Why Garlic Is a Legit Superfood - Reduce Plaque From Arteries

Summary

The video script discusses the concept of 'superfoods' and argues that garlic could be considered one due to its numerous health benefits. It outlines the various ways garlic can positively affect the body, including lowering blood pressure, improving cholesterol levels, and reducing inflammation. The script reviews clinical trials supporting these claims and suggests that garlic may help mitigate risks of chronic diseases like heart disease and atherosclerosis. It also advises on the proper consumption of garlic for maximum benefits.

Takeaways

• 🍀 The term 'superfood' is misleading and can apply to almost any food, but garlic stands out for its health benefits.
• 🧄 Garlic is an alium vegetable related to onions, shallots, and leeks, and has been used in Mediterranean, Asian, and Middle Eastern cuisines for centuries.
• 🌟 Garlic has a strong odor and is known for its effects against vampires, which may explain the love or hate relationship people have with it.
• 🛡️ Garlic has been shown to have numerous health benefits, including anti-inflammatory, antiplatelet, antioxidant, and antibacterial properties.
• 📊 Clinical trials support the health benefits of garlic, with a 2015 meta-analysis showing it can lower blood pressure, especially in hypertensive individuals.
• 🍬 A 2024 meta-analysis found that garlic can lower fasting blood sugar, total cholesterol, and LDL cholesterol while increasing HDL cholesterol.
• 🌡️ Garlic may help with weight management and reduce inflammation, which is beneficial for metabolic syndrome and heart disease prevention.
• 💊 Garlic is high in sulfur and can support the body's production of the antioxidant glutathione, beneficial for the immune system and reducing inflammation.
• 📉 A 2020 meta-analysis showed that garlic can lower CRP levels, a marker of systemic inflammation, without affecting IL6 levels.
• 🔍 Observational studies suggest that regular garlic consumption may reduce the risk of chronic diseases and improve overall health.
• 🚫 Garlic can interact with certain medications, such as blood thinners, and should not be combined with pharmaceuticals without caution.

Q & A

What is the term 'superfood' and why might it be misleading?

The term 'superfood' is somewhat misleading because it lacks objective criteria and can be applied to almost any food. It is often used to describe foods that are particularly nutrient-rich, but there's no scientific standard for what constitutes a superfood.

Why does the speaker consider garlic to be an objectively good candidate for a superfood?

The speaker considers garlic a superfood because of its metabolic effects on the human body and the improvements in health observed in human clinical trials, rather than just its nutrient content.

What are some of the health benefits of garlic mentioned in the script?

Garlic has been associated with benefits such as anti-inflammatory, antiplatelet, antioxidant, anti-lipidemic, anti-diabetic, antibacterial, and endothelial properties, which may have therapeutic effects on conditions like atherosclerosis, metabolic syndrome, and cardiovascular disease.

What was the finding of the 2015 meta-analysis on garlic intake and blood pressure?

The 2015 meta-analysis showed that garlic intake lowered both systolic and diastolic blood pressure, with more significant effects observed in people with hypertension than in those with normal blood pressure.

How did the 2024 meta-analysis of clinical trials on garlic supplements affect blood sugar and cholesterol levels?

The 2024 meta-analysis indicated that garlic supplements lowered fasting blood sugar, hemoglobin A1C, total cholesterol, and LDL cholesterol, while also increasing HDL cholesterol.

What role does garlic play in supporting the immune system and reducing inflammation?

Garlic is high in sulfur, which supports the production of the antioxidant glutathione. It has been shown to increase levels of different antioxidants and decrease markers of oxidative stress, potentially supporting the immune system and reducing inflammation.

What was the result of the 2020 meta-analysis regarding the effects of garlic on inflammation markers?

The 2020 meta-analysis showed that garlic supplements lowered CRP levels, a marker of systemic inflammation, but did not reduce IL6 levels, another inflammation marker.

How does garlic consumption potentially reduce the risk of chronic diseases?

Garlic consumption has been associated with improvements in biomarkers related to chronic diseases, such as inflammation. Observational studies have suggested that habitual consumption of garlic is linked to a lower risk of all-cause mortality and decreased risk of colorectal cancer.

