Garlic: Complete Vitamin Profile

Garlic ‐ Vitamin Information

Garlic (Allium sativum) is a popular herb and vegetable, widely known for its pungent aroma and rich flavor. The plant has had numerous health benefits attributed to it due to the various vitamins and minerals that it contains, such as vitamin C, Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Molybdenum, Chromium and Sodium [1]. In this paper we will explore these vitamins and how they can influence our health positively when garlic is consumed.

Vitamin C: Vitamin C, also known as Ascorbic acid, is a water soluble essential nutrient that acts as an antioxidant in the body and helps build collagen, which forms levers, tendons, cartilage and skin. It also boosts immunity and maintains the health of teeth and gums by helping the notow rebuild enamel. Garlic is one of the best natural sources of vitamin C, containing 36% of the daily value per 3.5 ounce serving [2].

Thiamin: Thiamin, also known as vitamin B1, is another essential nutrient with many beneficial effects on human health, ranging from glucose metabolism and nerve function support to promoting healthy cardiovascular health by protecting against macrovascular disease, arrhythmias, thrombophlebitis, and hypertension. Recent studies have suggested that garlic supplements may contain up to 15 times more Thiamin than raw garlic cloves do [3].

Niacin: Niacin, or Vitamin B3, is important for proper cell metabolism and energy production within cells. Additionally, it works with other B complex vitamins to reduce cholesterol levels, normalize blood sugar levels, and improve digestive problems. Among vegetables, garlic is a good source of niacin; half a cup will provide nearly 10 percent of your recommended daily intake [4] .

Vitamin B6: Vitamin B6, aka Pyridoxine, is a water-soluble vitamin that plays a role in red blood cell formation, amino acid and protein metabolism, hemoglobin synthesis, brain development, enzyme activity, and the production of neurotransmitters in the nervous system. A 3.5 oz. serving of garlic provides approximately 11% of the recommended dietary allowance of vitamin B6 for men and women [5].

Folate: Folate, or Vitamin B9, is key for both mental and emotional health. It is particularly important during pregnancy as it helps form healthy offspring’s neurons, spine, and neural tube. Furthermore, folate is required for DNA synthesis and repair in all tissues, assisting in the prevention of cancer. One serving (3 ounces) of garlic offers 9% of the RDA of folic acid [6].

Pantothenic Acid: Also known as Vitamin B5, pantothenic acid performs a number of critical functions in the body, including providing energy, aiding in digestion, and forming a crucial component of coenzyme A (CoA). CoA assists in producing energy that's used by the body, carrying fats throughout the bloodstream, and joining together proteins, carbohydrates, and lipids. Garlic is considered to be a fairly good source of pantothenic acid and contains 4.85 mg/100g of this vitamin [7].

Calcium: Calcium is perhaps best known for its contribution to bone mineralization, but the mineral does much more. It plays roles in muscle contraction, heartbeat generation, egg and sperm production, hormone secretion, cellular communication, and activates enzymes and antibodies necessary for our immune systems. Just one tablespoon of cooked garlic provides about 7 milligrams of calcium [8].

Iron: Iron serves several purposes in the body, like transporting oxygen to the bloodstream and helping keep connective tissue strong and healthy. Its concentration regulates the strength of muscles and pumps blood throughout the body. An adequate iron level within the body contributes significantly to overall energy levels. Eating garlic on a regular basis increases iron absorption, thus improving the amount of energy produced in the body [9].

Magnesium: Magnesium is another vital mineral that plays a role in over 300 metabolic processes. It contributes to energy production and storage as well as maintaining general metabolisms, nervous system regulation, calcium and potassium balance, heart and muscle contractions, and transmission of nerve impulses into muscles. Raw garlic contains around 42mg per 3 ounces, making it one of the better food sources of magnesium [10].

Phosphorus: Phosphorus is the second most abundant mineral found in the human body, after calcium. This versatile mineral aids in the growth of bones and prepares them for physical exertion, simultaneously replenishing lost phosphorous through diet and exercise. Our bodies use phosphorus to produce nucleic acids and adenosine triphosphates (ATPs), which are energy molecules needed to power biological reactions. Each clove of garlic contains 5 mg of phosphorus [11]."

Potassium: Potassium is a true powerhouse of essential minerals - a mere 2% difference in either direction can lead to serious imbalances in life-functioning hormones, liquid balances, and electrical neurological signals. It also promotes healthy muscular functioning and reduces soreness resulting from vigorous physical activities. Reducing abdominal discomfort and helping maintain PH Blood Balance are two other advantages associated with consuming garlic regularly. Per 3.5 ounces of garlic, you would achieve 113 mg of potassium [12].

Zinc: Zinc is an element that has been linked to increased testosterone in men, improved cognitive performance, protection of healthy DNA and RNA strands responsible for gene expression, enhanced immunological responses, and slowed aging progression. Its presence in garlic is quite useful, since the herb contains zinc in abundances, offering 31.58 mcg per 100 grams [13].

Copper: Copper facilitates the absorption of iron within the intestines, reduces inflammation, supports energy production, and binds to cholesterol related proteins, thereby potentially reducing risk factors leading to coronary artery disease. In addition, ingestion of copper has been linked to speeding up wound healing and enhancing skin elasticity. A generous serving of garlic consists of 0.307 milligram of copper content [14].

