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7 Wonderful And Surprising Health Benefits Of Garlic

There is something irresistible about the aroma of roasted garlic. It is so captivating with its powerful notes, that it has long been used as a flavour booster in curries, stir-fries, pizza toppings, pastas, meat preparations, dips - you name it! It has the power to instantly liven up any dish and treat some of the most common ailments. While garlicis a common ingredient in every kitchen, in the ancient times, it was highly valued for its numerous health benefiting properties, which are still followed in many cultures today. Our ancestors have used it as a bug-repellant, Medieval Europe against plague and the Egyptians would even bury it along with their dead! Some benefits of garlic are credited to the presence of the sulphur-containing compound, Allicin, found in fresh, crushed or chewed garlic, due to which it has anti-bacterial and anti-fungal properties. Some startling claims mention that it may help prevent some forms of cancer too. The health benefits of garlic are aplenty. Garlic is a part of the onion family and the 'bulb' of this herb typically consists of 10-20 smaller sections called the 'cloves'. Each small clove is a powerhouse of flavour as well as medicinal properties.
Every 100 grams of garlic will serve you with close to 150 calories, 33 grams of carbs, 6.36 grams of protein. Garlic is also enriched with Vitamin B1, B2, B3, B6, folate, Vitamin C, calcium, iron, magnesium, manganese, phosphorous, potassium, sodium and zinc.



Dr. Simran Saini, Delhi-based Nutritionist and weight loss consultant is a fan of the medicinal benefits of garlic. She says, "The high sulphur content in garlic gives it antibiotic properties, helping keep the digestive system clean by flushing out toxins. It also builds the immunity against common cold and prevents heart ailments by clearing up blocked arteries. It is great for rejuvenation and healing of skin scars and gives a glow to the skin as it keeps digestion in top-shape." She advises to consume garlic in a specific manner- place a clove between two teeth, bite a little to release its extracts and then swallow whole with water. She says, "the medicinal value of garlic is best unlocked when it is consumed raw."
Here are 7 Benefits of Garlic You May Not Have Known:
1. The Blood Purifier

Tired of covering up those zits with concealer every morning? It's time to tackle the root cause of acne by purifying your blood from inside to get healthy skin on the outside. Take two cloves of raw garlic with some warm water everyday, early in the morning and consume a lot of water the entire day. If you're looking to shed some pounds, squeeze the juice of half a lemon in a glass of luke warm water and have it with 2 cloves of garlic in the mornings. Garlic will help to cleanse your system and flush out toxins.

2. Cold and Flu

Garlic is going to provide you relief from that stubborn cold and flu (yes, they absolutely love you and never want to leave). Taking 2-3 cloves of raw or cooked garlic a day or sipping some garlic tea (with a touch of honey or ginger to lift up the taste) is not only going to relieve a stuffed nose and cure the cold but also build your immunity against these frequent visitors over time. According to Dr. Shikha Sharma, Delhi-based Health and Wellness Expert, and founder of Nutrihealth says," One of the earliest uses of garlic was by meat-eaters because it was believed that meat could cause infection which garlic could fight off from the body. More commonly used by labourers who are exposed to infections and disease-friendly environments till recently, its plethora of health benefits has made white-collar workers also take to it." She added, "Garlic can be added to hot stews, broths and soups to fight sinusitis, cold and flu. And garlic is best had in its raw state."

3. Prevention of Heart Disease

Consuming garlic on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels. It is essential to remember that the sulphur-containing compound Allicin tends to lose its medicinal properties when garlic is cooked whole. It is imperative to consume garlic raw or semi-cooked to derive any of its benefits

4. Anti-bacterial and Anti-parasitic

Garlic is one of the best kept medicinal treasures of the past era - it has been used as an antibiotic to treat bacterial, fungal and parasitic infections for the last 7,000 years. Studies suggest diluted garlic extract helps children with tapeworm infections. A garlic-based mouthwash may not sound like fresh, minty breath but a very small quantity of its extracts is sufficient to ward off cavity-causing bacteria.

5. Cancer Prevention

Several studies have indicated an association between daily consumption of garlic and prevention of stomach and colorectal cancers. It is said to strengthen the immunity of the body against cancer.

6. For Skin and Hair

The invigorating properties of garlic protect the skin from the effect of free radicals and slow down the depletion of collagen which leads to loss of elasticity in aging skin. Applied topically, garlic does wonders to skin infected with fungal infections and provides relief from skin ailments like eczema. It is also an effective remedy for fungal infections like athlete's foot and ringworms. All of us know about the wonders of onion for hair but its brother, garlic is no less of a hero for your thinning mane. Well, its surprise time. Rubbing crushed garlic extract on your scalp or massaging with garlic-infused oil is known to prevent and even reverse hair loss

7. Splinters

Many of garlic's astounding uses were forgotten in the folds of time but users (and believers) still vouch for the lesser-known benefits. One of them is against stubborn splinters. Place a piece of cut garlic over the splinter cut and cover with a bandage- and voila! Bye-bye splinter.

