11 Proven Health Benefits of Garlic

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

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

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

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

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

1. Garlic Contains Compounds With Potent Medicinal Properties

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

It is closely related to onions, shallots and leeks. Each segment of a garlic bulb is
called a clove. There are about 10–20 cloves in a single bulb, give or take.

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

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

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

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

Perhaps the most famous of those is known as allicin. However, allicin is an unstable
compound that is only briefly present in fresh garlic after it’s been cut or crushed
(3Trusted Source).

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

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.
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.

2. Garlic Is Highly Nutritious But Has Very Few Calories

Calorie for calorie, garlic is incredibly nutritious.

One clove (3 grams) of raw garlic contains (5Trusted Source):

 Manganese: 2% of the Daily Value (DV)

 Vitamin B6: 2% of the DV
 Vitamin C: 1% of the DV
 Selenium: 1% of the DV
  Fiber: 0.06 grams
 Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1

This comes with 4.5 calories, 0.2 grams of protein and 1 gram of carbs.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little
bit of almost everything you need.
SUMMARY Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese.
It also contains trace amounts of various other nutrients.

3. Garlic Can Combat Sickness, Including the Common Cold

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

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

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% (7Trusted Source).

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

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 (9Trusted Source, 10Trusted
Source, 11 Trusted Source).

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 (12Trusted Source).

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% (13Trusted Source, 14Trusted Source, 15Trusted
Source).

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

High triglyceride levels are another known risk factor for heart disease, but garlic
seems to have no significant effects on triglyceride levels (13Trusted
Source, 15Trusted Source).
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 (19Trusted Source).

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 (7Trusted Source, 9Trusted Source, 20Trusted Source).

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 (21Trusted Source, 22Trusted Source).
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 (1Trusted Source).

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 (23Trusted Source).

However, a study on nine competitive cyclists found no performance benefits

(24Trusted Source).

Other studies suggest that exercise-induced fatigue may be reduced with garlic
(2Trusted Source).
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 (25Trusted Source).

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 (26Trusted Source, 27Trusted Source, 28Trusted
Source, 29Trusted Source).

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
(30Trusted Source).

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
(31Trusted Source).
SUMMARY Garlic appears to have some benefits for bone health by increasing
estrogen levels in females, but more human studies are needed.

11. Garlic Is Easy to Include in Your Diet and Tastes Absolutely Delicious

The last one is not a health benefit, but is still important.

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.

Spinach 101: Nutrition Facts and Health Benefits
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.

It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s
considered very healthy, as it’s loaded with nutrients and antioxidants.

Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer,
and reduce blood pressure levels.

There are many ways to prepare spinach. You can buy it canned or fresh and eat it
cooked or raw. It’s delicious either on its own or in other dishes.

This article tells you everything you need to know about spinach.

Nutrition facts

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1Trusted Source):

 Calories: 23
 Water: 91%
 Protein: 2.9 grams
 Carbs: 3.6 grams
 Sugar: 0.4 grams
 Fiber: 2.2 grams
 Fat: 0.4 grams

Carbs

Most of the carbs in spinach consist of fiber, which is incredibly healthy.

Spinach also contains small amounts of sugar, mostly in the form of glucose and
fructose (1Trusted Source).

Fiber

Spinach is high in insoluble fiber, which may boost your health in several ways
(2Trusted Source).

It adds bulk to stool as food passes through your digestive system. This may help
prevent constipation.
SUMMARY Spinach is low in carbs but high in insoluble fiber. This type of fiber may
benefit your digestion.

Vitamins and minerals

Spinach is an excellent source of many vitamins and minerals, including (3):

 Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin
A.
  Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and
immune function.
 Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf
contains over half of your daily needs.
 Folic acid. Also known as folate or vitamin B9, this compound is vital
for pregnant women and essential for normal cellular function and tissue growth.
 Iron. Spinach is an excellent source of this essential mineral. Iron helps create
hemoglobin, which brings oxygen to your body’s tissues.
 Calcium. This mineral is essential for bone health and a crucial signaling
molecule for your nervous system, heart, and muscles.

Spinach also contains several other vitamins and minerals, including potassium,
magnesium, and vitamins B6, B9, and E.
SUMMARY Spinach is an extremely nutrient-rich vegetable. It packs high amounts of
carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

Plant compounds

Spinach contains several important plant compounds, including (4Trusted

Source, 5Trusted Source, 6Trusted Source, 7Trusted Source, 8, 9Trusted
Source, 10Trusted Source):

 Lutein. This compound is linked to improved eye health.

