Tap Into the Health Powers of Garlic
By Len CanterHealthDay Reporter
As scientists look into the effects of diet on health, they're finding that more and more everyday foods offer benefits that go well beyond making dishes tastier.
Garlic, an ingredient found in almost every cuisine, has emerged as one such superfood.
Part of the allium family, which includes onions and leeks, garlic has a number of compounds that supply its health-boosting effects as well as its pungent aroma. According to wide-ranging research, garlic can seemingly improve immunity and heart health, possibly help prevent as well as fight certain cancers, and lower triglycerides and total cholesterol. Its many compounds include antioxidants and allicin, which has anti-bacterial properties, researchers report.
Some of these benefits can be seen after eating just one meal with raw garlic. Yet overall there's enough evidence to have at least half of a clove every day.
To get the most benefits, first chop, slice or crush fresh garlic -- this fires up a process that makes its compounds more potent. Wait 5 to 10 minutes before eating or using in a dish, especially if you'll be mixing it with a highly acidic food like lemon juice.
Here are some easy ways to use raw garlic:
Mash into avocado for guacamole.
Blend into Caesar salad dressing.
Puree with chickpeas for hummus or with white beans for bean dip.
But you don't have to always eat it raw. As long as the garlic is prepped as suggested and added toward the end of a recipe, you can cook it and it will retain its nutritional value.
Health Tip: Eat Whole Grains
Whole grains are an important part of a balanced diet and can help reduce your risk of developing some chronic diseases.
Grains are a source of fiber, several B vitamins, and minerals such as iron, magnesium and selenium, the U.S. Department of Agriculture says.
The agency mentions these possible advantages to adding more grains to your diet:
May reduce your risk of heart disease.
May reduce constipation.
May help you better manage your weight.
If fortified with folate, may help prevent neural tube defects during fetal development.
Health Tip: Understanding Caffeine
Many people won't start the day without a cup of coffee.
Caffeine, the stimulant found in coffee, isn't harmful for most people who drink 400 milligrams (mg) or less each day, the U.S. National Library of Medicine says.
The average 8 oz. cup of coffee contains 95 to 200 mg of caffeine, while a 12-ounce energy drink contains 70 to 100 mg.
If you're pregnant, breast-feeding or have conditions including anxiety, ulcers or irregular heartbeat, you probably should limit intake or avoid caffeine altogether, the agency advises.
Here's the NLM's assessment of how caffeine affects the body:
It stimulates the central nervous system, which can make you feel more awake and give you a boost of energy.
It is a diuretic, which helps your body get rid of extra salt and water by causing you to urinate more.
It increases the release of acid in your stomach, which can trigger an upset stomach or heartburn.
It may interfere with the body's absorption of calcium.
It increases blood pressure.
