Why Older Adults Should Eat More Garlic?

Garlic wards off vampires as well as it does illness.

As we get older, staying healthy becomes even more important. Our bodies change, and we must take extra care to keep ourselves feeling our best.

But did you know an everyday kitchen staple can be a powerful ally in this quest? Garlic, that pungent yet versatile ingredient, boasts many health benefits for older adults.

From boosting the immune system to supporting heart health, reducing the risk of memory loss, and fighting infections effectively, garlic packs a punch when it comes to well-being.

Garlic’s benefits are not entirely medically proven, so take this article with a pinch of garlic salt. Try the vegetable for yourself—everyone is different.

Garlic in History

Garlic’s history is as rich and punchy as the bulb, dating back thousands of years.

Believed to be native to Central Asia, garlic’s journey began around 5,000 years ago. Evidence suggests it was used in Egypt and India for food and medicinal purposes.

Clay sculptures and even garlic cloves were found in Egyptian tombs, hinting at their significance in their culture.

Traders and travellers carried garlic along trade routes, spreading its popularity to China, Greece, and Rome.

Garlic was a valued remedy throughout the Middle Ages, believed to ward off illness and evil spirits.

Garlic’s popularity waned somewhat in Europe during the Dark Ages but remained a staple in many other cultures.

Crusaders brought garlic back to Europe in the Middle Ages, reigniting its culinary use.

Today, garlic is a beloved ingredient worldwide. Keep reading to learn how to get the most out of it.

Garlic’s Health-Promoting Properties

Garlics benefits

Eating more garlic is highly recommended for many reasons, thanks to its health benefits spanning various aspects of wellness.

From offering a detox to improving your heart health, garlic can work wonders.

Nutritional Value

Garlic is low in calories but rich in vitamins and minerals, including Vitamin C, Vitamin B6, manganese, selenium, and fibre.

It provides a burst of nutrients with minimal calorie intake, making it an excellent addition to any diet.

Heart Health

Garlic has been found to have an impact on cardiovascular health.

It helps in lowering blood pressure for those with hypertension, reducing the risk of heart disease.

Studies suggest that eating garlic regularly can decrease blood pressure levels comparable to certain prescription medications.

Cholesterol Levels

Garlic can lower total and LDL cholesterol levels.

While the effect on LDL (the “bad” cholesterol) is more pronounced, it does not significantly affect HDL (the “good” cholesterol) levels, which is a positive outcome for preventing heart diseases.

Immune System Support

Garlic has immune-boosting properties, mainly due to its compounds like allicin.

It enhances the immune system and reduces the severity and frequency of common illnesses, such as colds and flu.

Antioxidant Properties

The antioxidants in garlic can help combat oxidative stress, contributing to aging and developing chronic diseases.

These antioxidants may help protect against cell damage and aging, reducing the risk of Alzheimer’s disease and dementia.

Detoxification

High doses of garlic have been shown to protect organ damage from heavy metal toxicity.

Garlic reduces blood levels of lead and other heavy metals in the body, which is particularly beneficial for people exposed to these substances.

Bone Health

Research indicates garlic may minimise bone loss by increasing oestrogen levels in females.

This suggests a beneficial impact on bone health for women, especially post-menopausal women at increased risk for osteoporosis.

Anti-Cancer Properties

Observational studies suggest that regular consumption of garlic could potentially reduce the risk of certain cancers, such as stomach, colon, oesophagus, pancreas, and breast cancer.

Its bioactive compounds can have cancer-preventive properties, though more research is needed to understand the extent of its effects.

A Word of Warning

It’s important to note that not everyone can tolerate garlic. In some people, it can cause heartburn or indigestion.

GERD is the word for some folks. Gastroesophageal reflux disease and garlic don’t mix.

Garlic can also interact with medications. If you take blood thinners or other medications, talk to your doctor before increasing your garlic intake.

You should also be mindful of garlic breath. The culprit? Sulphur-containing compounds in garlic.

When you eat garlic, these compounds are absorbed into your bloodstream. They travel throughout your body and get released through your lungs and skin pores.

This release creates an unpleasant odour on your breath that can linger for hours, even overnight.

To take care of garlic breath, brush and floss to remove particles, then mask the odour with minty mouthwash, sugar-free gum, or raw fruits and veggies like apples or celery.

Raw Garlic Recipes

Garlics recipe

Beyond its health benefits, garlic is incredibly easy to incorporate into your meals.

Minced garlic can be added to stir-fries, pasta, sauces, soups, and stews. Cooking garlic mellows out its intense flavour.

For a pungent kick, chopped garlic can be added to salad dressings, dips, and marinades.

Roasting garlic mellows out the flavour and makes it spreadable. Roasted garlic is delicious on bread or crackers.

Add garlic to mashed potatoes or rice, and even consider garlic tea, as it works wonders for anyone sick at home.

Toum

Toum is a classic recipe that uses raw garlic, lemon juice, oil, and salt for a creamy and potent garlic sauce. The Lebanese blend requires peeled garlic cloves with salt. Then slowly drizzle in oil and lemon juice while blending until thick and fluffy.

Spicy Raw Garlic Dip

Combine chopped raw garlic with mashed avocado, a squeeze of lemon juice, chopped fresh cilantro, and a pinch of red pepper flakes for a vibrant and flavourful dip. Guacamole with a garlic kick is also a tasty way to consume the powerhouse vegetable.

Garlic Honey Vinaigrette

Whisk together olive oil, lemon juice, raw honey, Dijon mustard, and a generous quantity of minced garlic for a sweet and savoury salad dressing.

Garlic Pesto with Herbs

Blend raw garlic cloves with toasted pine nuts, grated Parmesan cheese, fresh basil leaves, and olive oil for a robust and flavourful pesto.

Garlic and Herb Yogurt Marinade

Combine plain yogurt with chopped fresh herbs (mint, parsley, oregano), minced raw garlic, olive oil, lemon juice, salt, and pepper for a chicken, fish, or vegetable marinade.

Spicy Garlic Noodles

Toss cooked noodles with a sauce made from raw garlic, grated ginger, soy sauce, rice vinegar, sesame oil, and a pinch of red pepper flakes.

Garlic and Olive Oil Bruschetta

Toast bread slices, drizzle with olive oil, top with thinly sliced raw garlic cloves, chopped fresh tomatoes, and a sprinkle of sea salt.

Garlic-Infused Hummus

Blend chickpeas, tahini, olive oil, lemon juice, cumin, and a generous heaping of raw garlic for homemade hummus with a strong garlic kick.

Garlic Kimchi Pancake

A recipe for kimchi jeon starts by making a pancake batter with flour, water, and an egg. Shred kimchi and mix in raw garlic cloves. Fry the mixture until golden brown for a savoury Korean pancake with a garlic punch.

Garlic and Herb Crusted Tofu

Coat cubed tofu in a mixture of breadcrumbs, chopped fresh herbs (rosemary, thyme), and minced raw garlic. Bake or pan-fry until crispy for a vegetarian protein option with a garlicky twist.