What Happens to Your Body When You Eat Garlic Regularly

Garlic

This pungent vegetable is packed with sulfuric compounds that may benefit your heart and immune health.

If there’s one clove of garlic in a recipe, you add three. If there’s a garlicky pasta on the menu, you order it. If you have to choose a side, it’s garlic bread.

Many of us love garlic. And if you count yourself in that group, you’re in luck—because the allium provides some pretty impressive health benefits when eaten regularly. We dove into the research to find out exactly what you can expect for your heart, digestion and immune system function. Learn the nutrition facts and health benefits of garlic, plus some ideas for how to add more garlic to your diet
Garlic Nutrition Facts

Garlic not only adds flavor to dishes, it also adds nutrition. Here are the nutrition facts for three cloves of raw garlic, per the USDA:

Calories: 13
Total Carbohydrates: 3 g
Dietary Fiber: 0 g
Total Sugars: 0 g
Protein: 0.5 g
Total Fat: 0 g
Sodium: 1.5 mg
Potassium: 36 mg
Vitamin C: 2.8 mg

Since the volume of garlic we typically eat is rather small, the amount of nutrients we ingest is also low. That said, garlic contains health-promoting nutrients like vitamin C, zinc, iron, potassium, magnesium and vitamin K. If you eat garlic regularly, you’ll get a greater amount of these important vitamins and minerals.

Health Benefits of Eating Garlic Regularly

Helps Support Your Immune System

Chronic inflammation can harm your immunity by reducing your white blood cell count. Studies investigating the effects of garlic extract have found that it helps reduce systemic inflammation and restore white blood cell levels, per a 2021 review in the Journal of Clinical and Translational Research. This is largely thanks to allicin, a sulfur-containing compound found in allium foods like onions, chives and garlic.

Trends in Food Science & Technology found that, thanks to its organosulfur compounds, garlic may have antiviral activity. The researchers believe garlic helps prevent viruses from entering and replicating in our cells.

You May Lower Your Cholesterol

Managing your cholesterol levels is important because high cholesterol increases your risk of heart disease and stroke, per the Centers for Disease Control and Prevention. Garlic may also improve cholesterol levels, particularly in those with high cholesterol or diabetes, finds a 2020 review in Antioxidants. However, these findings are limited, since most studies in this review found the benefits came from aged garlic extract or supplemental forms of garlic rather than the kinds of garlic used in cooking.
You Might Have Lower Blood Pressure

Garlic’s impact on immune health, along with its potential to reduce cholesterol levels, may also reduce blood pressure, per the aforementioned review in Antioxidants. A study in the review found that garlic may reduce both systolic and diastolic blood pressure in people with metabolic syndrome—a group of health conditions that increase your risk of heart disease, stroke and diabetes, per the National Heart, Lung and Blood Institute. These benefits were found when participants consumed 100 milligrams per kilogram of body weight (mg/kg) of raw crushed garlic twice a day for four weeks. For a 150-pound person, that’s equivalent to a little over two cloves.

You May Have Better Blood Sugar Levels

Garlic may also help regulate blood sugar levels, particularly in people with diabetes. A 2019 meta-analysis in Primary Care Diabetes found that garlic was more effective than a placebo at reducing fasting blood glucose and hemoglobin A1C levels in people with diabetes. Fasting blood glucose levels dropped by almost 11 mg/dL, and A1C dropped by about 0.6 mg/dL—both significant improvements.

You May Have Better Gut Health

You may have heard of probiotics—live bacteria that support your gut health—but don’t underestimate the power of prebiotics. Prebiotics feed the healthy bacteria in your gut, and garlic is a good source of them. In fact, after three months of Kyolic aged garlic extract supplementation, participants in a 2020 review and meta-analysis in Experimental and Therapeutic Medicine had more diverse and healthy gut microbiomes. (Keep in mind that the people in these studies were taking garlic supplements, so results may differ if you’re consuming garlic in your meals.)

