自問自答的威爾森 Wilson

The article and picture are from healthline webiste <https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic> written by Joe Leech.

此文章和圖片是來自於 "healthline" 網站，由 Joe Leech 撰寫。

＊作者在部落格中有超連結的部分

＊不知道怎麼翻譯的部分

＊該放入腦袋瓜的部分

11 Proven Health Benefits of Garlic

11 種大蒜對健康的益處

"Let food be thy medicine, and medicine be thy food."

讓醫食同源。

Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.

這是被稱為西醫之父的古希臘醫生 "Greek physician Hippocrates 希波克拉底" 的名言。

He actually used to prescribe garlic to treat a variety of medical conditions.

實際上，他習慣把大蒜開成處方簽(v. 配藥)，來治療各種疾病。

Modern science has recently confirmed many of these beneficial health effects.

現代科學最近證實了許多這些有益健康的影響。

Here are 11 health benefits of garlic that are supported by human research.

以下是來自於(人體試驗的)研究，這些研究支持的大蒜的11種健康益處。

1. Garlic Contains Compounds With Potent Medicinal Properties

1. 大蒜含有的化合物有潛在的藥理特性(property n.屬性)

Garlic is a plant in the Allium (onion) family.

大蒜是蔥屬（洋蔥）科的一種植物。

It is closely related to onions, shallots and leeks.

它與洋蔥，青蔥和韭菜密切相關。

Each segment of a garlic bulb is called a clove.

蒜頭(大蒜鱗莖)的每個部分(瓣)稱為 "大蒜瓣"。＊clove 也可以指香料 "丁香"。

There are about 10–20 cloves in a single bulb, give or take.

一個蒜頭中有大約10-20個大蒜片，可與給予或服用(?)。

Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

大蒜生長在世界許多地方，由於其強烈的氣味和美味，是烹飪中的一種流行成分。

However, throughout ancient history, the main use of garlic was for its health and medicinal properties (1).

然而，在歷史中，大蒜的主要用途是作為其維持健康和藥用特性（1）

Its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans and Chinese (2).

許多主要文明都充分證明了它的用途，包括埃及人，巴比倫人，希臘人，羅馬人和中國人（2）。

Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

現在科學家知道，它的大部分健康益處是來自於大蒜片經由切碎、壓碎或咀嚼時，形成的硫化物引起的。

Perhaps the most famous of those is known as allicin.

也許，最著名的即為大蒜素。

However, allicin is an unstable compound that is only briefly present in fresh garlic after it’s been cut or crushed (3).

然而，大蒜素是一種不穩定的化合物，只在在被切割或壓碎後的大蒜中短暫存在（3）。

Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allyl cysteine (4).

其他可能對大蒜健康有益的化合物，包括 "diallyl disulfide 二烯丙基二硫化物" 和 "s-allyl cysteine s-烯丙基半胱氨酸"（4）。

The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects.

大蒜中的硫化物，會從消化道進入人體，流經全身，然後發揮其強大的生物效應。

SUMMARY: Garlic is a plant in the onion family that’s grown for its distinctive taste and health benefits. It contains sulfur compounds, which are believed to bring some of the health benefits.

結論(總結)：大蒜是洋蔥家族中的一種植物，因其獨特的味道和健康益處而種植。 它含有硫化合物，據信可帶來一些健康益處。

2. Garlic Is Highly Nutritious But Has Very Few Calories

大蒜非常有營養，但含有很少的卡路里

Calorie for calorie, garlic is incredibly nutritious.

卡路里的卡路里，大蒜是非常有營養的。

A 1-ounce (28-gram) serving of garlic contains (5):

1盎司（28克）大蒜含有（5）：

Manganese: 23% of the RDA

錳：每日建議攝取量的23％ (＊magnesium 是"鎂")

Vitamin B6: 17% of the RDA

維生素B6：每日建議攝取量的17％

Vitamin C: 15% of the RDA

維生素C：每日建議攝取量的15％

Selenium: 6% of the RDA

硒：每日建議攝取量的6％

Fiber: 0.6 grams

纖維：0.6克

Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1

適量(?)的鈣，銅，鉀，磷，鐵和維生素B1

Garlic also contains trace amounts of various other nutrients.