 Kaempferol. This antioxidant may decrease your risk of cancer and chronic
diseases.
 Nitrates. Spinach contains high amounts of nitrates, which may promote heart
health.
 Quercetin. This antioxidant may ward off infection and inflammation. Spinach is
one of the richest dietary sources of quercetin.
 Zeaxanthin. Like lutein, zeaxanthin can also improve eye health.
SUMMARY Spinach boasts many plant compounds that can improve health, such as
lutein, kaempferol, nitrates, quercetin, and zeaxanthin.

Health benefits of spinach

Spinach is extremely healthy and linked to numerous health benefits.

It has been shown to improve oxidative stress, eye health, and blood pressure.

Oxidative stress

Free radicals are byproducts of metabolism. They can cause oxidative stress, which
triggers accelerated aging and increases your risk of cancer and diabetes (11Trusted
Source).

However, spinach contains antioxidants, which fight oxidative stress and help reduce
the damage it causes.

One study in eight healthy people found that spinach helped prevent oxidative
damage. Although this study was quite small, its findings are backed up by other
animal and human research (12Trusted Source, 13Trusted Source, 14Trusted Source).
Eye health

Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color
in some vegetables.

Human eyes also contain high quantities of these pigments, which protect your eyes
from the damage caused by sunlight (15Trusted Source).

Additionally, several studies indicate that zeaxanthin and lutein work to prevent
macular degeneration and cataracts, which are major causes of blindness (16Trusted
Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

These compounds may even be able to reverse existing damage (20Trusted

Source, 21Trusted Source).

Cancer prevention

Spinach contains two components, MGDG and SQDG, which may slow down cancer
growth.

In one study, these compounds helped slow tumor growth in a person’s cervix. They
also decreased the size of the tumor (22, 23Trusted Source).

Several human studies link spinach consumption to a reduced risk of prostate cancer.
Eating this leafy green may also help prevent breast cancer (24Trusted
Source, 25Trusted Source).

Likewise, one animal study notes that spinach might suppress cancer formation
(26Trusted Source).

Additionally, spinach packs high amounts of antioxidants, which may also fight

cancer (27Trusted Source).

Blood pressure

Spinach contains high amounts of nitrates, which have been shown to help moderate
blood pressure levels and decrease your risk of heart disease (28, 29).

One study in 27 people found that eating spinach effectively lowered blood pressure
levels. Several other studies observed similar effects, indicating that spinach
boosts heart health (7Trusted Source, 30Trusted Source, 31Trusted Source).
SUMMARY Spinach has a host of benefits. It may reduce oxidative stress, promote
eye health, fight cancer, and regulate blood pressure.

Potential downsides

Spinach is generally considered very healthy. However, it may cause adverse effects in
some individuals.

Kidney stones

Kidney stones are caused by acid and mineral salt buildup. The most common variety
is calcium stones, which consist of calcium oxalate.
Spinach is high in both calcium and oxalates, so people who are at a high risk of
developing kidney stones should limit their intake (32Trusted Source, 33Trusted
Source).

Blood clotting

Spinach is high in vitamin K1, which serves several functions in your body but is best
known for its role in blood clotting.

As such, it could interfere with blood-thinning medication. People who are taking blood
thinners, such as warfarin, should consult with their healthcare practitioner before
eating large amounts of spinach (34Trusted Source).
SUMMARY People who are prone to kidney stones may want to avoid spinach. This
leafy green is also very high in vitamin K1, which can be a problem for people on blood
thinners.

The bottom line

Spinach is a nutritious, leafy green.

This vegetable has been shown to benefit health in several ways. Spinach may

decrease oxidative stress, improve eye health, and help prevent heart disease and
cancer.

If you’re interested in its health-boosting potential, spinach is an easy food to add to

your diet.
 6 Science-Based Health Benefits of Moringa oleifera
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commission. How this works.
Moringa oleifera is a plant that has been praised for its health benefits for thousands of
years.

It is very rich in healthy antioxidants and bioactive plant compounds.

So far, scientists have only investigated a fraction of the many reputed health benefits.

Here are 6 health benefits of Moringa oleifera that are supported by scientific research.

1. Moringa oleifera Is Very Nutritious

Moringa oleifera is a fairly large tree native to North India.

It goes by a variety of names, such as drumstick tree, horseradish tree or ben oil tree.

Almost all parts of the tree are eaten or used as ingredients in traditional herbal
medicines.

This especially applies to the leaves and pods, which are commonly eaten in parts of
India and Africa (1Trusted Source).

