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nLk8AL MLDS ICk n¥ÞLk1LNSICN

1ŦCarllc
2ŦLemongrass
3Ŧ Cnlon
4Ŧ Clnger
GAkLIC
Carllc dllaLes Lhe muscles of blood vesselsţ whlch helps ln lowerlng blood pressureŦ lL conslsLs of a compound called
adenoslne whlch helps ln vaso dllaLlon and ls also a muscle relaxanLŦ AlLhoughţ boLh raw and cooked garllc can beneflL
blood pressureţ raw garllc ls more poLenL and beneflLs fasLerŦ Carllc also lnLerferes wlLh Lhe formaLlon of blood cloLs and
helps ln reduclng cholesLerolŦ lL noL only helps lower Lhe rlsk of colonţ gasLro lnLesLlnal LracL and sLomach cancers buL
also lmproves lmmunlLy and prevenLs gas formaLlonŦ 1o geL Lhese numerous effecLs of garllcţ all you have Lo do ls flnely
chop 3Ŵ4 cloves of raw garllc and gulp lL down wlLh warm waLer or [usL exLracL Lhe [ulce and drlnk lLŦ And donƌL worry
abouL Lhe sLrong smell of garllcŦ Þeople belleve LhaL garllc resulLs ln body odourţ buL lLƌs noL LrueŦ
Sourcesť hLLpť//wwwŦlndlanfoodforeverŦcom/foodŴgulde/hyperLenslonŦhLml
nea|th Lffects of Gar||c
LLLLn 1A11LLMAnţ MŦuŦţ AlberL LlnsLeln College of Medlclne of ?eshlva unlverslLyţ 8ronxţ new ?ork
Carllc has long been used medlclnallyţ mosL recenLly for lLs cardlovascularţ anLlneoplasLlcţ and anLlmlcroblal properLlesŦ
Sulfur compoundsţ lncludlng alllclnţ appear Lo be Lhe acLlve componenLs ln Lhe rooL bulb of Lhe garllc planLŦ SLudles show
slgnlflcanL buL modesL llpldŴlowerlng effecLs and anLlplaLeleL acLlvlLyŦ SlgnlflcanL blood pressure reducLlon ls noL
conslsLenLly noLedŦ 1here ls some evldence for anLlneoplasLlc acLlvlLy and lnsufflclenL evldence for cllnlcal anLlmlcroblal
acLlvlLyŦ Slde effecLs generally are mlld and uncommonŦ Carllc appears Lo have no effecL on drug meLabollsmţ buL
paLlenLs Laklng anLlcoagulanLs should be cauLlousŦ lL seems prudenL Lo sLop Laklng hlgh dosages of garllc seven Lo 10
days before surgery because garllc can prolong bleedlng LlmeŦ
Þharmaco|ogy
1he rooL bulb of Lhe garllc planL ls used medlclnallyŦ lL can be used freshţ dehydraLedţ or as a sLeamŴdlsLllled ollŦ
Carllc has a hlgh concenLraLlon of sulfurŴconLalnlng compoundsŦ 1he LhlosulflnaLesţ lncludlng alllclnţ appear Lo be Lhe
acLlve subsLances ln garllcŦ Alllcln ls formed when allllnţ a sulfurŴconLalnlng amlno acldţ comes lnLo conLacL wlLh Lhe
enzyme allllnase when raw garllc ls choppedţ crushedţ or chewedŦ urled garllc preparaLlons conLalnlng alllln and allllnase
musL be enLerlc coaLed Lo be effecLlve because sLomach acld lnhlblLs allllnaseŦ 8ecause allllnase also ls deacLlvaLed by
heaLţ cooked garllc ls less powerful medlclnallyŦ 1he anLlmlcroblalţ hypollpldemlcţ anLloxldanLţ and anLlLhromboLlc
effecLs LhaL have been aLLrlbuLed Lo garllc are LhoughL Lo be relaLed Lo alllcln and oLher breakdown producLsŦ 1he
anLlneoplasLlc effecLs may be relaLed Lo Lhe sulfur compounds or Lo oLherţ unknown componenLs
Uses and Lff|cacy
Carllc has been sLudled exLenslvely ln vlLroţ ln anlmal and human cllnlcal Lrlalsţ and ln epldemlologlc evaluaLlons for lLs
mulLlple medlclnal properLlesŦ 1he quallLy of human Lrlals has been varlableţ maklng comparlsons among Lhe Lrlals
dlfflculLŦ Some Lrlals are noL well bllndedŤ some are only of shorL duraLlonŤ some have only small numbers of paLlenLsŤ
and many are noL well conLrolledŦ ln addlLlonţ many dlfferenL garllc preparaLlons have been usedţ wlLh unpredlcLable
release of acLlve lngredlenLsŦ
LlÞluŴLCWL8lnC LllLC1S
Many randomlzed cllnlcal Lrlals have sLudled Lhe effecLs of garllc on llpld levelsŦ 8esulLs from Lwo meLaŴanalyses
