Garlic's Impact on Reducing Inflammation
I wrote about what excessive inflammation can do to our bodies and the foods that can cause inflammation. I now want to share some foods that can help decrease inflammation. One natural food that has powerful anti-inflammatory effects, believe it or not, is garlic!
Garlic has been used for medicinal purposes for thousands of years. Modern research has confirmed many of its traditional uses and elucidated how it reduces inflammation in the body. Garlic contains various active compounds, including allicin, with antioxidant, anti-microbial, and anti-inflammatory properties.
Ways garlic can help decrease inflammation:
Lowering levels of inflammatory cytokines
Cytokines are small proteins released by immune cells that affect cell communication and stimulate inflammation. Studies show that garlic supplementation can significantly decrease levels of vital pro-inflammatory cytokines like TNF-alpha, IL-1beta, and IL-6. The allicin in garlic blocks their synthesis and activity.
Increasing production of anti-inflammatory cytokines
Garlic has been proven to boost the production of anti-inflammatory cytokines like IL-10, which regulate immune function and decrease excessive inflammation. The polysulfides in garlic boost levels of these protective cytokines.
Activating the Nrf2 pathway
The Nrf2 protein pathway turns on the body's natural antioxidant and detoxification defense mechanisms. Garlic organosulfur compounds activate this pathway, inducing the production of antioxidants that suppress inflammatory pathways and protect cells from free radical damage.
Inhibiting NF-kB signaling
The NF-kB pathway controls the expression of pro-inflammatory genes like COX-2, which drive inflammatory responses. Garlic compounds, including diallyl sulfide, block this signaling cascade by preventing the activation of NF-kB transcriptional activity, inhibiting the propagation of inflammation.
Boosting glutathione
Glutathione is the body's master antioxidant. Higher glutathione levels minimize oxidative stress that triggers inflammatory reactions. S-allyl cysteine and other constituents in garlic increase the biosynthesis and regeneration of glutathione, thereby strengthening antioxidant capacity.
Reducing histamine levels
The enzyme-inhibiting compound allicin in garlic reduces the release of inflammatory mediators such as histamine. Lower histamine levels mean less inflammation.
Improving Gut Health
Gut microbiome imbalances can cause systemic inflammation. Garlic compounds can support a healthy gut environment and intestinal barrier function, protecting against inflammation and leukocyte infiltration.
Inhibiting pro-inflammatory enzymes
Enzymes like cyclooxygenase and lipoxygenase are involved in generating inflammatory eicosanoids like prostaglandins. Garlic has been shown to block these enzymes, disrupting inflammatory pathways.
Garlic's wide range of anti-inflammatory mechanisms makes it a potent medicinal food for mitigating chronic inflammation and its effects throughout the body. Consuming garlic regularly can help prevent inflammatory conditions like heart disease, neurodegeneration, arthritis, and even cancer.
Try incorporating more garlic into your diet by:
Adding raw minced garlic to dressings, marinades, and soups
Sauteing garlic cloves in butter or ghee and tossing with vegetables
Making aioli or toum garlic sauce to use as a flavorful condiment
Mince up some garlic and leave it to sit for 10 minutes to release the allicin.
Take an aged garlic extract supplement if you don't like eating raw garlic
Controlling inflammation is vital to staying healthy as you age. Its ability to inhibit multiple inflammatory pathways can help prevent damage and disease. Harnessing the natural power of garlic is an easy way to boost your overall well-being.
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