Below is a photo of Moringa oleifera leaves, powder and capsules:

Moringa leaves are an excellent source of many vitamins and minerals. One cup of
fresh, chopped leaves (21 grams) contains (2Trusted Source):

 Protein: 2 grams
 Vitamin B6: 19% of the RDA
 Vitamin C: 12% of the RDA
 Iron: 11% of the RDA
 Riboflavin (B2): 11% of the RDA
 Vitamin A (from beta-carotene): 9% of the RDA
 Magnesium: 8% of the RDA

In Western countries, the dried leaves are sold as dietary supplements, either in
powder or capsule form.

Compared to the leaves, the pods are generally lower in vitamins and minerals.
However, they are exceptionally rich in vitamin C. One cup of fresh, sliced pods (100
grams) contains 157% of your daily requirement.

The diet of people in developing nations sometimes lacks vitamins, minerals and
protein. In these countries, Moringa oleifera can be an important source of many
essential nutrients.

However, there is one downside: Moringa leaves may also contain high levels
of antinutrients, which can reduce the absorption of minerals and protein (3Trusted
Source, 4).

Another thing to keep in mind is that taking Moringa oleifera supplements in capsules

won’t supply a large number of nutrients.
The amounts are negligible compared to what you consume if you eat a balanced diet
based on whole foods.
SUMMARY Moringa leaves are rich in many important nutrients, including protein,
vitamin B6, vitamin C, riboflavin and iron.

2. Moringa oleifera Is Rich in Antioxidants

Antioxidants are compounds that act against free radicals in your body.

High levels of free radicals may cause oxidative stress, which is associated with
chronic diseases like heart disease and type 2 diabetes (5Trusted Source, 6Trusted
Source).

Several antioxidant plant compounds have been found in the leaves of Moringa
oleifera (7Trusted Source, 8Trusted Source, 9).

In addition to vitamin C and beta-carotene, these include (10, 11):

 Quercetin: This powerful antioxidant may help lower blood pressure (12Trusted
Source, 13Trusted Source).
 Chlorogenic acid: Also found in high amounts in coffee, chlorogenic acid may
help moderate blood sugar levels after meals (14Trusted Source, 15Trusted
Source).

One study in women found that taking 1.5 teaspoons (7 grams) of moringa leaf powder
every day for three months significantly increased blood antioxidant levels (16).

Moringa leaf extract may also be used as a food preservative. It increases the shelf life
of meat by reducing oxidation (17).
SUMMARY Moringa oleifera is rich in various antioxidants, including quercetin and
chlorogenic acid. Moringa leaf powder can increase blood antioxidant levels.

3. Moringa May Lower Blood Sugar Levels

High blood sugar can be a serious health problem. In fact, it’s the main characteristic of
diabetes.

Over time, high blood sugar levels raise the risk of many serious health problems,
including heart disease. For this reason, it’s important to keep your blood sugar within
healthy limits.

Interestingly, several studies have shown that Moringa oleifera may help lower blood

sugar levels.

However, most of the evidence is based on animal studies. Only a few human-based
studies exist, and they’re generally of low quality (18Trusted Source, 19Trusted
Source, 20Trusted Source).

One study in 30 women showed that taking 1.5 teaspoons (7 grams) of moringa leaf
powder every day for three months reduced fasting blood sugar levels by 13.5%, on
average (16).
Another small study in six people with diabetes found that adding 50 grams of moringa
leaves to a meal reduced the rise in blood sugar by 21% (21).

Scientists believe these effects are caused by plant compounds such as

isothiocyanates (22Trusted Source).
SUMMARY Moringa leaves may lead to reduced blood sugar levels, but more research
is needed before any solid recommendations can be made.

4. Moringa oleifera May Reduce Inflammation

Inflammation is the body’s natural response to infection or injury.

It’s an essential protective mechanism but may become a major health issue if it
continues over a long period of time.

In fact, sustained inflammation is linked to many chronic health problems, including

heart disease and cancer (23Trusted Source, 24Trusted Source).

Most whole fruits, vegetables, herbs and spices have anti-inflammatory properties.

However, the degree to which they can help depends on the types and amounts of
anti-inflammatory compounds they contain.

Scientists believe that isothiocyanates are the main anti-inflammatory compounds in

moringa leaves, pods and seeds (25, 26Trusted Source, 27Trusted Source).

But so far, research has been limited to test-tube and animal studies. It remains to be
seen if Moringa oleifera has similar anti-inflammatory effects in humans.
SUMMARY In animal and test-tube studies, Moringa oleifera has been shown to have
anti-inflammatory properties. This effect has not been studied in humans.