However, garlic isn’t friendly to everyone’s gastrointestinal system. Garlic is high in fructans, so it may trigger digestive symptoms like gas and bloating for people with irritable bowel syndrome (IBS).

Other Potential Benefits

Garlic is also a source of antioxidants. In fact, the antioxidants in aged garlic extract may lessen neuroinflammation to support healthy brain function with age, per a 2020 study in Experimental and Therapeutic Medicine. In addition, a 2019 study in Nutrients found that among elderly Chinese people, those who consumed more garlic lived longer than those who rarely consumed garlic. This study was observational, so we can’t say for sure that garlic causes you to live longer, but there may be a connection.


How to Incorporate Garlic into Your Diet

Garlic is a must-have in your kitchen. You can keep garlic powder in your pantry, purchase minced garlic in a jar, freeze garlic puree in an ice cube tray or buy fresh heads of garlic. Here are some ways to incorporate more garlic in your diet:
Use it to season veggies. Cook minced garlic in a pan with oil to infuse the oil with a yummy garlic flavor. Then add your favorite veggies. Alternatively, if you don’t have fresh garlic on hand, you can use powdered garlic later in the cooking process.

Add it to rice. Adding garlic to rice dishes, like fried rice, gives it so much flavor. Plus, it pairs well with most proteins and veggies. Our easy, step-by-step guide for making fried rice is a great place to start.
Mix it into stews or curries. Garlic is often used in curries in parts of Asia and stews in parts of Latin America. Again, it’s all about adding flavor and nutrition. Try this Chickpea & Potato Curry for a flavorful, vegetarian curry with garlic.
Make a homemade salsa. Salsa is one of the most underrated ways to get more veggies. You can purchase jarred salsa, but why not try making it at home? This Roasted Tomatillo Salsa incorporates plenty of veggies including tomatillos, jalapeños, onion and—you guessed it—garlic!
Flavor proteins with it. Garlic goes well with almost every type of protein, such as fish, chicken, pork and beef. It also goes great with plant-based proteins like beans and tofu. Try the Garlic-Herb Chicken Cutlets & Garlic-Herb Tuna recipe for inspiration. You can also use a similar seasoning blend with other proteins.
Add it to pasta. Whether you’re having pasta with a red sauce, creamy sauce or oil, garlic goes great in just about every pasta dish. If you need ideas, try this Lemon-Garlic Pasta with Salmon or this Simple, Delicious Pasta Aglio e Olio (with Garlic and Oil).

What happens if I eat garlic every day?

Many cultures around the globe enjoy garlic daily, and the chances of unpleasant effects are low. You may be more likely to reap the health benefits of garlic if you eat it more often, since we tend to eat it in small quantities. However, if you have gut issues like irritable bowel syndrome (IBS), garlic may cause gas and bloating.


Does garlic detox your body?

For the average person, garlic does not detox your body. Your liver and kidneys do so regardless of whether or not you eat garlic.


Does garlic burn belly fat?

Some people claim that garlic’s anti-inflammatory properties “burn belly fat,” but this isn’t true. Eating garlic hasn’t been shown to result in long-term sustained weight loss.


What is the healthiest way to eat garlic?

Eating garlic as close to raw as possible is the healthiest way to eat garlic, since the allicin content will be at its peak. The more garlic is processed and cooked, the lower the allicin content gets.

Bottom Line

Garlic is a common vegetable in many cultural cuisines. Not only does it add a whole lot of flavor, it also adds nutrition. Most studies have found health benefits from concentrated forms of garlic like aged garlic extract or garlic supplements. That being said, adding more garlic to your diet doesn’t typically hurt and may even provide health benefits.

The exception is for those with digestive illnesses like irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD), since garlic may increase gas, bloating and acid reflux. You’ll also want to be careful about taking high doses of garlic if you’re taking medications for diabetes, high blood pressure, cholesterol or blood clots. since garlic has antihypertensive, antidiabetic and cholesterol-lowering effects.

