Garlic is a culinary staple; it’s a prominent component of so many delicious recipes, and it’s celebrated for its distinctive flavor and aroma. However, beyond its great taste, this humble vegetable also offers up a wide array of health benefits. In fact, it can be an especially great ingredient to sprinkle into your meals if you’re over 40, as it’s been shown to boost heart health, brain health, and even gut health and immunity.
To shed some light on a few of the biggest upsides of this culinary treasure, we spoke to registered dietitian nutritionist Lisa Andrews. Read on for all of her insight regarding the role that garlic can play in your body and brain, and why it can be an especially powerful ingredient to consume as you enter middle age.
Garlic for heart health
As Andrews notes, "Garlic is part of the Mediterranean diet, which has been found to reduce the risk of heart disease." The Mediterranean diet's emphasis on fresh produce, whole grains, and healthy fats, along with moderate consumption of red wine, is renowned for its heart-protective benefits. Garlic, a cornerstone of this diet, contains compounds that actively lower blood pressure and cholesterol levels. "Garlic, specifically, has compounds that help lower blood pressure, and blood cholesterol," Andrews explains. Furthermore, its anti-inflammatory properties play a crucial role in safeguarding the health of arteries and fortifying cardiovascular resilience.
Garlic for gut health and immunity
Recent shows that garlic can play a significant role in nurturing gut health, which, in turn can have a major difference on your overall health—including your immune system. Andrews underscores this point, citing a review published on PubMed, which emphasizes the vital roles and mechanisms of garlic in combating atherosclerosis. By enhancing immune function and mitigating disease susceptibility, garlic stands out as a fantastic, easy ingredient to help you stay protected against various health challenges.
Garlic and brain health
Beyond its cardiovascular benefits, garlic demonstrates remarkable potential in safeguarding the health of your brain, particularly in averting neurodegeneration and inflammation. "Research indicates that garlic may help reduce neurodegeneration and inflammation, which may protect the brain from degeneration," Andrews points out. Through its bioactive components, garlic can be a promising ally in brain resiliency against neuroinflammatory processes, as highlighted in studies published on PubMed. This finding underscores the significance of garlic not only in promoting physical vitality but also in preserving cognitive function, especially in the aging population.
Garlic for mood
Andrews tells us that garlic can even help improve your mood and mental health—and not just because it tastes great! Emerging evidence suggests a potential role for garlic in promoting psychological well-being, including reducing anxiety and depression. Andrews cites a study conducted on diabetic rats, revealing that garlic compounds could mitigate anxiety and depressive-related behaviors by combating brain oxidative stress. "Garlic may have a role in reducing anxiety and depression," she states, emphasizing the holistic benefits of garlic consumption.
Bottom line
All in all, including garlic in your diet can be a simple, delicious strategy to promote overall health and well-being, especially for people over 40. From fortifying cardiovascular resilience to safeguarding neurological function and enhancing emotional balance, the benefits of this tasty ingredient are numerous. As Andrews aptly summarizes, "Garlic not only flavors your food; this little veggie has loads of health benefits for people over 40." And you know what they say: it's impossible to add too much, so don't hold back!
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