5. Moringa Can Lower Cholesterol

Having high cholesterol has been linked to an increased risk of heart disease.

Fortunately, many plant foods can effectively reduce cholesterol. These include

flaxseeds, oats and almonds.

Both animal- and human-based studies have shown that Moringa oleifera may have
similar cholesterol-lowering effects (7Trusted Source, 18Trusted Source, 28Trusted
Source, 29Trusted Source).
SUMMARY Moringa oleifera can lower your cholesterol levels, potentially reducing the
risk of heart disease.

6. Moringa oleifera May Protect Against Arsenic Toxicity

Arsenic contamination of food and water is a problem in many parts of the world.
Certain types of rice may contain particularly high levels (30Trusted Source).

Long-term exposure to high levels of arsenic may lead to health problems over time.

For instance, studies have linked long-term exposure to an increased risk of cancer
and heart disease (31Trusted Source, 32Trusted Source).
Interestingly, several studies in mice and rats have shown that the leaves and seeds
of Moringa oleifera may protect against some of the effects of arsenic toxicity
(33Trusted Source, 34Trusted Source, 35).

These results are promising, but it’s not yet known whether this also applies to
humans.
SUMMARY Animal studies suggest that Moringa oleifera may protect against arsenic
toxicity. However, this has not yet been studied in humans.

The Bottom Line

Moringa oleifera is an Indian tree that has been used in traditional medicine for
thousands of years.

However, only a few of its many reputed health benefits have been studied
scientifically (1Trusted Source).

To date, studies show that Moringa oleifera may lead to modest reductions in blood

sugar and cholesterol. It may also have antioxidant and anti-inflammatory effects and
protect against arsenic toxicity.

Moringa leaves are also highly nutritious and should be beneficial for people who are
lacking in essential nutrients.
 Top 14 Health Benefits of Broccoli
Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the
plant species known as Brassica oleracea.

It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible
plants collectively referred to as cruciferous vegetables.

There are three main varieties of broccoli:

 Calabrese broccoli
 Sprouting broccoli
 Purple cauliflower — despite its name a type of broccoli

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.

Here are the top 14 health benefits of broccoli.

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1. Packed With Vitamins, Minerals and Bioactive Compounds

One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide
array of vitamins, minerals, fiber and other bioactive compounds.

One cup (91 grams) of raw broccoli packs (1):

 Carbs: 6 grams
 Protein: 2.6 gram
 Fat: 0.3 grams
 Fiber: 2.4 grams
 Vitamin C: 135% of the RDI
 Vitamin A: 11% of the RDI
 Vitamin K: 116% of the RDI
 Vitamin B9 (Folate): 14% of the RDI
 Potassium: 8% of the RDI
 Phosphorus: 6% of the RDI
 Selenium: 3% of the RDI

Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different
nutrient profiles.

Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter
the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble
protein and sugar. Steaming appears to have the fewest negative effects (2Trusted
Source).

Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78
grams) of cooked broccoli provides 84% of the reference daily intake (RDI) — more
than one-half orange can offer (3, 4).
SUMMARY Broccoli is a rich source of multiple vitamins, minerals and fiber. Different
cooking methods may affect the vegetable’s nutrient composition, but broccoli is a
healthy addition to your diet whether cooked or raw.
2. Contains Potent Antioxidants That Offer Health-Protective Effects

The antioxidant content of broccoli may be one of its main boons for human health
(5Trusted Source).

Antioxidants are molecules that inhibit or neutralize cell damage caused by free
radicals. This can lead to reduced inflammation and an overall health-protective effect.

Broccoli has high levels of glucoraphanin, a compound that is converted into a potent
antioxidant called sulforaphane during digestion (6).

Test-tube and animal studies indicate that sulforaphane may offer multiple health
benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic
disease development. However, more research is needed to understand its role in
humans (7Trusted Source).

Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin,

which may prevent oxidative stress and cellular damage in your eyes (8Trusted
Source).
SUMMARY Broccoli contains multiple potent antioxidants that may support healthy
cells and tissues throughout your body.

3. Bioactive Compounds May Contribute to Reduced Inflammation

Broccoli contains various bioactive compounds that have been shown to reduce
inflammation in your body’s tissues.

It’s theorized that multiple compounds work synergistically to support this effect, though
some seem to work individually as well (5Trusted Source).

Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in

both animal and test-tube studies (9Trusted Source, 10Trusted Source).

