{"id":25308,"date":"2025-02-14T10:06:44","date_gmt":"2025-02-14T09:06:44","guid":{"rendered":"https:\/\/www.naturopharma.net\/?p=25308"},"modified":"2025-02-14T10:06:49","modified_gmt":"2025-02-14T09:06:49","slug":"ail-bienfaits-origine-et-utilisation-en-complement-alimentaire","status":"publish","type":"post","link":"https:\/\/www.naturopharma.net\/en\/ail-bienfaits-origine-et-utilisation-en-complement-alimentaire\/","title":{"rendered":"Garlic: Benefits, origin and use as a food supplement"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>Summary sheet<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Common name<\/strong> Garlic, Bear's garlic (wild garlic)<\/li>\n\n\n\n<li><strong>Other names<\/strong> : Garlic (English)<\/li>\n\n\n\n<li><strong>Scientific name<\/strong> : <em>Allium sativum<\/em> (cultivated garlic), <em>Allium ursinum<\/em> (wild garlic)<\/li>\n\n\n\n<li><strong>Family<\/strong> Liliaceae<\/li>\n\n\n\n<li><strong>Origin<\/strong> Central Asia<\/li>\n\n\n\n<li><strong>Part used<\/strong> : Bulb<\/li>\n\n\n\n<li><strong>Main assets<\/strong> Aliine, allicin, ajoenes, allyl sulphides<\/li>\n\n\n\n<li><strong>Main properties<\/strong> Cardio-protective | Anti-cholesterol | Antioxidant | Antimicrobial<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is garlic?<\/strong><\/h2>\n\n\n\n<p>Garlic is a <strong>superfood<\/strong> known since ancient times for its many <strong>medicinal virtues<\/strong>. As well as being a <strong>an essential culinary ingredient<\/strong>It is used for <strong>prevent cardiovascular disease, reduce cholesterol and boost the immune system<\/strong>.<\/p>\n\n\n\n<p>Thanks to its high <strong>sulphur compounds<\/strong>garlic has <strong>powerful antibacterial, antifungal and antiviral properties<\/strong>making him a <strong>natural antibiotic<\/strong>. It also contributes to <strong>fight respiratory infections, improve blood circulation and protect cells against oxidative stress<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Origin and cultivation of garlic<\/strong><\/h2>\n\n\n\n<p>Garlic originates from<strong>Central Asia<\/strong> and was already in use more than <strong>5000 years<\/strong> in Egypt, China and India.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>History and traditional uses<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ancient Egypt<\/strong> used to boost the stamina of workers building the pyramids<\/li>\n\n\n\n<li><strong>Ancient Greece<\/strong> The Olympic Games athletes used garlic to <strong>improve their performance<\/strong><\/li>\n\n\n\n<li><strong>Middle Ages<\/strong> natural remedy for <strong>plague and infections<\/strong><\/li>\n\n\n\n<li><strong>Second World War<\/strong> used as <strong>antiseptic<\/strong> on the soldiers' wounds<\/li>\n<\/ul>\n\n\n\n<p>Today, garlic is grown <strong>all over the world<\/strong>with varieties adapted to temperate and tropical climates.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Composition and benefits of garlic<\/strong><\/h2>\n\n\n\n<p>Garlic owes its <strong>medicinal properties<\/strong> its richness in <strong>sulphur compounds<\/strong>including :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aliine \u2192 Allicine<\/strong> Active molecule responsible for <strong>antibacterial and antifungal effects<\/strong><\/li>\n\n\n\n<li><strong>Ajoenes and allyl sulphides<\/strong> : Protective effect on the system <strong>cardiovascular<\/strong><\/li>\n\n\n\n<li><strong>Flavonoids and saponins<\/strong> : <strong>Antioxidant effect<\/strong> and immune system support<\/li>\n\n\n\n<li><strong>Vitamin C, selenium and zinc<\/strong> : <strong>Boosting immunity<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Properties and benefits of garlic<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Cardiovascular protection<\/strong><\/h3>\n\n\n\n<p>Garlic is recognised for its protective role on the <strong>heart and blood vessels<\/strong>. It helps to :<br>\u2714 <strong>Reducing blood pressure<\/strong><br>\u2714 <strong>Lower LDL (\"bad\") cholesterol levels<\/strong><br>\u2714 <strong>Prevent the formation of blood clots<\/strong><\/p>\n\n\n\n<p>\ud83d\udc49 One <strong>meta-analysis<\/strong> of 29 studies showed that garlic <strong>significantly reduces total cholesterol and blood pressure after 2 months of regular consumption<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25837271\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Cholesterol reduction<\/strong><\/h3>\n\n\n\n<p>Garlic works by <strong>modulating blood lipids<\/strong> and preventing the build-up of <strong>LDL cholesterol<\/strong>while increasing the <strong>HDL cholesterol<\/strong> (Protector).<\/p>\n\n\n\n<p>\ud83d\udc49 A 2013 study confirmed that garlic <strong>reduces total cholesterol levels by 10 to 15 %<\/strong>especially when consumed in the form of <strong>food supplement<\/strong> (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4564808\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Antioxidant effect and prevention of cell ageing<\/strong><\/h3>\n\n\n\n<p>Garlic contains <strong>sulphur compounds<\/strong> which <strong>neutralise free radicals<\/strong> and protect the body against :<br>\u2714 The <strong>premature ageing<\/strong><br>\u2714 The <strong>chronic inflammatory diseases<\/strong><br>\u2714 Some <strong>types of cancer<\/strong><\/p>\n\n\n\n<p>\ud83d\udc49 L'<strong>US National Cancer Institute<\/strong> has classified garlic as one of the <strong>best foods for cancer prevention<\/strong>thanks to its <strong>protective action on cellular DNA<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Antimicrobial and antifungal properties<\/strong><\/h3>\n\n\n\n<p>Garlic is a <strong>natural antibiotic<\/strong> capable of acting against a wide range of bacteria and fungi:<br>\u2714 <strong>Escherichia coli, Staphylococcus aureus, Helicobacter pylori<\/strong> (responsible for ulcers)<br>\u2714 <strong>Candida albicans<\/strong> (mycosis)<br>\u2714 <strong>Pseudomonas aeruginosa<\/strong> (resistant to antibiotics)<\/p>\n\n\n\n<p>\ud83d\udc49 A study published in 2013 showed that garlic <strong>increases the effectiveness of antibiotics by making bacteria more sensitive to treatment<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23203241\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Boosting immunity and fighting infection<\/strong><\/h3>\n\n\n\n<p>Garlic stimulates <strong>production of white blood cells<\/strong> and improves <strong>immune response<\/strong>. It is particularly effective for :<br>\u2714 <strong>Preventing and treating respiratory infections<\/strong> (colds, flu)<br>\u2714 <strong>Reducing the duration and intensity of symptoms<\/strong><\/p>\n\n\n\n<p>\ud83d\udc49 A study has revealed that <strong>daily intake of garlic reduces the risk of catching a cold by 63 % and speeds up recovery by 70 %<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11697022\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How should garlic be eaten?<\/strong><\/h2>\n\n\n\n<p>Garlic is available in several forms:<br>\u2714 <strong>Raw garlic<\/strong> (most effective, but strong taste)<br>\u2714 <strong>Tablets and capsules<\/strong> (standardised extract for precise dosage)<br>\u2714 <strong>Essential oils and liquid extracts<\/strong><br>\u2714 <strong>Black fermented garlic<\/strong> (milder and concentrated in antioxidants)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Recommended dosage<\/strong><\/h3>\n\n\n\n<p>\u2714 <strong>Cardio-protection<\/strong> 600 to 1200 mg\/day (standardised extract)<br>\u2714 <strong>Infection prevention<\/strong> 2 to 4 g of raw garlic a day<br>\u2714 <strong>Anticholesterol<\/strong> 900 mg\/day for at least 2 months<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Precautions and contraindications<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Possible side effects<\/strong><\/h3>\n\n\n\n<p>\u274c <strong>Fragrant breath and perspiration<\/strong><br>\u274c <strong>Gastric irritation<\/strong> in high doses<br>\u274c <strong>Increased risk of bleeding<\/strong> (interaction with anticoagulants)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Not recommended for certain people<\/strong><\/h3>\n\n\n\n<p>\ud83d\udeab <strong>Patients on anticoagulants (warfarin, aspirin, etc.)