Caution

1. Asthma patients should not consume garlic as it may have side-effects.

2. Garlic should be avoided before surgeries or medical operations.

3. Do not consume more than 2-3 garlic cloves in a day without consulting a doctor.

6 valid reasons why morning exercise is important for your health.


Many people today are seen to be more active in the afternoons and evenings. And by "active", we are referring to their exercise and fitness routines. Although some try to wake up in the morning to do their regular exercises, a lot are still opting to do so later.
The reason behind this phenomenon is that many people think that they have more time during the later part of the day. While it may be true since there are a lot of other priorities that need to be accomplished in the morning, you may be missing the essential benefits of exercising in the morning.
Research shows that there are a lot of key benefits that you can enjoy from a morning exercise that you cannot obtain from any other time of the day. Whether you are a morning person or not, you may want to re-check your exercising schedule because of these reasons:




1. Exercising in the morning burns more fat
Exercising, in general, can help you burn fat. But, little did you know that morning exercises are much more effective in burning calories and excess fat. The reason is that the fat oxidation is found to occur naturally when the workout is done before breakfast.
Now, if you really want to burn more fats and calories, efficient fat oxidation is the thing you need. Not only does it help you burn fats, it can also help you minimise the risks of getting diabetes. Moreover, an exercise routine before breakfast also mimics the way how fasting works, which apparently is a very good factor in losing weight.

2. Your skin will naturally glow
Although exercising at any time of the day can help you achieve a natural glow and bloom to your skin, nothing beats the glow that you can get from doing your routines in the morning. Research and studies found that people who exercise in the morning have more radiant, glowing, and blooming skin than those who exercise in the evening.
The sunlight, heat, and daylight are apparently great factors that affect the bloom and health of your skin. It is much easier for you to hydrate and wash out your pores during these times, which makes it really beneficial for your skin.

3. You'll sleep better at night


Exercising in the morning gives your body a healthy kind of fatigue and stress at the end of the day which results in deeper and better sleep. Also, morning exercises affect not only the quality of your sleep, it also helps you get longer rests.
Note that an exercise is a form of stress. And the human body is designed to react to stress by releasing hormones and increasing the adrenaline. Just imagine when you do your exercises and workouts during the night time, the increase in adrenaline will affect your sleeping pattern when bedtime comes around!

4. Early exercises will reduce stress and depression
It is found that being active can help you reduce stress and depression. All the more reason to do it before starting your day right? Getting up and out to do your fitness routines will produce the endorphins or the happy hormones that will prevent you from feeling down and depressed.
Accordingly, you will feel much better all throughout the day since you started it by filling yourself with these hormones. Also, it will be much more difficult for you to feel down and anxious even after a long day.

5. Your metabolism will work faster
One of the greatest benefits that you get from morning exercise is the dramatic enhancement of your metabolism. After you finish your workout, you actually still burn calories. This process is called the Excess Post-Exercise Oxygen Consumptions or the EPOC which is perfect for exercising in the morning especially before having breakfast.
Once you eat your meals, even white and grass fed protein, your body will either use it as a source of energy or use it to replenish your system. This only shows that morning exercise can make your metabolism work faster and better since you cannot get this benefit from exercising in the evening.

6. Helps to build muscle more efficiently


When you want to build and gain more muscles, you need more testosterone in your body. And guess what time of the day that your testosterone levels are at their peak? Yes, you guessed right – in the morning, once you wake up!
Hence, getting up and out in the morning to do your workouts and trainings will help you build muscles more effectively and efficiently for the very reason that your body is in its prime muscle-building state.

You may feel that you are not a morning person but if you really want to make life-changing moments in parallel to your health and fitness conditions, you better start exercising in the morning.

Proven Health Benefits of Ginger
Wow let’s check it out
Ginger is among the healthiest (and most delicious) spices on the planet.
It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Here are 11 health benefits of ginger that are supported by scientific research.
1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties
Ginger is a flowering plant that originated from China.
It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal.
The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger.
Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.
Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes.
The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects .
BOTTOM LINE:Ginger is a popular spice. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.
2. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness
Ginger appears to be highly effective against nausea .
For example, it has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication .
Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy .
But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.
According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea .
However, ginger had no effect on vomiting episodes in this study.
Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts can raise the risk of miscarriage, but there are currently no studies to support this.
BOTTOM LINE:1-1.5 grams of ginger can help prevent various types of nausea. This applies to sea sickness, chemotherapy-related nausea, nausea after surgery and morning sickness.
3. Ginger May Reduce Muscle Pain and Soreness
Ginger has been shown to be effective against exercise-induced muscle pain.
In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises .
Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain .
These effects are believed to be mediated by the anti-inflammatory properties.
BOTTOM LINE:Ginger appears to be effective at reducing the day-to-day progression of muscle pain, and may reduce exercise-induced muscle soreness.