A small human study in tobacco smokers also revealed that eating broccoli led to a
significant reduction in markers of inflammation (11Trusted Source).

While these results are promising, more research is needed to better understand how
broccoli consumption affects inflammation in humans.
SUMMARY Broccoli contains several bioactive compounds that demonstrate an anti-
inflammatory effect in animal and test-tube studies. However, more human research is
needed.

4. May Protect Against Certain Types of Cancer

Cruciferous vegetables, such as broccoli, contain various bioactive compounds that

may reduce cell damage caused by certain chronic diseases (12Trusted Source).

Multiple small studies have shown that eating cruciferous vegetables may protect
against certain types of cancer, namely:

 Breast (13Trusted Source)

 Prostate (14Trusted Source)
 Gastric/stomach (15Trusted Source)
  Colorectal (16Trusted Source)
 Renal/kidney (17Trusted Source)
 Bladder (18Trusted Source)

Though this data is encouraging, it isn’t strong enough to make definitive health claims
regarding broccoli’s role in cancer treatment or prevention.

Ultimately, more human research is needed to determine the relationship between

cruciferous vegetables and cancer prevention.
SUMMARY Multiple studies have shown that cruciferous vegetables, such as broccoli,
may have a cancer-preventative effect, though more research is needed.

5. Antioxidants and Fiber May Aid Blood Sugar Control

Eating broccoli may support better blood sugar control in people with diabetes.
Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant
content (19Trusted Source).

One human study showed significantly decreased insulin resistance in people with type
2 diabetes who consumed broccoli sprouts daily for one month (19Trusted Source).

Interestingly, an animal study revealed decreased blood sugar in addition to reduced

pancreatic cell damage in diabetic rats fed broccoli extract (20Trusted Source).

Broccoli is also a good source of fiber. Some research indicates that higher intake of
dietary fiber is associated with lower blood sugar and improved diabetic control
(21Trusted Source, 22Trusted Source).
SUMMARY Eating broccoli may lower blood sugar and improve diabetic control. This is
likely related to its antioxidant and fiber content.

6. May Support Heart Health in a Variety of Ways

Several studies indicate that broccoli may support heart health in a variety of ways.

Elevated “bad” LDL cholesterol and triglyceride levels are known to be major risk

factors for heart disease. Broccoli may play a role in improving these markers.

One study noticed significantly reduced triglycerides and “bad” LDL cholesterol, as well
as increased “good” HDL cholesterol levels in people who were treated with a
powdered broccoli sprout supplement (23Trusted Source).

Some research also supports the notion that specific antioxidants in broccoli may
reduce your overall risk of heart attack (7Trusted Source).

A study in mice fed broccoli sprouts revealed a potentially protective effect against cell
death and oxidative stress in heart tissue following a cardiac arrest (24Trusted
Source).

Additionally, higher intake of fiber-rich foods like broccoli is associated with a reduced
risk of heart disease (25Trusted Source).
SUMMARY Research indicates that broccoli may help reduce various heart disease
risk factors and prevent heart tissue damage.
7. Promotes Healthy Digestion and Reduced Constipation

Broccoli is rich in fiber and antioxidants — both of which may support healthy bowel
function and digestive health.

Bowel regularity and a strong community of healthy bacteria within your colon are two
vital components to digestive health. Eating fiber- and antioxidant-rich foods like
broccoli may play a role in maintaining healthy gut function (26Trusted
Source, 27Trusted Source, 28Trusted Source).

A study in mice on a broccoli diet found reduced levels of inflammation in the colon, as
well as favorable changes in gut bacteria (29Trusted Source).

A recent human study indicated that people who ate broccoli were able to defecate
more easily than individuals in the control group (30Trusted Source).

Though these results are promising, more human research is needed to better
understand how broccoli affects digestive health.
SUMMARY Eating broccoli may support bowel regularity and healthy gut bacteria,
though more research is needed.

8. May Slow Mental Decline and Support Healthy Brain Function

Some of the nutrients and bioactive compounds in broccoli may slow mental decline
and support healthy brain and nervous tissue function.

A study in 960 older adults revealed that one serving per day of dark green vegetables,
such as broccoli, may help resist mental decline associated with aging (31Trusted
Source).

Additionally, an animal study showed that mice treated with kaempferol — a compound
in broccoli — had lowered incidence of brain injury and reduced inflammation of neural
tissue following a stroke-like event (32Trusted Source).

Sulforaphane is another potent bioactive compound present in broccoli with the

potential to support brain function after an event of reduced oxygenation to the brain.