What evidence suggests that garlic may have a positive effect on atherosclerosis?

Studies have found that garlic consumption is inversely associated with carotid intima-media thickness, indicating less plaque buildup in the arteries. Clinical trials have also shown that aged garlic extract supplementation can slow down atherosclerosis progression.

What is the main bioactive compound in garlic and how is it activated?

The main bioactive compound in garlic is alliin, which can be activated by crushing the garlic and letting it sit out in the open for a few minutes. This process allows the enzyme alliinase to produce alliin.

How does cooking garlic affect its health benefits?

Cooking garlic can reduce the activity of the enzyme alliinase, which is responsible for producing the bioactive compound alliin. However, even when cooked, crushed garlic maintains its anti-aggregatory activity, suggesting that cooked garlic can still provide health benefits.

What is the recommended dosage for alliin in human clinical trials?

In human clinical trials, the dosage for alliin ranged from 10 to 48 mg per kilogram per day, and for aged garlic extract, it's up to 2400 mg a day.

What is the speaker's suggestion on when to consume garlic to avoid strong odor issues?

The speaker suggests consuming garlic for dinner so that one can brush their teeth afterward and avoid the strong odor in public places during the day.

Outlines

00:00

🧄 The Multifaceted Health Benefits of Garlic

This paragraph delves into the concept of 'superfoods,' suggesting that while the term is subjective, garlic stands out for its scientifically-backed health benefits. It highlights garlic's role in improving metabolic effects and its use in various cuisines for centuries. The script discusses garlic's strong odor and polarizing nature among people. It outlines garlic's wide-ranging health benefits, including its anti-inflammatory, antiplatelet, antioxidant, and other properties that may help with conditions like atherosclerosis, metabolic syndrome, and cardiovascular disease. The paragraph also references clinical trials and meta-analyses that support these benefits, such as lowered blood pressure, improved blood lipid profiles, and reduced inflammation. It concludes by emphasizing garlic's potential role in reducing chronic disease risk factors and its anti-inflammatory effects in humans.

05:02

🛡️ Garlic as a Cardiovascular Ally and Dietary Staple

The second paragraph focuses on garlic's impact on cardiovascular health, discussing its potential to modulate risk factors for atherosclerosis and heart disease. It presents evidence from studies and clinical trials that suggest garlic can improve microcirculation, promote wound healing in blood vessels, and slow down atherosclerosis progression. The paragraph also addresses the interaction between garlic and certain medications, cautioning against its use with blood thinners and other pharmaceuticals. It clarifies that while garlic has benefits, it is not a substitute for established treatments like metformin or statins. The bioactive compound alliin in garlic is highlighted, along with the optimal way to consume garlic to maximize its benefits. The paragraph concludes by discussing the versatility of garlic in cooking and its potential drawbacks, such as its lingering odor, and ends with a call to action to learn more about heart health and longevity through the video creator's book.

Keywords

💡Superfoods

Superfoods refer to nutrient-rich foods considered beneficial for health, though the term is somewhat misleading as it lacks an objective criteria. In the video, the concept is discussed in relation to garlic, which is suggested as a potential superfood due to its various health benefits. The script mentions 'eat berries for vitamin C super food' and 'garlic could be considered, objectively a super food' to illustrate the broad use of the term.

💡Garlic

Garlic is an alium vegetable related to onions, shallots, and leeks, and is known for its strong odor and health benefits. The video focuses on garlic as a potential superfood due to its metabolic effects and improvements to health as seen in clinical trials. The script uses garlic as a central example, discussing its benefits such as 'anti-inflammatory', 'antioxidant', and 'anti-lipidemic' effects.

💡Metabolic Effects

Metabolic effects refer to the influence a substance has on the body's metabolism, which includes the chemical processes that maintain life. The video discusses garlic's impact on metabolism, suggesting it can improve health through various pathways. The script mentions 'garlic has been seen to work on dozens of different pathways in the body', indicating its broad metabolic influence.