How to boost testosterone naturally

Testosterone is the quintessential male hormone. This androgen plays a major role in a variety of physiological processes, including muscle mass, bone density, libido, and mood, to name a few. It's indeed a very important hormone, especially for men, and lower levels of testosterone can actually have an impact on your quality of life. So what can you do if your T levels are below normal? Well, you can start by following the simple tips in this gallery

Testosterone is an androgen and one of the most important hormones in our body. Though it’s a male sex hormone, females also have it and need it. In males, it has a wide range of functions, from developing physical masculine traits to regulating mood and boosting libido.

Testosterone also has a big influence on levels of muscle mass and bone strength. In women, it also has an impact on ovary health. Indeed, healthy levels of testosterone can have a great impact on overall health and well-being..

Testosterone levels

Testosterone levels vary depending on a number of factors, and indeed the range considered to be healthy also varies greatly, depending on the country you are in, and even on the lab you use to do the blood test.

What to look for

Testosterone is measured in two ways: total and free. Total testosterone includes both testosterone that’s attached to proteins and free testosterone (which is available for your body to use). Free testosterone alone is the value that has the most impact on people’s lives.

Low testosterone

Everyone is different when it comes to testosterone levels. This means that two people with the same level of testosterone can feel different and experience different symptoms. Low testosterone, also known as male hypogonadism, testosterone deficiency syndrome, or simply low-T, is when testosterone levels are below the level deemed healthy. Many times, it comes with symptoms.

Signs of low -T

Signs of low testosterone include low libido, fewer erections, decreased ejaculate volume, development of breasts, increase in body fat, mood swings, fatigue, sleep problems, as well as night sweats and/or hot flashes.

It’s a natural process

Testosterone levels naturally decrease with age. In men, this usually happens after 40 and gradually decreases over time.

Boosting testosterone levels

There are ways to boost testosterone naturally, and indeed these should be the first steps before considering more drastic measures, such as testosterone replacement therapy (or testosterone optimization). Now let’s take a look at how you can boost your testosterone levels.

Sleep

Quality sleep is crucial for testosterone production. Numerous studies have shown the correlation between poor sleep and testosterone production. While testosterone levels fluctuate, they usually peak in the first hours of the morning

More sleep, more T

One study found that the testosterone levels of a group of young healthy men who slept five hours per night for a week were reduced by 10% to 15%. While different people have different sleep needs, you can always try to increase the amount and quality of sleep you get each night.

Physical activity

Yes, working out can really have an impact on your testosterone levels—more specifically, resistance training (lifting weights). In fact, it can even acutely raise your T levels for about 15-30 minutes post-workout!

Lift some weights

Resistance training can improve body composition and has a positive impact on many other physiological factors, such as reduced insulin resistance. All of these are correlated with higher testosterone levels.

When exercise can be detrimental

Resistance training and sprinting, for instance, yield positive results when it comes to testosterone production. However, prolonged endurance workouts can have the opposite effect. Overtraining, regardless of the type of workout, can also negatively impact T levels.

Weight management

Being overweight or underweight can have a negative impact on health in general. Not only can it lead to chronic conditions such as cardiovascular disease and type 2 diabetes, but it also causes major disruptions in hormone production, and testosterone is no exception

Having excess body fat in particular, has been shown to have a direct impact on T levels. This is because fat cells produce estrogen (female sex hormone), which together with other conditions, such as higher insulin resistance, has an impact on testosterone levels. Maintaining a healthy weight is therefore very important to boost testosterone production naturally.

Sunlight exposure

Being exposed to sunlight not only is great for regulating your circadian cycle, but it also boosts your testosterone levels.

Vitamin D

Sunlight exposure is also how you get vitamin D. This vitamin is crucial for testosterone production (as well as having other benefits).

While you would ideally get your dose of vitamin D through sun exposure, this is sometimes not possible due to the season and indeed your location. In this case, a vitamin D supplement may be beneficial. You can check your vitamin D levels through blood work, so talk to your doctor and see if this is something you might benefit from.