In some studies, mice treated with sulforaphane showed significant brain tissue
recovery and reduced neural inflammation following brain injury or toxic exposure
(33Trusted Source, 34Trusted Source, 35Trusted Source).

Most current research evaluating the effect of bioactive compounds found in broccoli
on brain health are restricted to animal studies. More research is needed to determine
how these compounds support neurological function in humans.
SUMMARY Multiple animal studies show that specific bioactive compounds in broccoli
may have a protective effect on brain tissue. However, more research is needed to
establish this relationship in humans.

9. May Help Slow the Aging Process

The process of aging is largely attributed to oxidative stress and reduced metabolic
function over the course of your lifespan (36).
Though aging is an unavoidable natural process, diet quality is thought to be a major
player in determining genetic expression and development of age-related diseases
(37Trusted Source).

Research shows that sulforaphane, a key bioactive compound in broccoli, may have
the capacity to slow the biochemical process of aging by increasing the expression of
antioxidant genes (37Trusted Source).

Still, more human research is needed to determine a cause-and-effect relationship

between dietary intake of broccoli and its effect on the aging process.
SUMMARY Sulforaphane, a compound found in broccoli, may be able to slow the
aging process. More human research is needed to better understand this function.

10. Vitamin C Content Supports a Healthy Immune System

The human immune system is complex and requires a multitude of nutrients to function
properly.

Vitamin C is arguably the most essential nutrient for immune function — and broccoli is
loaded with it.

Research indicates that vitamin C plays a role in both the prevention and treatment of
various illnesses. A daily intake of 100–200 mg of vitamin C seems to be sufficient to
prevent certain infections (38Trusted Source).

Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely

deserves credit — a half-cup (78-gram) serving of cooked broccoli boasts 84% of the
RDI for this vitamin (3).
SUMMARY Broccoli provides an excellent source of vitamin C, a nutrient known to
support healthy immune response.

11. May Support Dental and Oral Health

Broccoli contains a wide array of nutrients, some of which are known to support oral
health and prevent dental diseases.

Broccoli is a good source of vitamin C and calcium, two nutrients associated with a

decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may
also play a role in preventing periodontitis (39, 40Trusted Source).

Additional research indicates that the sulforaphane found in broccoli may reduce your
risk of oral cancers (41Trusted Source).

Some sources claim that eating raw broccoli can help manually remove plaque and
whiten your teeth. However, no rigorous scientific data exists to support this.

Ultimately, more human research is needed to better understand broccoli’s role in

maintaining a healthy mouth.
SUMMARY Certain nutrients found in broccoli are associated with a decreased risk of
certain dental and oral diseases.
12. May Promote Healthy Bones and Joints

Many of the nutrients found in broccoli are known to support healthy bones and may
prevent bone-related disorders.

Broccoli is a good source of vitamin K and calcium, two vital nutrients for
maintaining strong, healthy bones (42Trusted Source, 43Trusted Source, 44Trusted
Source).

It also contains phosphorus, zinc and vitamins A and C, which are necessary for
healthy bones as well (45).

A test-tube study indicates that the sulforaphane found in broccoli may aid in
preventing osteoarthritis. However, more research is needed to draw any definitive
conclusions on its role in humans (46Trusted Source).
SUMMARY Many of the nutrients in broccoli — including calcium, vitamin K and
phosphorus — are necessary for maintaining healthy bones. Additionally, early
research indicates that certain antioxidants in broccoli may prevent some joint
disorders.

13. Nutrient Content May Support a Healthy Pregnancy

Your body requires a multitude of vitamins, minerals and protein during pregnancy to

support both baby and mother.

Broccoli is a good source of B vitamins — namely B9, also known as folate.

Folate is an essential nutrient for the development of the fetal brain and spinal cord.
Regular consumption of folate-rich foods like broccoli can help ensure healthy
pregnancy outcomes.

Additionally, some animal studies indicate that broccoli eaten by the mother may
support healthier cognitive development of the newborn (47Trusted Source, 48Trusted
Source).

More research is needed to better understand how broccoli and its bioactive
compounds may support healthier pregnancy outcomes.
SUMMARY Broccoli contains nutrients vital for certain aspects of fetal development.
Folate is particularly important in this regard. However, more research is necessary to
study this topic further.

14. May Protect Your Skin From Sun Damage

Skin cancer is on the rise due in part to a damaged ozone layer and increased
exposure to ultraviolet (UV) rays (49Trusted Source).

Research indicates that bioactive compounds in broccoli may protect against UV

radiation damage which leads to skin cancer.

