Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Lahsun, also known as garlic, is a commonly used herb and spice in many cuisines around the world. It belongs to the Allium family, which also includes onions, shallots, and leeks. Garlic is known for its strong and pungent flavor, and it is used to add depth and aroma to a wide variety of dishes.
Garlic is used in a wide range of dishes, including soups, sauces, stir-fries, marinades, and as a seasoning for various meats and vegetables. Garlic is available in various forms, including fresh garlic bulbs, garlic powder, garlic granules, and garlic paste. You can use the form that best suits your recipe.
Lahsun (Garlic) Nutrition
Nutritional profile of raw Lahsun (garlic) per 100 grams:
| Nutrient | Amount |
|---|---|
| Calories | 149 kcal |
| Carbohydrates | 33.06 grams |
| Sugars | 1 grams |
| Dietary Fiber | 2.1 grams |
| Fat | 0.5 grams |
| Protein | 6.36 grams |
| Vitamin C | 31.2 mg (52% DV) |
| Calcium | 181 mg (18% DV) |
| Iron | 1.7 mg (9% DV) |
| Potassium | 401 mg (11% DV) |
| Phosphorus | 153 mg (15% DV) |
| Selenium | 14.2 mcg (20% DV) |
| Vitamin B6 (Pyridoxine) | 1.235 mg (62% DV) |
| Manganese | 1.672 mg (84% DV) |
Potential Health Benefits of Lahsun (garlic):
Garlic has so many potential benefits:
Antimicrobial Properties:
Garlic contains allicin, a compound that has antimicrobial properties, which means it may help fight off infections, including bacterial, viral, and fungal infections.
Cardiovascular Health:
Garlic has been associated with improved cardiovascular health.
It may help lower blood pressure, reduce cholesterol levels, and prevent the formation of blood clots, potentially reducing the risk of heart disease.
Antioxidant Effects:
Garlic is rich in antioxidants, which can help protect the body from oxidative damage caused by free radicals.
This can contribute to overall health and may reduce the risk of chronic diseases.
Anti-Inflammatory Effects:
Some studies suggest that garlic may have anti-inflammatory properties, which can be beneficial for conditions where inflammation plays a role, such as arthritis.
Immune System Support:
Garlic is believed to enhance the immune system, helping the body to defend against infections and illnesses.
Digestive Health:
Garlic can promote good digestion and may help alleviate some digestive issues.
Cancer Prevention:
Some research suggests that garlic may have cancer-preventive properties, particularly in relation to certain types of cancer, such as stomach and colorectal cancer.
Respiratory Health:
Garlic has been used traditionally to alleviate respiratory conditions, and it may help relieve symptoms of colds and flu.
Antifungal Properties:
Garlic has antifungal properties and may be used to treat fungal infections, such as athlete’s foot.
Aid for Weight Management:
Some studies have suggested that garlic may aid in weight management by regulating metabolism and reducing fat accumulation.
Summary:
It’s important to note that while garlic has many potential health benefits, it should not be used as a sole treatment for serious medical conditions.
If you have specific health concerns or are considering using garlic for its medicinal properties, it’s advisable to consult with a healthcare professional.
Additionally, individual responses to garlic can vary, and some people may experience digestive discomfort or allergic reactions, so it’s best to use it in moderation.
Lahsun (Garlic) Uses
Garlic is a versatile and widely used ingredient in cooking, and it adds a distinctive flavor and aroma to a wide range of dishes.
Here are some common uses of garlic in cooking:
Flavoring Agent
Garlic is primarily used to add flavor to dishes.
It has a pungent, slightly spicy, and savory taste that can enhance the overall taste of various foods.
Sauteed and Stir-Fried Dishes
Chopped or minced garlic is often sautéed in oil or butter at the beginning of cooking to infuse its flavor into stir-fries, pasta dishes, and many other recipes.
Soups and Stews
Garlic is a common ingredient in soups and stews.
Whole cloves or minced garlic can be added to the pot to flavor broths and stocks.
Roasted Dishes
Whole garlic bulbs can be roasted to produce a milder, sweeter flavor.
The roasted garlic cloves can be squeezed out and used in various dishes or as a spread.
Marinades and Dressings
Minced or crushed garlic is a key component in many marinades and salad dressings, adding depth and complexity to the flavor.
Pasta and Pizza
Garlic is often used to flavor pasta sauces, and it’s a popular topping for pizza.
Garlic oil or roasted garlic can be drizzled over these dishes.
Bread and Baked Goods
Garlic bread is a popular appetizer, made by spreading a garlic and butter mixture on slices of bread and toasting them.