💡Clinical Trials

Clinical trials are research studies involving human volunteers to test the safety and effectiveness of medical interventions. The video emphasizes the importance of clinical trials in validating garlic's health benefits, citing several studies such as a '2015 meta analysis of clinical trials' and a '2024 meta analysis of clinical trials'.

💡Atherosclerosis

Atherosclerosis is a form of arteriosclerosis involving the deposit of fatty substances, cholesterol, cellular waste products, calcium, and other substances in and on the inner walls of arteries, leading to arterial plaque build-up. The video discusses garlic's potential therapeutic effects on atherosclerosis, mentioning a '2021 study' that found garlic consumption was associated with less plaque buildup in the arteries.

💡Inflammation

Inflammation is the body's response to harmful stimuli and involves immune cells and molecules like cytokines. The video highlights garlic's anti-inflammatory properties, stating that it might help in reducing inflammation as seen in a '2020 meta analysis of clinical trials' which showed garlic supplements lower CRP levels, a marker of systemic inflammation.

💡Allicin

Allicin is a chemical compound naturally found in garlic, which is responsible for many of its health benefits. The script explains that allicin can be activated by crushing garlic and letting it sit, and that heat can reduce its plate aggregation properties, but crushed garlic maintains its activity, indicating the importance of preparation method for maximizing health benefits.

💡Microcirculation

Microcirculation refers to the blood flow in the smallest blood vessels, which is crucial for tissue health. The video mentions a 2019 study where aged garlic extract was found to increase microcirculation, which can help protect against the progression of atherosclerosis.

💡Aged Garlic Extract

Aged Garlic Extract is a form of garlic that has been processed to reduce its odor and enhance its health benefits. The video discusses its use in clinical trials, such as a study where '2400 milligram of aged garlic extract a day' increased microcirculation and triggered wound healing in blood vessels.

💡Risk Factors

Risk factors are characteristics or behaviors that increase the likelihood of developing a particular condition. The video describes how garlic can impact various risk factors for heart disease, such as cholesterol, inflammation, and blood pressure, as seen in the '2019 double blinded Placebo, control study' and other studies mentioned.

💡Mortality

Mortality refers to the state of being subject to death. The video cites a 2019 study on the Chinese population that found habitual consumption of garlic was associated with a lower risk of all-cause mortality, particularly in the oldest old who consumed garlic more than five times a week.

Highlights

The concept of 'superfoods' is misleading as it lacks objective criteria and can be applied to almost any food.

Garlic is suggested as an objectively beneficial 'superfood' due to its metabolic effects and health improvements observed in clinical trials.

Garlic is an alium vegetable related to onions, shallots, and leeks, and has been used in various cuisines for centuries.

Garlic has one of the strongest odors among foods and is known for its effect against vampires, which may influence some people's dislike for it.

Garlic works on multiple health pathways including anti-inflammatory, antiplatelet, antioxidant, and more, potentially benefiting conditions like atherosclerosis and metabolic syndrome.

A 2015 meta-analysis showed garlic intake can lower blood pressure, especially in hypertensive individuals.

A 2024 meta-analysis found that garlic supplements can improve blood lipid profiles and reduce weight circumference and inflammation.

Garlic's high sulfur content supports the production of the body's main antioxidant, glutathione.

In elderly people, garlic ingestion has been shown to increase antioxidant levels and decrease oxidative stress markers.

A 2020 meta-analysis indicates that garlic supplements can lower systemic inflammation markers, such as CRP levels.

Garlic supplements and raw garlic have been observed to improve risk factors for heart disease and potentially alleviate metabolic syndrome.

Observational studies suggest that habitual garlic consumption is associated with a lower risk of all-cause mortality.

Moderate garlic consumption has been linked to a decreased risk of colorectal cancer in a 2023 study.

Garlic consumption has been shown to reduce plaque buildup in arteries, indicating potential in atherosclerosis prevention.

Clinical trials suggest that garlic supplementation can improve microcirculation and promote wound healing in blood vessels.

Garlic supplements and raw garlic should not be taken with certain pharmaceuticals, such as blood thinners, due to potential interactions.

The main bioactive compound in garlic, alliin, can be activated by crushing the garlic and allowing it to sit before cooking.

