Nutrition II - Superfoods - Garlic

Question 1

Garlic:
Description

Answer 1

A.k.a. Allium sativum
Bulb comprises cloves in a white or mauve–tinged parchment-like skin.

Allium = Latin the garlic

Question 2

Garlic:
Energetics

Answer 2

Hot, dry, pungent, spicy

Question 3

Garlic:
Composition

Answer 3

• Therapeutic effects are mostly due to its volatile organosulphur compounds, particularly allicin; an oily, slightly yellow liquid, which gives garlic its distinctive taste and odour.
• Garlic contains the compound Alliin. Crushing or chopping garlic releases the enzyme allinase which converts alliin into the active compound allicin.
• Rich in fructans (prebiotic oligosaccharides).
• Also contains small amounts of manganese, calcium, selenium and vitamin C

Question 4

Garlic:
Benefits and clinical applications

Answer 4

• Immunity
• Digestive health
• Anti-inflammatory
• Cardiovascular Health
• Detoxification
• Anti-cancer

Question 5

Garlic:
Immunity

Answer 5

• Antimicrobial (anti-fungal/bacterial/parasitic/viral).
• Garlic increases interferons and macrophages

Examples:
o Dental infections/oral thrush: chew peeled clove
o Athletes foot: Rub a crushed garlic clove on the area
o Ear infections: 2-3 drops of warm garlic oil into affected ear (lay on one side) for 10-15 minutes

Question 6

Garlic:
Digestive health

Answer 6

• Warming properties stimulate the ‘digestive fire’.
• Supports the GIT microbial balance (Prebiotic/addresses disbiosis)

Question 7

Garlic:
Anti-inflammatory

Answer 7

• Inhibits inflammatory enzymes such as COX and LOX.
• Also inhibits the pro inflammatory NF-kB

Question 8

Garlic:
Cardiovascular health

Answer 8

• Antihypertensive effects by increasing levels of the vasodilator nitric oxide
• Decreases arterial calcification (stiffness).
• Reduces LDL-cholesterol and LDL oxidation, whilst increasing HDL.
• Has anticoagulant properties (by inhibiting platelet aggregation), hence improving blood circulation

Question 9

Garlic:
Detoxification and anti-cancer

Answer 9

• Inhibits phase 1 and promotes phase 2 liver detoxification, whilst also stimulating the synthesis of the antioxidants superoxide dismutase and glutathione peroxidase. It is hence used in liver support protocols
• Reduces cancer cell proliferation

Question 10

Garlic:
Practical advice

Answer 10

• Crush or slice garlic and leave for 10 minutes before cooking. Add in the final minute of cooking as the enzyme alliinase is inactivated by heat.
• Suggested dosage:
  o 2 - 5 g fresh raw garlic (1-2 cloves)
  o 0 .4 - 1.2 g dried garlic powder
  o 2 - 5 mg garlic oil
  o 300 - 1000 mg garlic extract (solid)
  o 2400 mg aged garlic extract (liquid) (aged garlic extract is odourless)
  o Daily in divided doses with food
• Supplementation: Alliicin extract can be used for its anti-microbial properties, especially in cases of dysbiosis (inc. SIBO and candidiasis)

Caution:
* May cause mild GI effects (reflux, bloating, flatulence, diarrhoea).
* Intake of garlic should be discontinued 10 days prior to surgery
* Doses of greater than 3 g/day may interact with the antiplatelet medication