agric Food Chem. 2007 Feb
21;55(4):1280-8. Epub 2007 Jan 27. 2007.
PMID:17256959.
Durak I, Aytac B, Atmaca Y, Devrim E, Avci A,
Erol C, Oral D. Effects of garlic extract
consumption on plasma and erythrocyte
antioxidant parameters in atherosclerotic
patients. Life Sci. 2004 Sep 3;75(16):1959-66.
2004. PMID:15306163.
Elkayam A, Mirelman D, Peleg E, Wilchek M,
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