 The benefits of garlic breath
You are what you eat. Some of the gravest health problems can be caused by food and yet, food can also be a cure for many an ailment. This column is all about food that will work towards your good health. Each week I’ll take a common food item from your kitchen, and show you the wonders it can do for you.
 You can hate it, you can love it, but you cannot ignore it. Garlic is one such food. A bit of this pungent, spicy vegetable can embolden any of your recipes. Garlic pods sauteed in oil are no longer pungent. They turn subtly sweet and aromatic. Garlic's cholesterol reducing, blood thinning and heart protecting properties are well known. But that's not all. Read on to find out more...
History
Garlic has been known to be cultivated for over 5,000 years. The cultivation seems to have been started by the ancient Egyptians. It was well known in both India and China by 600 B.C. for its culinary and medicinal properties. Although garlic breath may not aid to a romantic evening, the Greeks and the Egyptians used to love garlic for its aphrodisiac properties. Today, it is proven that garlic improves the blood circulation and the aphrodisiac claim may well be true.
Nutri-Meter
Garlic is a good source of manganese, vitamin B6, vitamin C and vitamin B1. It is also rich in phosphorous, selenium, calcium, potassium, iron and copper.
6 reasons to eat more garlic
1. Heart's best friend - Studies have proven that eating a garlic-rich diet can reduce blood pressure, thin the blood, prevent clots, lower bad cholesterol and increase the good cholesterol. You may wonder what's in garlic that makes it such a powerful friend of the heart! The pungency in garlic is due to the presence of sulphur compounds. These sulphur compounds keep the blood vessels relaxed thereby lowering the blood pressure and improving blood circulation throughout the body. Vitamic C helps in anti-oxidation. Vitamin B6 keeps homocysteine levels low (Homocysteine is directly capable of damaging the blood vessel lining leading to plaque deposition). Selenium and manganese in garlic are very strong anti-oxidants that protect the heart. Therefore, garlic launches a multi-pronged attack against your heart's enemies.
2. Anti-inflammatory - The strong anti-inflammatory effect makes it a good food to eat while suffering from a cold and flu. It could also be useful to eat garlic-based foods during an asthmatic attack.
3. Anti-bacterial - Garlic has shown to exert a potent antibiotic-like effect on some drug-resistant bacteria. This goes to show how garlic can build up your body's resistance to infections.
4. Anti-cancer - The sulphur compounds present in garlic have strong anti-oxidant effects. Some studies have shown how a few servings of garlic a week can actually reduce the incidence of colon cancer. By combatting a bacteria called H.Pylori in the stomach, it is also possible for garlic to reduce the occurrence of stomach cancer.
5. Protection for diabetics - Garlic can combat the three complications of diabetes - nephropathy, retinopathy and neuropathy, by its anti-oxidant constituents. By mopping up the free radicals, increasing immunity and imparting cardiovascular protection, garlic is the true friend of a diabetic.
6. Good for weight loss - A study has shown that allicin - one of the active substances in garlic - can actually prevent weight gain in addition to lowering blood pressure, insulin and triglyceride levels.
Garlic breath - Garlic, when eaten in large quantities, gives the characteristic 'garlicky' odour to the person's sweat and breath. This is because certain active compounds in garlic that cannot be digested are passed on to the blood and excreted via the skin and lungs. Because of this strong odour, garlic is also called the 'stinking rose'. Chewing on fresh parsley is known to alleviate the
odours.
Choosing and storing
Choose garlic heads that are tightly, as against loosely, packed. There should be no sign of black mould and the skin must be tightly attached to the pods. If you take a pod and squeeze it, the texture must be firm. Garlic heads can be left out in a cool, dry place. There is no need for refrigeration. It is best to use freshly peeled and chopped garlic to obtain maximum health benefits.
Ways to include garlic in your diet
- Those of you with higher levels of cholesterol can swallow 3-4 small cloves of garlic as a pill with breakfast or have it grated and mixed in a tablespoon of curd.
- Add a few cloves of garlic to chutneys, spreads and hummus.
- Slice a few cloves of garlic and saute it along with vegetables.
- Garlic paste can be added to vegetables used for stuffing parathas.
- While cooking Chinese food, you can use plenty of chopped garlic, ginger and green chillies to spice up noodles, rice or vegetables.
Recipe for your health-food file
Lasooni Dal Palak (Garlicky lentils and spinach)
 Dal-Palak or spinach dal is a common feature in Indian kitchens. Infusing this recipe with lots of garlic makes this dal bold and fragrant and, not to mention, healthy for you.
Ingredients:
1/2 cup Tur dal
1/3 cup Moong dal
1 bunch fresh spinach -washed-chopped roughly
2 tbsp garlic - finely chopped
1 small onion - finely chopped
1 medium sized tomato - finely chopped
1/2 tsp ginger - finely chopped
3 green chillies finely chopped
1/2 tbsp cumin seeds (jeera)
1/4 tsp turmeric
1 tsp red chilli powder
1 tbsp ghee (or oil)
Salt to taste
Method:
1. Pressure cook (or boil) the dals till soft with half the green chillies and turmeric.
2.In a pan, heat ghee. Add the cumin seeds, and once they start popping, add garlic, ginger, remaining green chillies and onions. Fry till onions turn golden brown. Add tomato, spinach, turmeric, red chilli powder, salt. Saute the above mixture till it turns soft and golden.
3.Add the boiled dal mix to the above. Mix well, remove from flame. Garnish with fresh coriander leaves.
4. Serve hot with phulka rotis.
Garlic heads photo courtesy- Getty Images
Lasooni Dal palak photo © Nandita Iyer
Disclaimer:
The contents of this column such as text, images, recipe recommendations and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health problem or medical condition.
Dr Nandita Iyer
(The author is a qualified medical doctor, an enthusiastic writer and a passionate cook. She will try and answer any article-related queries, which can be posted in the comments section.)
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