Garlic

Contains compounds with medicinal properties
Much of garlic’s therapeutic acclaim is down to an active compound called allicin. This sulphur-containing compound gives garlic its pungent smell and distinctive taste. Luckily for us cooks, the action of chopping or crushing stimulates the production of allicin. But it is thought that the application of heat may inhibit some of the perceived medicinal properties, making it best to add garlic late in the cooking process.

May help manage blood pressure
Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely.

May have anti-cancer properties
The sulphurous compounds in garlic have been studied for their ability to inhibit cancerous cells and block tumours. That said, much of the evidence for garlic in relation to colon, prostate, oesophageal and renal cancer is observational, with only small numbers of subjects included in the studies. As a result, the effect garlic has in relation to cancer remains uncertain and more studies are needed.

Has antimicrobial and antifungal properties
Garlic has a long history of use as an infection fighter against viruses, bacteria and fungi. It has been referred to as ‘Russian penicillin’ to denote its antibacterial properties, once again attributed to the compound allicin. Some skin conditions, such as warts and insect bites, may also respond to garlic oil or a crushed raw garlic clove.

May support bone health
Animal studies suggest garlic may minimise bone loss by increasing oestrogen levels in female rodents. A study in post-menopausal women found a similar effect when a daily dose of dry garlic extract (equivalent to 2g of raw garlic) was consumed.

May support healthy joints
The consumption of garlic may provide some relief from the inflammatory symptoms of arthritis.

May help protect against the common cold
Thanks to its potent anti-viral properties, garlic may help to prevent and reduce the severity of illness from flu and the common cold.

May protect the brain
Garlic contains protective compounds that may help protect against the cognitive decline associated with ageing. This may slow the progression of conditions such as Alzheimer’s and dementia.