Garlic can also be incorporated into various bread and baked goods recipes.
Poultry and Meat
Garlic complements the flavor of chicken, beef, lamb, and other meats.
It’s commonly used in marinades and rubs for meat dishes.
Vegetables
Garlic pairs well with a wide range of vegetables.
It’s often used in sautéed greens, roasted potatoes, and various veggie side dishes.
Dips and Spreads
Garlic is a key ingredient in many dips, such as hummus and tzatziki, as well as garlic spreads for sandwiches.
Sauces
Garlic can be found in various sauces, including tomato sauce, pesto, and Alfredo sauce.
Pickling
Garlic can be pickled and used as a flavoring in various pickled and fermented foods.
Asian and Mediterranean Cuisines
Garlic is a staple in Asian and Mediterranean cuisines, and it’s widely used in dishes like Thai curries, Chinese stir-fries, and Mediterranean kebabs.
Garlic Powder and Granules
In addition to fresh garlic, garlic powder and granules are used as convenient alternatives in spice blends, seasoning mixes, and rubs.
Garlic Supplements
Some people take garlic supplements for potential health benefits.
These supplements are available in various forms, including capsules and extracts.
Side Effects of Lahsun (Garlic)
While garlic is generally considered safe and has many potential health benefits, there are some side effects and considerations to be aware of:
Digestive Issues:
Consuming large amounts of raw garlic, especially on an empty stomach, can lead to digestive discomfort.
This may include heartburn, upset stomach, gas, and diarrhea in some individuals.
Bad Breath and Body Odor:
Garlic is well-known for causing bad breath (halitosis). This odor can persist for several hours after consuming garlic.
In some cases, it may also lead to a garlic-like body odor, particularly if consumed in large quantities.
Allergic Reactions:
Some people may be allergic to garlic. Allergic reactions can range from mild skin rashes and itching to more severe reactions like difficulty breathing.
If you suspect you have a garlic allergy, it’s important to avoid garlic and seek medical advice.
Interaction with Medications:
Garlic can interact with certain medications, especially blood-thinning drugs.
If you’re taking anticoagulants (blood thinners) or are scheduled for surgery, consult your healthcare provider before significantly increasing your garlic intake.
Gastroesophageal Reflux Disease (GERD):
Garlic may worsen symptoms of GERD or acid reflux in some individuals due to its potential to relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus.
Skin Irritation:
When applied topically, garlic can cause skin irritation or burns.
It’s important to use garlic preparations on the skin cautiously and diluted, and to avoid leaving them on the skin for an extended period.
Prolonged Bleeding:
Garlic has blood-thinning properties, which can be beneficial for cardiovascular health but may pose a risk when consumed in large quantities or in combination with other blood-thinning medications.
It can lead to prolonged bleeding times.
Interference with Medication Absorption:
Garlic supplements may interfere with the absorption of certain drugs and nutrients, such as iron.
This is more likely when garlic supplements are taken at high doses.
Dermatitis:
Handling garlic can cause contact dermatitis, a skin irritation or rash.
This can occur when cutting or peeling garlic cloves. Wearing gloves while handling garlic can help prevent this.
Asthma:
In some cases, consuming or handling garlic may trigger asthma symptoms or exacerbate existing asthma.
Garlic Benefits for Skin
Garlic has several potential benefits for the skin when used in moderation and with proper care.
However, it’s important to note that using garlic on the skin should be done cautiously, as it can be irritating for some individuals, especially when applied directly.
Here are some potential benefits of garlic for the skin:
Anti-Inflammatory Properties
Garlic contains compounds with anti-inflammatory properties, which may help reduce redness, swelling, and irritation associated with skin conditions like acne, eczema, and psoriasis.
Antibacterial and Antifungal Effects
Garlic has natural antibacterial and antifungal properties, making it a potential remedy for treating bacterial and fungal skin infections.
It may help inhibit the growth of bacteria and fungi on the skin’s surface.
Wound Healing
Some people use crushed garlic topically on minor cuts, scrapes, and wounds to help accelerate the healing process.
Garlic may promote tissue repair and minimize the risk of infection.
Acne Treatment
Garlic’s antibacterial properties can be beneficial for treating acne.
It may help reduce the presence of acne-causing bacteria when applied topically in a diluted form.
However, it should be used with caution, as it can be irritating to some individuals.
Anti-Aging Effects
Garlic is rich in antioxidants, which can help protect the skin from free radical damage.
Over time, this may contribute to a reduction in signs of premature aging, such as wrinkles and fine lines.