Lower your stress levels

In a nutshell, when the levels of the stress hormone cortisol increase, the level of testosterone decreases. This is why it’s so important to keep on top of chronic stress.

High levels of cortisol have also been linked to higher levels of body fat, which in turn, have an impact on testosterone levels.

Diet

Diet is yet another natural way you can boost your testosterone levels. Consuming enough protein and fat, in particular, seem to have the greatest impact on healthy T levels.

Eat healthy fats

Our bodies need fats, and testosterone needs fat cells to be produced, including cholesterol. Consuming healthy vegetable fats such as olive oil, avocados, and nuts will help. But don’t shy away from animal fat such as eggs and butter either.

Fatty fish (i.e. salmon) for instance, is a great source of Omega-3 fatty acids, which are essential in the production of testosterone.

Cut down on alcohol

Excessive alcohol consumption is linked to lower testosterone levels. In fact, T levels can actually drop 30 minutes following the consumption of alcohol.

It’s important to reduce exposure to processed foods high in sugar, salt, and unhealthy fats (i.e. trans fats).

Avoid estrogen-like chemicals

You should also avoid ingesting estrogen-like chemicals such as bisphenol A (BPA), which can happen by consuming food and beverages stored in cans or plastic containers.

Supplements

We’ve already mentioned some nutrients that can be taken in supplement form, namely vitamin D and Omega-3 fatty acids, but there are others that may help boost testosterone naturally, if you have a nutrient deficiency

Zinc.

Zinc is essential in the production of testosterone. Lower levels of zinc may therefore hinder the production of T, so you may benefit from supplementing with it. You can also increase zinc intake through your diet, eating foods such as seafood (especially oysters), nuts, and beans.

Magnesium

Similarly, if you have a magnesium deficiency, testosterone production can be hindered. Supplementing may do the trick, and the same goes for eating foods rich in magnesium, such as leafy green vegetables.

Many supplements are sold as “testosterone boosters” but they often lack the research to support them. Supplements such as D-aspartic acid have shown mixed results in studies. Other supplements such as maca and tribulus terrestris, have shown an increase in libido, but such effect had no correlation with testosterone levels.

 

The Top 10 Healthiest Foods You Should Include in Your Diet

If you’ve been searching for the most nutritious foods to boost your wellbeing, you’re in the right place. We’re about to delve into a list of the top 10 healthiest foods you should definitely include in your diet. Not only will they help you feel more vibrant, but they’re also downright delicious. So, let’s get started.

Wilson's disease

 

Wilson's disease is a rare inherited disorder that causes copper to accumulate in your liver, brain and other vital organs. Most people with Wilson's disease are diagnosed between the ages of 5 and 35, but it can affect younger and older people, as well.

Copper plays a key role in the development of healthy nerves, bones, collagen and the skin pigment melanin. Normally, copper is absorbed from your food, and excess is excreted through a substance produced in your liver (bile).

But in people with Wilson's disease, copper isn't eliminated properly and instead accumulates, possibly to a life-threatening level. When diagnosed early, Wilson's disease is treatable, and many people with the disorder live normal lives.

Symptoms

Wilson's disease is present at birth, but signs and symptoms don't appear until the copper builds up in the brain, liver or other organ. Signs and symptoms vary depending on the parts of your body affected by the disease. They can include:

• A yellowing of the skin and the whites of the eye (jaundice)

• Golden-brown eye discoloration (Kayser-Fleischer rings)

• Fluid buildup in the legs or abdomen

• Problems with speech, swallowing or physical coordination

• Uncontrolled movements or muscle stiffness

When to see a doctor

Make an appointment with your doctor if you have signs and symptoms that worry you, especially if a family member has Wilson's disease.

Causes

Wilson's disease is inherited as an autosomal recessive trait, which means that to develop the disease you must inherit one copy of the defective gene from each parent. If you receive only one abnormal gene, you won't become ill yourself, but you're a carrier and can pass the gene to your children.