4. The Anti-Inflammatory Effects Can Help With Osteoarthritis
Osteoarthritis is a common health problem.
It involves degeneration of the joints in the body, leading to symptoms like joint pain and stiffness.
In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication .
Another study found that a combination of ginger, mastic, cinnamon and sesame oil, can reduce pain and stiffness in osteoarthritis patients when applied topically .
BOTTOM LINE:There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, which is a very common health problem.
5. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors
This area of research is relatively new, but ginger may have powerful anti-diabetic properties.
In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12% .
It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks.
There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.
This graph shows what happened:
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However, keep in mind that this was just one small study. The results are incredibly impressive, but they need to be confirmed in larger studies before any recommendations can be made.
BOTTOM LINE:Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.

6. Ginger Can Help Treat Chronic Indigestion
Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach.
It is believed that delayed emptying of the stomach is a major driver of indigestion.
Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition.
After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes .
In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50% .
BOTTOM LINE:Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.
7. Ginger Powder May Significantly Reduce Menstrual Pain
Menstrual pain (dysmenorrhea) refers to pain felt during a woman's menstrual cycle.
One of the traditional uses of ginger is for pain relief, including menstrual pain.
In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period.
Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.
BOTTOM LINE:Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.
8. Ginger May Lower Cholesterol Levels
High levels of LDL lipoproteins (the "bad" cholesterol) are linked to an increased risk of heart disease.
The foods you eat can have a strong influence on LDL levels.
In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers.
This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin.
Both studies also showed reductions in total cholesterol and blood triglycerides.
BOTTOM LINE:There is some evidence, in both animals and humans, that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels.

9. Ginger Contains a Substance That May Help Prevent Cancer
Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells.
Ginger extract has been studied as an alternative treatment for several forms of cancer.
The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger.
In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-inflammatory signalling molecules in the colon.
However, a follow-up study in individuals at a high risk of colon cancer did not confirm these findings.
There is some, albeit limited, evidence that ginger may be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed.
BOTTOM LINE:Ginger contains a substance called 6-gingerol, which may have protective effects against cancer. However, this needs to be studied a lot more.
10. Ginger May Improve Brain Function and Protect Against Alzheimer's Disease
Oxidative stress and chronic inflammation can accelerate the aging process.
They are believed to be among the key drivers of Alzheimer's disease and age-related cognitive decline.
Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain .
There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory.
There are also numerous studies in animals showing that ginger can protect against age-related decline in brain function.
BOTTOM LINE:Studies suggest that ginger can protect against age-related damage to the brain. It can also improve brain function in elderly women.

11. The Active Ingredient in Ginger Can Help Fight Infections
Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections.
In fact, ginger extract can inhibit the growth of many different types of bacteria.
It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis .
Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.

