Garlic
Garlic is a root vegetable that is a popular spice used around the world because it’s notable scent and pungent flavor adds interest and taste to many culinary dishes. Garlic is also a powerful super food that is available as a dietary supplement.
Garlic contains bioactive compounds that are antimicrobial, antioxidant, anti-inflammatory, anti-fungal, and anti-cancer. While much of the research on garlic’s health benefits has been on heart health, several studies indicate it can help reduce the risk of some cancers. For example, it has been shown that moderate consumption of garlic is associated with a decreased risk of colorectal and gastric cancers. In another study, moderate to high consumption of garlic and onions was shown to be protective against breast cancer.
Consider adding more garlic into your diet by incorporating minced or crushed fresh garlic into stir-fries, soups, sauces, salads, dips, marinades, mashed potatoes, or roasted vegetables. To get the medicinal benefits from fresh garlic, it’s suggested that you eat about 2 to 5 grams, and it’s estimated that one clove can weigh about 4 to 7 grams. In addition to fresh garlic, garlic powder can also be used at a dose of .4 to 1.2 grams of powder daily.
If the smell or flavor of garlic is off-putting to you or if you feel you aren’t getting enough in your diet, you can consider taking a garlic extract dietary supplement. The recommended dose for garlic extract in supplemental form is between 300 to 1,000 mg daily.