Risk factors

You can be at increased risk of Wilson's disease if your parents or siblings have the condition. Ask your doctor whether you should undergo genetic testing to find out if you have Wilson's disease. Diagnosing the condition as early as possible dramatically increases the chances of successful treatment.

Complications

Untreated, Wilson's disease can be fatal. Serious complications include:

• Scarring of the liver (cirrhosis). As liver cells try to make repairs to damage done by excess copper, scar tissue forms in the liver, making it more difficult for the liver to function.

• Liver failure. This can occur suddenly (acute liver failure), or it can develop slowly over years. A liver transplant might be a treatment option.

• Persistent neurological problems. Tremors, involuntary muscle movements, clumsy gait and speech difficulties usually improve with treatment for Wilson's disease. However, some people have persistent neurological difficulty despite treatment.

• Kidney problems. Wilson's disease can damage the kidneys, leading to problems such as kidney stones and an abnormal number of amino acids excreted in the urine.

• Psychological problems. These might include personality changes, depression, irritability, bipolar disorder or psychosis.

• Blood problems. These might include destruction of red blood cells (hemolysis) leading to anemia and jaundice.

Diagnosis

Diagnosing Wilson's disease can be challenging because its signs and symptoms are often hard to tell from those of other liver diseases, such as hepatitis. Also, symptoms can evolve over time. Behavioral changes that come on gradually can be especially hard to link to Wilson's.

Doctors rely on a combination of symptoms and test results to make the diagnosis. Tests and procedures used to diagnose Wilson's disease include:

• Blood and urine tests. Blood tests can monitor your liver function and check the level of a protein that binds copper in the blood (ceruloplasmin) and the level of copper in your blood. Your doctor also might want to measure the amount of copper excreted in your urine during a 24-hour period.

• Eye exam. Using a microscope with a high-intensity light source (slit lamp), an ophthalmologist checks your eyes for Kayser-Fleischer rings, which is caused by excess copper in the eyes. Wilson's disease also is associated with a type of cataract, called a sunflower cataract, that can be seen on an eye exam.

• Removing a sample of liver tissue for testing (biopsy). Your doctor inserts a thin needle through your skin, into your liver and draws a small sample of tissue. A laboratory tests the tissue for excess copper.

• Genetic testing. A blood test can identify the genetic mutations that cause Wilson's disease. Knowing the mutations in your family allows doctors to screen siblings and begin treatment before symptoms arise.

Treatment

Your doctor might recommend medications called chelating agents, which bind copper and then prompt your organs to release the copper into your bloodstream. The copper is then filtered by your kidneys and released into your urine.

Treatment then focuses on preventing copper from building up again. For severe liver damage, a liver transplant might be necessary

Medications

If you take medications for Wilson's disease, treatment is lifelong. Medications include:

• Penicillamine (Cuprimine, Depen). A chelating agent, penicillamine can cause serious side effects, including skin and kidney problems, bone marrow suppression, and worsening of neurological symptoms. Penicillamine should be used cautiously if you have a penicillin allergy. It also keeps vitamin B-6 (pyridoxine) from working, so you'll need to take a supplement in small doses.

• Trientine (Syprine). Trientine works much like penicillamine but tends to cause fewer side effects. Still, neurological symptoms can worsen when taking trientine.

• Zinc acetate (Galzin). This medication prevents your body from absorbing copper from the food you eat. It is typically used as maintenance therapy to prevent copper from building up again after treatment with penicillamine or trientine.
  Zinc acetate might be used as primary therapy if you can't take penicillamine or trientine. Zinc acetate can cause stomach upset.

Your doctor might also recommend other medications for symptom relief.

Surgery

If your liver damage is severe, you might need a liver transplant. During a liver transplant, a surgeon removes your diseased liver and replaces it with a healthy liver from a donor.

Most transplanted livers come from donors who have died. But in some cases a liver can come from a living donor, such as a family member. In that case, the surgeon removes your diseased liver and replaces it with a portion of the donor's liver.