The recommended dosage for alliin ranges from 10 to 48 mg per kilogram per day, with aged garlic extract up to 2400 mg a day.

Garlic is a versatile herb that can be used in various meals and has a strong odor that may not be suitable for morning or lunch consumption.

In conclusion, garlic has unique nutritional properties that improve blood markers related to chronic diseases, particularly lipids and inflammation.

Transcripts

superfoods is somewhat of a misleading

concept because it has no objective

criteria and you can apply it to almost

any food eat berries for vitamin C super

food eat meat for iron super food but in

my opinion garlic could be considered

objectively a super food because of its

metabolic effects on the human body and

how it's seen to improve health in human

clinical trials I'm not talking about

garlic bread just regular garlic and in

this video I'm going to share with you

some of the research about garlic and

also the amounts that that is beneficial

to eat garlic is an alium vegetable

which is relative to onions shallot and

leaks it's usually used as seasoning in

food and it's been a part of

Mediterranean Asian and Middle Eastern

cuisine for centuries if you've ever

eaten garlic then you either hate it or

love it I feel like there's almost like

no middle ground most people will either

like it or don't like it at all but it

is quite a unique food in that sense

first it probably has one of the

strongest odors out of all foods and you

can recognize the smell quite easily

secondly it's affect against vampires so

maybe that's the reason some people

don't like it when it comes to the

health benefits then garlic has been

seen to work on dozens of different

Pathways in the body that have

anti-inflammatory antiplatelet

antioxidant anti- lipidemic

anti-diabetic anti- aoso anti-apoptotic

antibacterial and endothelial benefits

garlic thus might have therapeutic

effects on things like atherosclerosis

metabolic syndrome and cardiovascular

disease looking at mechanisms is one

thing and garlic has quite compelling

mechanistic evidence but we should

should base our decisions predominantly

on human clinical trials fortunately

there is quite a lot of human clinical

trials on garlic which supports its

mechanistic evidence for example a 2015

meta analysis of clinical trials showed

that garlic intake lowered systolic

blood pressure and diastolic blood

pressure the effects were seen in people

with already existing hypertension more

so than in people with normal blood

pressure and the dose for maximum

benefits was 480 mg of supplemental

garlic for 12 weeks a 2024 meta analysis

of clinical trials show that garlic

supplements lowered fasting blood sugar

hemoglobin AMC total cholesterol and LDL

cholesterol while also increasing HDL

cholesterol in this study they used both

raw garlic as well as garlic extracts

another 2024 meta analysis showed that

garlic could also reduce weight

circumference and inflammation in

addition to the cholesterol blood

pressure and blood sugar this makes it

potentially useful for alleviating

metabolic syndrome which is a major risk

factor for heart disease because garlic

is high in Sulfur it supports the

production ction of one of the main

antioxidants in the body called

gluathione in elderly people ingestion

of garlic has been shown to increase

levels of different antioxidants like

Leon peroxidase and super oxid dismutase

while decreasing markers of oxidative

stress this makes garlic potentially

useful for supporting the immune system

and lowering inflammation a 2020 meta

analysis of clinical trials showed that

garlic supplements lower CRP levels

which is a marker of systemic

inflammation but it didn't reduce il6

which is another marker of inflammation

and aged garic EXT racts also lower tnf

Alpha which is another inflammatory

marker involved in cancer and other

diseases so overall it does look like

garlic has anti-inflammatory effects in

humans overall that's quite a lot of

studies these metaanalysis include

dozens of clinical trials which is

considered one of the highest quality

evidence in science and these effects

have been seen in supplemental garlic as

well as raw garlic itself the next

question is that is there any evidence

that eating Garlic would reduce your

risk of these chronic diseases we know

that it affects these biomarkers related

to chronic diseases like inflammation

but is it actually going to reduce the

risk in a 2019 study on the Chinese

population they found that habitual

consumption of garlic was associated

with a lower risk of all cause morality

the oldest old who consumed garlic more

than five times a week had a 11%

decrease in the risk of mortality

compared to those who consumed it less

than once a week another 2023 study on

the US population found that moderate

garlic consumption was linked to a

decreased risk of coloral cancer as well

now these are observational studies

which are more limited in their evidence

than the clinical trials but it's hard