Scar Lightening
Some people use garlic topically to help lighten the appearance of scars and dark spots on the skin.
Its potential to promote tissue healing and reduce inflammation may aid in this process.
Eczema and Psoriasis
The anti-inflammatory properties of garlic may provide relief for people with eczema and psoriasis by reducing redness, itching, and inflammation when used cautiously in appropriate formulations.
Hair Health
While not directly related to the skin on the face, some people use garlic for its potential to promote hair health.
Garlic-infused oils or masks are sometimes applied to the scalp to improve hair quality and stimulate hair growth.
When using garlic for skin benefits:
- Always dilute garlic before applying it to the skin to reduce the risk of irritation.
- You can mix it with a carrier oil (such as olive or coconut oil) or use garlic-infused oils.
- Perform a patch test on a small area of skin to ensure you do not have an adverse reaction.
- Avoid using garlic on open wounds, broken skin, or sensitive areas, as it can be painful and cause further irritation.
- Be cautious with garlic if you have sensitive or reactive skin. Some individuals may experience skin irritation or allergic reactions.
If you experience any adverse reactions when using garlic on your skin, discontinue use and consult a dermatologist or healthcare professional.
Additionally, if you have an existing skin condition, it’s essential to seek professional guidance before using garlic or any home remedy on your skin.
Garlic benefits for hair
Garlic is often associated with potential benefits for hair health, primarily due to its nutritional content and various properties that can promote scalp health and hair growth.
Here are some potential benefits of garlic for hair:
Improved Blood Circulation
Garlic contains allicin, a compound that can help improve blood circulation.
When applied to the scalp, this enhanced blood flow can nourish hair follicles and encourage hair growth.
Strengthening Hair
Garlic is rich in minerals like sulfur, which is essential for hair health. Sulfur can help strengthen hair, reduce breakage, and promote thicker, healthier hair.
Antifungal Properties
Garlic’s natural antifungal properties can help combat dandruff and other scalp conditions caused by fungi.
Using garlic-based treatments may help maintain a clean and healthy scalp.
Reducing Hair Loss
Some people use garlic as a remedy to reduce hair loss and promote hair regrowth.
Garlic may help inhibit the action of the hormone dihydrotestosterone (DHT), which is associated with hair loss.
Preventing Scalp Infections
Garlic’s antimicrobial properties can help prevent or treat various scalp infections, such as fungal infections and bacterial conditions that may affect hair and scalp health.
Improving Hair Texture
Regular use of garlic treatments can result in softer and more manageable hair, making it easier to style.
To utilize garlic for hair benefits, you can consider the following methods:
Garlic Oil
Garlic-infused oil is a popular choice for hair treatments.
You can prepare garlic oil by heating a carrier oil (such as olive, coconut, or jojoba oil) and adding crushed garlic cloves.
Allow the mixture to cool, strain out the garlic, and then massage the oil into your scalp.
Leave it on for at least an hour (or overnight) before washing your hair.
Garlic Shampoo and Conditioner
Some hair care products contain garlic extracts or are infused with garlic for added hair benefits.
Look for such products at your local store.
Garlic Hair Masks
You can prepare homemade garlic hair masks by combining crushed garlic with other ingredients, such as yogurt, honey, or aloe vera, and applying the mixture to your hair and scalp.
Leave it on for a period of time before rinsing.
Consult a Professional
If you have specific hair and scalp concerns or conditions, consider consulting a dermatologist or a healthcare professional.
They can provide tailored advice and recommend appropriate treatments.
Summary:
It’s important to note that while garlic can offer potential benefits for hair health, not everyone may respond the same way, and some individuals may experience skin or scalp irritation.
Always perform a patch test and start with a small amount to ensure you do not have adverse reactions.
Additionally, the odor of garlic can be strong and may linger, so consider this when using garlic treatments for your hair.
Garlic benefits for heart
Garlic has long been associated with several potential benefits for heart health, and numerous studies have explored its effects on cardiovascular well-being.
Here are some of the key heart-related benefits of garlic:
Blood Pressure Reduction
Garlic, particularly aged garlic extract, has been shown to have a modest but significant impact on reducing blood pressure.
It can help relax blood vessels and lower blood pressure, potentially reducing the risk of hypertension (high blood pressure), which is a risk factor for heart disease.
Lowering Cholesterol Levels
Garlic may help lower total cholesterol and “bad” LDL cholesterol levels.
High LDL cholesterol is linked to a higher risk of atherosclerosis and heart disease.