Lifestyle and home remedies

If you have Wilson's disease, your doctor will likely recommend that you limit the amount of copper you consume in your diet. You might also want to have your tap water's copper levels tested if you have copper pipes in your home. And be sure to avoid multivitamins that contain copper.

Foods that contain high amounts of copper include:

• Liver

• Shellfish

• Mushrooms

• Nuts

• Chocolate

What you can do

When you make the appointment, ask if there's anything you need to do in advance, such as restrict your diet for blood tests.

Make a list of:

• Your symptoms and when they began

• Key personal information, including major stresses, other medical conditions you have and any family history of Wilson's disease

• All medications, vitamins or other supplements you take, including doses

• Questions to ask your doctor

Take a family member or friend along, if possible, to help you remember the information you're given.

For Wilson's disease, questions to ask your doctor include:

• What tests do I need?

• What treatment do you recommend?

• What are the side effects of the recommended treatment?

How To Look Young

Aging is a natural part of life for both men and women, but that doesn't mean it's always pleasant. If you're worried about losing your youthful looks and demeanor, then you're not alone. Don't worry -- there's help along the way. There are plenty of things you can do to knock years off your image without destroying your bank account or getting surgery, like taking attentive care of your skin and changing up your hairstyle.

 

Crafting Effective Workout Plans by Goal

Embarking on a fitness journey is a commendable decision, and creating a tailored workout plan is the key to achieving your fitness goals efficiently. Whether you aim to build muscle, lose weight, or enhance overall fitness, a well-structured workout plan is essential. In this blog, we'll guide you through the step-by-step process of creating personalized workout plans based on specific fitness goals.

Step 1: Define Your Fitness Goals Before diving into the workout planning process, it's crucial to clearly define your fitness goals. Are you looking to build muscle, shed excess weight, improve cardiovascular health, or enhance flexibility? Your goals will shape the type of exercises and intensity levels needed for an effective workout plan.

Step 2: Assess Your Current Fitness Level Understanding your current fitness level is essential to create a plan that challenges you appropriately. Assess your strength, endurance, and flexibility to determine a starting point. This self-assessment will help you set realistic and achievable milestones along your fitness journey.

Step 3: Choose Appropriate Exercises Once your goals and current fitness level are identified, select exercises that align with your objectives. For muscle building, incorporate strength training exercises like squats, deadlifts, and bench presses. If weight loss is your goal, focus on a combination of cardiovascular exercises such as running, cycling, and high-intensity interval training (HIIT).

Step 4: Plan Your Weekly Schedule Consistency is key to achieving fitness goals. Design a weekly workout schedule that includes a mix of strength training, cardio, and rest days. For muscle building, aim for at least three strength training sessions per week. If weight loss is the goal, incorporate cardio exercises 3-5 times a week.

Step 5: Consider Progression To continually challenge your body and make progress, incorporate a progression plan into your workouts. Gradually increase the intensity, duration, or resistance of your exercises as your fitness level improves. This ensures that your body doesn't plateau, and you keep moving closer to your goals.

Step 6: Include Rest and Recovery Rest and recovery are often overlooked but are crucial elements of any workout plan. Overtraining can lead to burnout and increase the risk of injury. Schedule rest days to allow your body to recover, repair, and adapt to the physical stress of exercise.

Step 7: Monitor and Adjust Regularly assess your progress and make adjustments to your workout plan as needed. If you're not seeing the desired results, consider modifying the intensity, duration, or type of exercises. Listen to your body and make informed changes to keep your workouts effective and enjoyable.

Conclusion: Creating a workout plan tailored to your fitness goals is a fundamental step in achieving a healthier and fitter lifestyle. By following these step-by-step guidelines, you can design a personalized workout routine that aligns with your objectives, keeps you motivated, and ensures consistent progress along your fitness journey. Remember, the key is not just to exercise but to exercise with purpose and direction