to do these kind of long-term studies in

humans as well to look at the risk of

these chronic diseases and if you see an

improvement in the blood markers then

that typically does reduce the risk of

these chronic diseases as well when it

comes to heart disease the number one

chronic disease in the world then garlic

has been shown to reduce the risk

factors of heart disease such as

cholesterol inflammation blood pressure

even wayte circumference but can it

actually affect atherosclerosis or even

reverse it a 2021 study found that light

to moderate garlic consumption one to

three times per week was inversely

associated with coted intimia thickness

which indicates plaque buildup in the

arteries this means that the people who

ate garlic had less plaque buildup in

the arteries several clinical trials

have found that age garlic extra

supplementation lowers coronary artery

classification progression now these are

very small studies and they don't often

control for other lifestyle factors but

like I said earlier you have mechanistic

evidence as well as the evidence from

clinical trials that garlic

supplementation or garlic intake can imp

prove these risk factors so that makes

the evidence slightly more compelling in

my eyes a 2019 double blinded Placebo

control study on patients at high risk

of cardiovascular disease showed that

2400 milligram of age garlic extract a

day increased microcirculation and

triggered wound healing in the blood

vessels which protected against atheros

scos progression another 2018 randomiz

trial demonstrated that 250 Mig of aged

garlic extract a day for 12 months

slowed down atherosclerosis progression

by reducing fat around the heart all of

this in my eyes at least suggests that

garlic has a positive effect on

atherosclerosis it's going to modulate

the risk factors of atherosclerosis and

heart disease and it's also going to

promote endothelial function because

endothelial dysfunction is one of the

main drivers of aerosis the problem is

that garlic supplements and raw garlic

can interact with some other drugs used

in heart disease such as blood thinners

that's why it's not recommended to take

garlic together with Pharmaceuticals and

don't get it twisted garlic isn't

Superior to other Pharmaceuticals like

metformin or statins when it comes to

heart disease or diabetes it might have

some benefits for people who don't have

these diseases but they might have

slightly suboptimal blood markers like

they have slightly elevated cholesterol

or lipids or some other markers of

inflammation they might just see some

improvements in the risk factors the

main bioactive compound in garlic is

called allisin which can be activated by

first crushing the garlic and letting it

sit out in the open for a few minutes

heating garlic inactivates the enzyme

that produces allisin called alanas in

vitro it's been found that heat reduces

the plate aggregation properties of both

crushed and uncrushed garlic but crushed

garlic maintained its anti-aggregatory

activity compared to the uncrushed

garlic this means that you can still

cook with garlic and get the benefits

but you would want to crush it first in

human clinical trials that showed the

benefits the dosage for allisin ranged

from 10 to 48 Mig per kilogram per day

or for the age garlic extract it's up to

2400 Mig a day taking two gam of crushed

raw garlic could have similar effects

and you would get the similar amounts

garlic is also a pretty versatile herb

that you can use in a lot of different

meals I like to add it to meat and

vegetable dishes but you can also use it

in stews or just eat it as a raw snack

next to your meal the only downside is

yes that it might leave a strong odor

which is why I wouldn't recommend eating

Garlic in the morning or at lunch if

you're going to somewhere public I like

to eat garlic for dinner so I get to

brush my teeth after that and I've also

discovered that age garlic powder

doesn't have a long lasting smell in

conclusion the evidence from mechanistic

studies as well as clinical trials in my

opinion suggests that garlic is somewhat

of like a superfood and it has nutru

properties that go beyond just like

regular food you don't get a lot of

calories or you don't go get a lot of

micronutrients or even like

macronutrients from garlic so it's not

something that you would sustain

yourself on but it does appear to have

some of these neutral properties that

improve your blood markers related to

many of these chronic diseases

specifically lipids and inflamation but

you shouldn't take it with other

medications if you want to learn more

about heart disease and other compounds

for longevity then check out my new book

the longevity leap Link in the

description other than that thanks for

watching this video make sure to click a

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about living longer and staying

healthier my name is SE stay optimized

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