Garlic is a common cooking ingredient with numerous health benefits. Examples include managing cholesterol, boosting heart health, supporting the immune system, protecting against the common cold, and more. Much of garlic’s therapeutic acclaim is down to an active compound called allicin. This sulphur-containing compound gives garlic its pungent smell and distinctive taste.

 Luckily for cooks, the action of chopping or crushing stimulates the production of allicin. But it is thought that the application of heat may inhibit some of the perceived medicinal properties, making it best to add garlic late in the cooking process.

– Reduces the risk of heart attacks

Much research has focused on garlic’s potential in reducing the risk of heart disease and helping to manage cholesterol levels. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and accumulate on artery walls; this means garlic acts like an anticoagulant and by so doing reduces the risk of heart attacks.

–Manages blood pressure

Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely.

– Have anti-cancer properties

The sulphurous compounds in garlic have been studied for their ability to inhibit cancerous cells and block tumours. That said, much of the evidence for garlic in relation to colon, prostate, oesophageal and renal cancer is observational, with only small numbers of subjects included in the studies. As a result, the effect garlic has in relation to cancer remains uncertain and more studies are needed.

– Has antimicrobial and antifungal properties

Garlic has a long history of use as an infection fighter against viruses, bacteria and fungi. Some skin conditions, such as warts and insect bites, may also respond to garlic oil or a crushed raw garlic clove.

-Supports bone health

Animal studies suggest garlic may minimise bone loss by increasing oestrogen levels in female rodents. A study in post-menopausal women found a similar effect when a daily dose of dry garlic extract (equivalent to 2g of raw garlic) was consumed.

– Support healthy joints

Studies suggest the consumption of garlic provides some relief from the inflammatory symptoms of arthritis.

-Protects against common cold

Garlic helps to prevent and reduce the severity of illness from flu and the common cold.

– Protects brain 

Garlic contains protective compounds that help protect against the cognitive decline associated with ageing. This may slow the progression of conditions such as Alzheimer’s and dementia.

bbcgoodfood.com

– 2 cups of fresh spinach

-1 cup of almond milk 

-1 cup of coconut water

-2 slice of banana or pineapple

– 1/2 cup of greek yogurt 

Ice (optional, if not using frozen fruit) 

Preparation

• Blend almond milk and spinach
• Continue to blend until no large pieces remain.(This ensures a smooth, non-gritty texture

– Add frozen fruit, yogurt to the mixture

• Blend on high speed until completely smooth.
• Add ice cubes and serve.