Health Benefits of Guava Fruit and Leaves
Guavas are tropical trees originating in Central America.
Their fruits are oval in shape with light green or yellow skin and contain edible seeds. What’s more, guava leaves are used as an herbal tea and the leaf extract as a supplement.
Guava fruits are amazingly rich in antioxidants, vitamin C, potassium, and fiber. This remarkable nutrient content gives them many health benefits.
Here are 8 evidence-based health benefits of guava fruits and leaves.
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1. May Help Lower Blood Sugar Levels
Some evidence suggests that guava can improve blood sugar control.
Several test-tube and animal studies found that guava leaf extract improved blood sugar levels, long-term blood sugar control, and insulin resistance .
This is good news for people with diabetes or those at risk.
A few studies involving humans have also shown impressive results.
One study in 19 people noted that drinking guava leaf tea lowered blood sugar levels after a meal. The effects lasted up to two hours .
Another study in 20 people with type 2 diabetes found that drinking guava leaf tea reduced blood sugar levels after a meal by more than 10% .
SUMMARYGuava extract may help improve blood sugar control in people with diabetes or those at risk.
2. May Boost Heart Health
Guavas may help boost heart health in a number of ways.
Many scientists believe that the high levels of antioxidants and vitamins in guava leaves may help protect your heart from damage by free radicals .
The higher levels of potassium and soluble fiber in guavas are also thought to contribute to improved heart health.
Additionally, guava leaf extract has been linked to lower blood pressure, a decrease in "bad" LDL cholesterol, and a rise in "good" HDL cholesterol .
Since high blood pressure and high levels of LDL cholesterol are linked to higher risks of heart disease and stroke, taking guava leaf extract could lead to valuable benefits.
What’s more, the fruit may have benefits for heart health as well.
A 12-week study in 120 people found that eating ripe guava before meals caused an overall decrease in blood pressure by 8–9 points, a reduction in total cholesterol by 9.9%, and an increase in "good" HDL cholesterol by 8% .
This same effect has been seen in several other studies .
SUMMARYGuava fruit or leaf extract may have a positive effect on heart health by lowering blood pressure, decreasing bad cholesterol, and increasing good cholesterol.
3. May Help Relieve Painful Symptoms of Menstruation
Many women experience dysmenorrhea — painful symptoms of menstruation, such as stomach cramps.
However, there is some evidence that guava leaf extract may reduce the pain intensity of menstrual cramps.
A study in 197 women who experienced painful symptoms found that taking 6 mg of guava leaf extract daily resulted in reduced pain intensity. It appeared to be even more powerful than some painkillers .
Guava leaf extract is also thought to help relieve uterine cramps.
SUMMARYTaking guava leaf extract daily may help decrease symptoms of painful menstruation, including cramps.
4. May Benefit Your Digestive System
Guavas are an excellent source of dietary fiber.
Therefore, eating more guavas may aid healthy bowel movements and prevent constipation.
Just one guava can provide 12% of your recommended daily intake of fiber .
Additionally, guava leaf extract may benefit digestive health. Studies suggest that it may reduce the intensity and duration of diarrhea .
Several studies have also shown that guava leaf extract is antimicrobial. This means that it can neutralize harmful microbes in your gut that can cause diarrhea .
SUMMARYConsuming guavas or guava leaf extract may prevent or reduce diarrhea and constipation.
5. May Aid Weight Loss
Guavas are a weight-loss-friendly food.
With only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack .
Unlike some other low-calorie snacks, they are packed with vitamins and minerals — so you aren't losing out on important nutrients.
SUMMARYGuavas are full of fiber and low in calories, meaning that they may help you feel full and aid weight loss.
6. May Have an Anticancer Effect
Guava leaf extract has been shown to have an anticancer effect. Test-tube and animal studies show that guava extract can prevent and even stop the growth of cancer cells .
This is likely due to the high levels of powerful antioxidants that prevent free radicals from damaging cells, one of the main causes of cancer.
One test-tube study found that guava leaf oil was four times more effective at stopping cancer cell growth than certain cancer drugs .
Although the results of test-tube experiments are promising, it doesn’t mean that guava leaf extract helps treat cancer in people. Further studies are needed before any claims can be made.
SUMMARYThe high levels of antioxidants in guava may help prevent the development and growth of cancer cells.
7. May Help Boost Your Immunity
Low levels of vitamin C are linked to an increased risk of infections and illness.
Guavas are a fantastic way to get this nutrient, as they're one of the richest food sources of vitamin C.
In fact, one guava provides about double the Reference Daily Intake (RDI) for vitamin C. This is almost twice the amount you would get from eating an orange.
Vitamin C plays an important role in maintaining a healthy immune system .
Although it's not proven to prevent the common cold, vitamin C has been shown to reduce a cold’s duration .
It’s also linked to antimicrobial benefits. This means that it helps kill off bad bacteria and viruses that can lead to infections .
Because vitamin C can easily be flushed out of your body, it's important to regularly get enough through your diet.
SUMMARYGuavas are one of the richest food sources of vitamin C. Maintaining adequate levels of this vitamin is important for protecting against illness and infections.
8. Eating Guavas May Be Good for Your Skin
The wide range of vitamins and antioxidants packed into a guava may work wonders for your skin. Its antioxidants may protect your skin from damage, which can slow down its aging process, helping prevent wrinkle.
What's more, guava leaf extract may even help treat acne when applied directly to your skin.
One test-tube study found that guava leaf extract was effective at killing acne-causing bacteria — likely due to its antimicrobial and anti-inflammatory properties.
More studies are needed to confirm the role of guavas and guava extract in maintaining healthy skin.
SUMMARYThe antioxidants and vitamins in guavas can help slow down the aging of your skin, while guava leaf extract may help treat acne.
The Bottom Line
Guavas are incredibly delicious and packed with nutrients.
This tropical fruit is low in calories, loaded with fiber, and an excellent addition to a healthy diet.
Many studies also support the benefits of guava leaf extracts, which are taken as dietary supplements.
Together, guava fruit and leaf extracts may boost your heart health, digestion, and immune system, in addition to other benefits.

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