In some animal studies, treatment with broccoli extract resulted in significantly reduced
tumor growth and prevalence in mice with UV radiation-induced skin cancer (49Trusted
Source, 50Trusted Source, 51Trusted Source).
Small human studies have achieved similar results, revealing a significant protective
effect of broccoli extract against skin damage and cancer development after sun
exposure (49Trusted Source).

Ultimately, more research is needed to understand how broccoli and its bioactive
components may protect skin from sun damage.
SUMMARY Small animal and human studies showed significantly reduced tumor
growth when broccoli extract was used as a protective therapy against UV radiation.

The Bottom Line

Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways,
such as by reducing inflammation, improving blood sugar control, boosting immunity
and promoting heart health.

However, keep in mind that good health doesn’t come from any single food. Broccoli is
merely one of numerous healthy foods that can contribute to optimal health.

Including this nutritious vegetable in your healthy, balanced diet may help you achieve
your health goals more easily.
 11 Proven Health Benefits of Ginger
If you buy something through a link on this page, we may earn a small
commission. How this works.
Ginger is among the healthiest (and most delicious) spices on the planet.

It is loaded with nutrients and bioactive compounds that have powerful benefits for your
body and brain.

Here are 11 health benefits of ginger that are supported by scientific research.

1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties

Ginger is a flowering plant that originated from China.

It belongs to the Zingiberaceae family, and is closely related to turmeric, cardamom

and galangal.

The rhizome (underground part of the stem) is the part commonly used as a spice. It is
often called ginger root, or simply ginger.

Ginger has a very long history of use in various forms of traditional/alternative

medicine. It has been used to help digestion, reduce nausea and help fight the flu and
common cold, to name a few.

Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes
added to processed foods and cosmetics. It is a very common ingredient in recipes.

The unique fragrance and flavor of ginger come from its natural oils, the most important
of which is gingerol.

Gingerol is the main bioactive compound in ginger, responsible for much of its
medicinal properties. It has powerful anti-inflammatory and antioxidant effects
(1Trusted Source).
BOTTOM LINE: Ginger is a popular spice. It is high in gingerol, a substance with
powerful anti-inflammatory and antioxidant properties.

2. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness

Ginger appears to be highly effective against nausea (2Trusted Source).

For example, it has a long history of use as a sea sickness remedy, and there is some
evidence that it may be as effective as prescription medication (3Trusted Source).

Ginger may also relieve nausea and vomiting after surgery, and in cancer patients
undergoing chemotherapy (4Trusted Source, 5Trusted Source).

But it may be the most effective when it comes to pregnancy-related nausea, such
as morning sickness.

According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-
1.5 grams of ginger can significantly reduce symptoms of nausea (6Trusted Source).
However, ginger had no effect on vomiting episodes in this study.

Although ginger is considered safe, talk to your doctor before taking large amounts if
you are pregnant. Some believe that large amounts can raise the risk of miscarriage,
but there are currently no studies to support this.
BOTTOM LINE:1-1.5 grams of ginger can help prevent various types of nausea. This
applies to sea sickness, chemotherapy-related nausea, nausea after surgery and
morning sickness.

3. Ginger May Reduce Muscle Pain and Soreness

Ginger has been shown to be effective against exercise-induced muscle pain.

In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced
muscle pain in people performing elbow exercises (7Trusted Source).

Ginger does not have an immediate impact, but may be effective at reducing the day-
to-day progression of muscle pain (8Trusted Source).

These effects are believed to be mediated by the anti-inflammatory properties.

BOTTOM LINE: Ginger appears to be effective at reducing the day-to-day progression
of muscle pain, and may reduce exercise-induced muscle soreness.

4. The Anti-Inflammatory Effects Can Help With Osteoarthritis

Osteoarthritis is a common health problem.

It involves degeneration of the joints in the body, leading to symptoms like joint pain
and stiffness.

In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger
extract had less pain and required less pain medication (9Trusted Source).

Another study found that a combination of ginger, mastic, cinnamon and sesame oil,

can reduce pain and stiffness in osteoarthritis patients when applied topically
(10Trusted Source).
BOTTOM LINE: There are some studies showing ginger to be effective at reducing
symptoms of osteoarthritis, which is a very common health problem.

5. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk
Factors

This area of research is relatively new, but ginger may have powerful anti-diabetic
properties.

In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger

powder per day lowered fasting blood sugar by 12% (11Trusted Source).