大蒜還含有微量的各種其他營養素。

In fact, it contains a little bit of almost everything you need.

事實上，它包含了你需要的幾乎所有東西。

This comes with 42 calories, 1.8 grams of protein and 9 grams of carbs.

這包括42卡路里，1.8克蛋白質和9克碳水化合物。

SUMMARY: Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients.

總結：大蒜熱量低，富含維生素C，維生素B6和錳。 它還含有微量的各種其他營養素。

3. Garlic Can Combat Sickness, Including the Common Cold

3. 大蒜可以對抗(反抗；戰鬥)疾病，包括普通感冒

Garlic supplements are known to boost the function of the immune system.

眾所周知，大蒜補充劑可以增強免疫系統的功能。

（以下未完）

One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo (6).

The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.

Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61% (7).

However, one review concluded that the evidence is insufficient and more research is needed (8).

Despite the lack of strong evidence, adding garlic to your diet may be worth trying if you often get colds.

SUMMARY
Garlic supplements help prevent and reduce the severity of common illnesses like the flu and common cold.

4. The Active Compounds in Garlic Can Reduce Blood Pressure
Cardiovascular diseases like heart attacks and strokes are the world's biggest killers.

High blood pressure, or hypertension, is one of the most important drivers of these diseases.

Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure (9, 10, 11).

In one study, 600–1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period (12).

Supplement doses must be fairly high to have the desired effects. The amount needed is equivalent to about four cloves of garlic per day.

SUMMARY
High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications.

5. Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease
Garlic can lower total and LDL cholesterol.

For those with high cholesterol, garlic supplements appear to reduce total and/or LDL cholesterol by about 10–15% (13, 14, 15).

Looking at LDL (the "bad") and HDL (the "good") cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL (9, 10, 16, 17, 18).

High triglyceride levels are another known risk factor for heart disease, but garlic seems to have no significant effects on triglyceride levels (13, 15).

SUMMARY
Garlic supplements seem to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

6. Garlic Contains Antioxidants That May Help Prevent Alzheimer's Disease and Dementia
Oxidative damage from free radicals contributes to the aging process.

Garlic contains antioxidants that support the body's protective mechanisms against oxidative damage (19).

High doses of garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure (7, 9, 20).

The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer's disease and dementia (21, 22).

SUMMARY
Garlic contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer's disease and dementia.

7. Garlic May Help You Live Longer
The potential effects of garlic on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

SUMMARY
Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.

8. Athletic Performance Might Be Improved With Garlic Supplements
Garlic was one of the earliest "performance enhancing" substances.

It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.

Most notably, it was given to Olympic athletes in ancient Greece (1).

Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.

People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity (23).

However, a study on nine competitive cyclists found no performance benefits (24).

Other studies suggest that exercise-induced fatigue may be reduced with garlic (2).

SUMMARY
Garlic may improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.

9. Eating Garlic May Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure (25).

Three doses of garlic each day even outperformed the drug D-penicillamine in reducing symptoms.

SUMMARY
Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.
10. Garlic May Improve Bone Health
No human studies have measured the effects of garlic on bone loss.

However, rodent studies have shown that it can minimize bone loss by increasing estrogen in females (26, 27, 28, 29).

One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency (30).

This suggests that this supplement may have beneficial effects on bone health in women.

Foods like garlic and onions may also have beneficial effects on osteoarthritis (31).

The last one is not a
11. Garlic Is Easy to Include in Your Diet and Tastes Absolutely Delicious
Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.
SUMMARYbenefit, but is still important.health

Garlic is very easy (and delicious) to include in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor before increasing your garlic intake.

A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.

This a healthy and super satisfying dressing.

SUMMARY
Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings and more.
The Bottom Line
For thousands of years, garlic was believed to have medicinal properties.

Science has now confirmed it.