<\/strong><br>\ud83d\udeab <strong>People suffering from ulcers or digestive disorders<\/strong><br>\ud83d\udeab <strong>Pregnant and breast-feeding women<\/strong> (in excess)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Suggested associations<\/strong><\/h2>\n\n\n\n<p>\u2714 <strong>Cardiovascular protection<\/strong> \u2192 <strong>Turmeric<\/strong><br>\u2714 <strong>Antibacterial effect<\/strong> \u2192 <strong>Ginger<\/strong><br>\u2714 <strong>Immune reinforcement<\/strong> \u2192 <strong>Echinacea<\/strong><br>\u2714 <strong>Circulatory support<\/strong> \u2192 <strong>Grape marc<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary and opinion on garlic<\/strong><\/h2>\n\n\n\n<p>Garlic is a <strong>superfood with multiple benefits<\/strong> :<br>\u2705 <strong>Protects the heart and reduces cholesterol<\/strong><br>\u2705 <strong>Powerful antibacterial and antifungal agent<\/strong><br>\u2705 <strong>Strengthens the immune system and fights infections<\/strong><br>\u2705 <strong>Natural antioxidant and anti-inflammatory<\/strong><\/p>\n\n\n\n<p>Visit <strong>regular consumption<\/strong>it is a <strong>a natural ally for your health<\/strong> and can be <strong>integrated in the form of food supplements<\/strong> for a <strong>optimum effect<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Scientific sources<\/strong><\/h3>\n\n\n\n<p>Ankri S, Mirelman D. <em>Antimicrobial properties of allicin from garlic<\/em>. Microbes Infect. 1999. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10594976\/\" target=\"_blank\" rel=\"noopener\">source<\/a>)<\/p>\n\n\n\n<p>Ried K. <em>Garlic lowers blood pressure in hypertensive individuals<\/em>. J Nutr. 2016. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25837271\/\" target=\"_blank\" rel=\"noopener\">source<\/a>)<\/p>\n\n\n\n<p>Lissiman E, et al. <em>Garlic for the common cold<\/em>. Cochrane Database. 2014. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11697022\/\" target=\"_blank\" rel=\"noopener\">source<\/a>)<\/p>","protected":false},"excerpt":{"rendered":"<p>Fiche de synth\u00e8se Qu&rsquo;est-ce que l&rsquo;Ail ? L\u2019ail est un super-aliment connu depuis l\u2019Antiquit\u00e9 pour ses nombreuses vertus m\u00e9dicinales. En plus d\u2019\u00eatre un ingr\u00e9dient culinaire incontournable, il est utilis\u00e9 pour pr\u00e9venir les maladies cardiovasculaires, r\u00e9duire le cholest\u00e9rol et renforcer le syst\u00e8me immunitaire. Gr\u00e2ce \u00e0 sa richesse en compos\u00e9s soufr\u00e9s, l\u2019ail poss\u00e8de de puissantes propri\u00e9t\u00e9s antibact\u00e9riennes, [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":25309,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"iawp_total_views":57,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-25308","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guide-plantes-et-actifs"],"jetpack_featured_media_url":"https:\/\/www.naturopharma.net\/wp-content\/uploads\/2025\/02\/ail-scaled.jpg","_links":{"self":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/posts\/25308","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/comments?post=25308"}],"version-history":[{"count":0,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/posts\/25308\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/media\/25309"}],"wp:attachment":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/media?parent=25308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/categories?post=25308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/tags?post=25308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}