Garlic’s ability to reduce cholesterol levels is attributed to its active compounds, such as allicin.
Triglyceride Reduction
Garlic may also lower triglyceride levels in the blood. Elevated triglycerides are associated with an increased risk of heart disease.
Anti-Inflammatory Effects
Chronic inflammation is linked to various cardiovascular diseases.
Garlic has anti-inflammatory properties that can help reduce inflammation in the body, which may contribute to overall heart health.
Antioxidant Properties
Garlic is rich in antioxidants, which can protect the heart and blood vessels from oxidative damage caused by free radicals.
Antioxidants in garlic may help prevent the development of atherosclerosis and other heart-related conditions.
Reduced Platelet Aggregation
Garlic has antiplatelet effects, which means it can help prevent the formation of blood clots.
This reduces the risk of blood clot-related conditions, such as strokes and heart attacks.
Endothelial Function Improvement
Garlic can enhance the function of the endothelium, the thin layer of cells lining blood vessels.
Improved endothelial function is associated with better blood vessel dilation and reduced risk of vascular diseases.
Anti-Hypertensive Properties
Garlic’s blood pressure-lowering effects are valuable for individuals with hypertension.
By reducing blood pressure, it may help decrease the risk of heart disease and stroke.
Cardioprotective Effects
Regular consumption of garlic has been linked to a reduced risk of developing heart disease.
Some research suggests that it may contribute to overall heart health and longevity.
Caution:
It’s important to note that while garlic has several potential benefits for heart health, it should not be used as a sole treatment for heart conditions or as a replacement for medical advice and prescribed treatments.
Garlic can be incorporated into a heart-healthy diet as part of a balanced lifestyle.
If you have specific heart-related concerns or are considering using garlic supplements for heart health, it’s advisable to consult with a healthcare professional to ensure it is appropriate for your situation and to determine the correct dosage and form of garlic to use.
Garlic benefits for Women
Garlic offers various potential benefits for women’s health, much like it does for men and individuals of all genders.
Here are some of the potential benefits of garlic for women:
Heart Health
Garlic is known for its potential to reduce high blood pressure and lower cholesterol levels, which are important factors in maintaining heart health.
Heart disease is a leading cause of death among women. Incorporating garlic into a heart-healthy diet may help reduce the risk of cardiovascular problems.
Antioxidant Properties
Garlic is rich in antioxidants, which can help protect cells from oxidative damage caused by free radicals.
These antioxidants can support overall health and may reduce the risk of chronic diseases, including those that affect women.
Antibacterial and Antiviral Effects
Garlic has antimicrobial properties, which can help boost the immune system.
It may be particularly useful in preventing and treating common illnesses, such as colds and flu.
Bone Health
Garlic contains some minerals, such as manganese, which are important for maintaining bone health.
This can be beneficial for women, especially as they age and may be at greater risk of osteoporosis.
Reducing Menopausal Symptoms
Some studies suggest that garlic may help alleviate certain menopausal symptoms, such as hot flashes, due to its potential to regulate hormonal imbalances.
Antifungal Properties
Garlic can be used to treat fungal infections, such as yeast infections, which are more common in women.
Hormonal Balance
Garlic may help balance hormones, which is essential for women’s overall health and well-being.
This balance can potentially alleviate certain menstrual and hormonal symptoms.
Anti-Inflammatory Effects
Garlic’s anti-inflammatory properties may help alleviate inflammatory conditions, such as arthritis, which are more common in women.
Hair and Skin Health
Garlic has sulfur-containing compounds that can be beneficial for skin and hair health.
It may help improve the texture of hair and promote a healthy complexion when used in hair and skincare products.
Cancer Prevention
Some research suggests that garlic may have cancer-preventive properties, particularly in relation to certain types of cancer that affect women, such as breast and ovarian cancer. However, more research is needed in this area.
Garlic Benefits for Bones
Garlic offers certain potential benefits for bone health, primarily due to its nutritional content and some of its natural properties.
While the effects of garlic on bones are not as well-studied as some other aspects of its health benefits, here are ways in which garlic may contribute to bone health:
Manganese Content
Garlic contains manganese, which is an essential mineral for bone health.
Manganese is involved in the formation and maintenance of healthy bone tissue.
Anti-Inflammatory Properties
Garlic has anti-inflammatory properties, and chronic inflammation can have a negative impact on bone health.
Reducing inflammation in the body can help protect and maintain bone density and strength.
Antioxidant Effects
Garlic is rich in antioxidants, which can help protect bone cells from oxidative damage.