It also dramatically improved HbA1c (a marker for long-term blood sugar levels),

leading to a 10% reduction over a period of 12 weeks.
There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in
markers for oxidized lipoproteins. These are both major risk factors for heart disease.

This graph shows what happened:

However, keep in mind that this was just one small study. The results are incredibly
impressive, but they need to be confirmed in larger studies before any
recommendations can be made.
BOTTOM LINE: Ginger has been shown to lower blood sugar levels and improve
various heart disease risk factors in patients with type 2 diabetes.

6. Ginger Can Help Treat Chronic Indigestion

Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the

upper part of the stomach.

It is believed that delayed emptying of the stomach is a major driver of indigestion.

Interestingly, ginger has been shown to speed up emptying of the stomach in people
with this condition.

After eating soup, ginger reduced the time it took for the stomach to empty from 16 to
12 minutes (12Trusted Source).

In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal

accelerated emptying of the stomach by 50% (13Trusted Source).
BOTTOM LINE: Ginger appears to speed up emptying of the stomach, which can be
beneficial for people with indigestion and related stomach discomfort.

7. Ginger Powder May Significantly Reduce Menstrual Pain

Menstrual pain (dysmenorrhea) refers to pain felt during a woman's menstrual cycle.

One of the traditional uses of ginger is for pain relief, including menstrual pain.

In one study, 150 women were instructed to take 1 gram of ginger powder per day, for
the first 3 days of the menstrual period (14Trusted Source).

Ginger managed to reduce pain as effectively as the drugs mefenamic acid and
ibuprofen.
BOTTOM LINE: Ginger appears to be very effective against menstrual pain when
taken at the beginning of the menstrual period.

8. Ginger May Lower Cholesterol Levels

High levels of LDL lipoproteins (the "bad" cholesterol) are linked to an increased risk of

heart disease.

The foods you eat can have a strong influence on LDL levels.

In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder

caused significant reductions in most cholesterol markers (15Trusted Source).
This is supported by a study in hypothyroid rats, where ginger extract lowered LDL
cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin (16Trusted
Source).

Both studies also showed reductions in total cholesterol and blood triglycerides.
BOTTOM LINE: There is some evidence, in both animals and humans, that ginger can
lead to significant reductions in LDL cholesterol and blood triglyceride levels.

9. Ginger Contains a Substance That May Help Prevent Cancer

Cancer is a very serious disease that is characterized by uncontrolled growth of

abnormal cells.

Ginger extract has been studied as an alternative treatment for several forms of
cancer.

The anti-cancer properties are attributed to 6-gingerol, a substance that is found in

large amounts in raw ginger (17Trusted Source, 18Trusted Source).

In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-
inflammatory signalling molecules in the colon (19Trusted Source).

However, a follow-up study in individuals at a high risk of colon cancer did not confirm
these findings (20Trusted Source).

There is some, albeit limited, evidence that ginger may be effective against pancreatic
cancer, breast cancer and ovarian cancer. More research is needed (21Trusted
Source, 22, 23Trusted Source).
BOTTOM LINE: Ginger contains a substance called 6-gingerol, which may have
protective effects against cancer. However, this needs to be studied a lot more.

10. Ginger May Improve Brain Function and Protect Against Alzheimer's Disease

Oxidative stress and chronic inflammation can accelerate the aging process.

They are believed to be among the key drivers of Alzheimer's disease and age-related
cognitive decline.

Some studies in animals suggest that the antioxidants and bioactive compounds in

ginger can inhibit inflammatory responses that occur in the brain (24Trusted Source).

There is also some evidence that ginger can enhance brain function directly. In a study
of 60 middle-aged women, ginger extract was shown to improve reaction time and
working memory (25Trusted Source).

There are also numerous studies in animals showing that ginger can protect against
age-related decline in brain function (26Trusted Source, 27Trusted Source, 28Trusted
Source).
BOTTOM LINE: Studies suggest that ginger can protect against age-related damage
to the brain. It can also improve brain function in elderly women.

11. The Active Ingredient in Ginger Can Help Fight Infections

Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections.

In fact, ginger extract can inhibit the growth of many different types of bacteria
(29Trusted Source, 30Trusted Source).

It is very effective against the oral bacteria linked to inflammatory diseases in the
gums, such as gingivitis and periodontitis (31Trusted Source).

Fresh ginger may also be effective against the RSV virus, a common cause of
respiratory infections (32Trusted Source).

12. Anything Else?

Ginger is one of the very few "superfoods" actually worthy of that term. You can buy
fresh or powdered ginger at your local grocery store or purchase ginger
supplements online.