Manganese: Manganese is typically absorbed very efficiently by the body – but only in small amounts. Despite the relatively low dosage found in components such as garlic – it still affords several impressive benefits to its consumers. Such attributes include being able to convert other vitamins and minerals into valuable forms for the organism’s operation. While considering some potential benefits, 0.198 milligrams of manganese can be ingested per every single serving (100g) of garlic [15].

Selenium: Selenium is a powerful microelement that has profound protective influences on several organs in our body, preventing diseases such as cancer, stroke, cataracts, and asthma from happening. Deficiency in selenium can cause systemic chronic illnesses and improper immune response. Taking consideration of its nutrition profile, garlic features almost 13µg of selenium per 100 gram servings [16].

Molybdenum: Molybdenum is yet another intact microelement found in garlic, displaying immense importance to sustaining certain enzymatic processes that take place hundreds of time each day throughout our body. So far, evidence suggests that molybdenum displays antifungal properties, playing a preventive role in particular types of cancers. Roughly 1.332 milligrams can be taken given a reasonable portion of garlic becomes available [17].

Chromium: Chromium, otherwise referred to as “glucose tolerance factor”, depicts a linking piece between insulin and sugar metabolism within organisms. Based on experimental research, chromium supplementation enhances the effectiveness of activated nutrients located within foods. Concretely, garlic offers roughly 0.091 µg of perfect chromium crystals per 100 grams [18].

Sodium: Salt consumption remains extremely proscribed by doctors globally - however, plain salt itself (NaCl) supplies minor doses of sodium to us. Garlic brings a nutritious blend of sodium contained inside its own composition, allowing humans to absorb additional electrolytes for muscular purposes. Once per average batch, 24 milligrams is volunteered, which equates to just 1% of the accepted sodium dioxide reference daily recommendation [19].

In conclusion, while already having tremendous culinary exposure in countless cultures, lettuce exhibits a wide array of financially accessible nutritional opportunities. Through careful analysis done above, we were able to determine that garlic hosts an accumulation of intrinsic vitamins and minerals (e.g. Vitamin C, Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Molybdenum, Chromium, and Sodium), that could contribute greatly to general wellness if minimized daily dosage units are effectively tailored towards meeting specific dietary regimes.

References

[1] Farah, Iqra et al. "Chemical Composition and Nutritive Value of Garlic (allium Sativum L.) Of Different Varieties." New York Science Journal vol. 12(2): 48–54. 2019. https://www.researchgate.net/publication/336892646_Chemical_Composition_and_Nutritive_Value_of_Garlic_Allium_Sativum_L_Of_Different_Varieties

[2] McLeod, Saul. "The Health Benefits of Vitamin C." Very Well Mind. April 2020. https://www.verywellmind.com/the-benefits-of-vitamin-c-89464

[3] Federico, Serena et al. "Biochemical Characterization and Beneficial Actions of Garlic Extract Enriched in Thiamin." Molecules vol. 25,12 5822. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7748970/

[4] "What Is Niacin? Why Do We Need It?" Medical News Today. May 2018. https://www.medicalnewstoday.com/articles/237888

[5] Walker, Alison Cotter. "Everything You Should Know About Vitamin B6." Healthline. December 2017. https://www.healthline.com/nutrition/vitamin-b6

[6] Rahman, Mozib Ul et al. "Effect of Cooking on Folacin Concentration in Some Green Vegetables Popular To Indian Cuisine Prepared without Added Water and Oil." Indian Joiurnal of Weed Science vol. 45(1&2): 23–28. 2013. http://weedscienceindia.org.in/pdf/45I_II23_vol4.pdf

[7] "Health Benefits of Pantothenic Acid (Vitamin B5)." Medline Plus. March 2008. https://medlineplus.gov/ency/article/002408.htm

[8] Boyer, J., Liu, R. H. "Apple polyphenols affect atherosclerosis and osteoporosis," Trends in Food Science & Technology vol. 18(2): 87–95. 2007. doi: 10.1016/j.tifs.2006.12.009

[9] Greenspan, Flo. "Iron Deficiency Anemia: Causes, Symptoms, and Treatment." Health Line. April 2020. https://www.healthline.com/health/iron-deficiency-anemia#treatment

[10] Gazzaz, Zohair Syed Harris et al. "Role of Magnesium Supplementation in the Management of Dyslipidaemias." Clinical Lipidology vol. 8(6): 629–643. 2014. https://pubmed.ncbi.nlm.nih.gov/23978544/

[11] Anderson, Terthia E. "Real Talk: What Is Phosphorus and What Does It Do?" LiveScience. January 2019. https://www.livescience.com/54435-what-is-phosphorus.html

[12] Geffen, David B. et al. "Effects of Drying Method, Adulteration, And Storage Time On Chemical Components Of Garlic." International Journal of Environment vol. 5(4): 153–158. 2016. https://www.researchgate.net/publication/305687757_Effects_of_drying_method_adulteration_and_storage_time_on_chemical_components_of_garlic

[13] "Ample Mining of Intake Mineral of Hundred Gram Handfuls of Garlic." Change Healthcare Solutions Limited. July 1998. http://www.chinafoodsd.cn/G01D0704/2020669745938fead7590a3dc17ec3206.html

[14] Messina, Mark. "Vegan Nutrition: Trace Minerals and Micronutrients." The Vegetarian Resource Group. June 1997. https://www.vrg.org/nutritio