Free radicals can negatively affect bone health by promoting bone resorption, which is the breakdown of bone tissue.
Sulfur Content
Garlic contains sulfur-containing compounds, such as allicin.
Sulfur is important for the synthesis of collagen, a structural protein found in bones and other connective tissues.
Hormone Regulation
Some studies suggest that garlic may have a positive impact on hormone regulation, including sex hormones.
Proper hormone balance is important for bone health, particularly for women as they go through menopause and experience changes in hormone levels.
Antibacterial and Antifungal Properties
Garlic’s antimicrobial properties can help prevent infections that may negatively impact bone health, such as osteomyelitis, which is a bone infection.
Improved Blood Flow
Garlic can help improve blood circulation. Proper blood flow is essential for delivering nutrients to bones and ensuring their overall health.
Summary:
While garlic has these potential benefits for bone health, it’s important to remember that maintaining strong and healthy bones involves various factors.
A balanced diet, physical activity, adequate calcium and vitamin D intake, and other lifestyle choices all play a crucial role in supporting bone health.
It’s also worth noting that the effects of garlic on bones are not as extensively researched as other aspects of its health benefits.
If you have specific concerns about your bone health or osteoporosis, it’s advisable to consult with a healthcare professional.
They can provide guidance on dietary choices, supplements, and lifestyle adjustments that are most appropriate for your individual circumstances.
Garlic Benefits for Weight Loss
Garlic has several potential benefits for weight loss when incorporated into a balanced diet and overall healthy lifestyle.
While it’s not a magic solution for shedding pounds, garlic can contribute to weight management in various ways:
Appetite Control
Garlic may help control appetite. Some studies suggest that consuming garlic can increase the feeling of fullness, which may reduce overall food intake and calorie consumption.
Metabolism Boost
Garlic can potentially boost metabolism due to its natural thermogenic properties.
A faster metabolism can lead to increased calorie expenditure, which may support weight loss.
Blood Sugar Regulation
Garlic may help regulate blood sugar levels by improving insulin sensitivity.
Stable blood sugar levels can reduce cravings for high-calorie, sugary foods and support weight management.
Reducing Fat Storage
Some research indicates that garlic may help reduce the storage of fat in the body by inhibiting the formation of fat cells.
Improved Digestion
Garlic can promote good digestion, which is important for effective nutrient absorption and maintaining a healthy weight.
Proper digestion can reduce bloating and other digestive discomforts that may lead to overeating.
Lower Cholesterol
Garlic may help lower cholesterol levels, particularly LDL cholesterol.
High cholesterol can contribute to weight gain, so reducing it may support weight management.
Anti-Inflammatory Effects
Chronic inflammation can hinder weight loss and overall health.
Garlic has anti-inflammatory properties that can help reduce inflammation in the body.
Detoxification
Garlic is believed to support the body’s natural detoxification processes, helping to eliminate toxins from the body.
A well-functioning detoxification system can contribute to overall health and weight management.
Preventing Overeating
Garlic’s potential appetite-suppressing effects can help prevent overeating and reduce the consumption of excessive calories.
Summary:
It’s important to incorporate garlic as part of a well-balanced diet and a comprehensive weight management plan.
While garlic can offer potential benefits, it should not be relied upon as the sole method for losing weight.
A healthy weight management approach should include regular physical activity and a diet rich in fruits, vegetables, lean proteins, and whole grains.
Additionally, individual responses to garlic may vary, and some people may experience digestive discomfort or allergic reactions.
If you have specific weight loss goals or concerns, it’s advisable to consult with a healthcare professional or a registered dietitian who can provide personalized guidance and support for your weight management journey.
Frequently Asked Questions
Users frequently searched for questions related to garlic:
Recommended Amount of Garlic per Day:
There is no specific daily dosage of garlic recommended for everyone, but a common guideline is to consume 1-2 cloves of garlic per day.
This amount can provide health benefits without overwhelming your palate with a strong garlic flavor.
Keep in mind that individual tolerance to garlic can vary, so start with a small amount and increase it gradually.
Best Time to Eat Garlic:
The best time to eat garlic is during meals, as part of your regular diet. Garlic can be incorporated into various dishes, such as soups, stews, stir-fries, and roasted vegetables.
Eating garlic with food can help reduce its strong odor and flavor, making it more palatable.
However, some people also consume raw garlic in the morning, often on an empty stomach, for its potential health benefits.
If you choose to eat raw garlic this way, be aware that it may cause digestive discomfort in some individuals, and it can lead to strong garlic breath. It’s a good idea to start with a small amount and pay attention to how your body responds.
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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