conducLed ln 19933 and 19944 of garllc's effecL on LoLal cholesLerol show a slgnlflcanL reducLlon ln LoLal cholesLerol
levels (9 Lo 12 percenL) compared wlLh placeboŦ Slnce Lhenţ addlLlonalţ beLLerŴdeslgned Lrlals have been publlshedţ wlLh
confllcLlng resulLsŦ3Ŷ8 A meLaŴanalysls publlshed ln 20009 LhaL lncluded Lhese Lrlals concluded LhaL garllc ls superlor Lo
placebo ln reduclng LoLal cholesLerol levelsţ buL LhaL Lhe exLenL of Lhe effecL ls modesL (4 Lo 6 percenL)Ŧ A more recenL
meLaŴanalysls10 of placeboŴconLrolled Lrlals uslng sLandardlzed drled garllc powder showed slgnlflcanL reducLlons ln
LoLal cholesLerol levels (19Ŧ2 mg per dL ż0Ŧ30 mmol per LŽ)ţ lowŴdenslLy llpoproLeln cholesLerol levels (6Ŧ7 mg per dL ż0Ŧ20
mmol per LŽ) and Lrlglycerlde levels (21Ŧ1 mg per dL ż0Ŧ24 mmol per LŽ) aL elghL Lo 12 weeksŤ Lhese reducLlons were noL
susLalned aL slx monLhs of LreaLmenLŦ 1hls dlfference ln reducLlon may be due Lo dlfferences ln Lhe sLudles (lŦeŦţ shorLer
or longer followŴup perlodsţ fewer longŴLerm sLudlesţ LlmeŴdependenL effecLs of garllcţ11 or nonadherence ln Lhe sLudles
of longer duraLlon)Ŧ
A Luropean Lrlal12 comparlng garllc wlLh a commerclal llpldŴlowerlng drug (bezaflbraLeţ a flbrlc acld derlvaLlve noL
avallable ln Lhe unlLed SLaLes) found Lhem Lo be equally effecLlve ln decreaslng llplds Lo a sLaLlsLlcally slgnlflcanL exLenLŦ
Cne Lrlal13 of garllc exLracL LreaLmenL ln chlldren wlLh hypercholesLerolemla found no adverse effecLsţ buL also no
slgnlflcanL beneflclal effecL on llpld levelsŦ A Lrlal LesLlng garllc's effecL on llpld levelsţ sponsored by Lhe naLlonal CenLer
for ComplemenLary and AlLernaLlve Medlclneţ ls underwayŦ14
An1lP?ÞL81LnSlvL LllLC1S
1he anLlhyperLenslve effecLs of garllc have been sLudled buL remaln conLroverslalŦ ln a 1994 meLaŴanalysls13 assesslng
Lhe effecL of garllc on hyperLenslonţ Lhree Lrlals showed slgnlflcanL reducLlons ln sysLollc blood pressure (7Ŧ7 mm Pg
greaLer reducLlon)ţ and four Lrlals showed reducLlons ln dlasLollc blood pressure (3 mm Pg greaLer reducLlon) wlLh garllc
LreaLmenL compared wlLh placeboŦ ln a more recenL meLaŴanalyslsţ10 23 placeboŴconLrolled Lrlals were analyzedŦ Cnly
Lhree Lrlals showed a sLaLlsLlcally slgnlflcanL reducLlon ln dlasLollc blood pressure (2 Lo 7 percenL)ţ and one showed a
sLaLlsLlcally slgnlflcanL reducLlon ln sysLollc blood pressure (approxlmaLely 3 percenL) ln paLlenLs LreaLed wlLh garllc
compared wlLh placeboŦ
C1PL8 CA8ulCvASCuLA8Ŵ8LLA1Lu LllLC1S
A recenL revlew10 of 10 Lrlals assesslng Lhe effecL of garllc on LhromboLlc rlsk showed modesL buL slgnlflcanL decreases
ln plaLeleL aggregaLlon wlLh garllc compared wlLh placeboţ buL mlxed resulLs on flbrlnolyLlc acLlvlLy and plasma vlscoslLy
were reporLedŦ 1he same revlew analyzed 12 Lrlals of garllc supplemenLaLlon ln dlabeLlc and nondlabeLlc adulLsŤ only
one Lrlal showed a slgnlflcanL decrease ln glucose levels ln nondlabeLlc paLlenLs who Look garllc when compared wlLh
placeboŦ ALheroscleroLlc plaque volume reducLlon ln humans also has been noLed ln Lwo Lrlals comparlng garllc
LreaLmenL wlLh placeboŦ16Ŷ18 Cne observaLlonal sLudy19 showed LhaL regular garllc powder lnLake weakened ageŴ and
pressureŴrelaLed lncreases ln aorLlc sLlffnessŦ
An1lnLCÞLAS1lC LllLC1S
Lpldemlologlc evldenceţ prlmarlly from caseŴconLrol and some cohorL sLudlesţ has shown a decreased rlsk of sLomach
and colon cancer wlLh Lhe hlgh consumpLlon of garllc and oLher alllum vegeLables (eŦgŦţ onlonsţ leeksţ shalloLsţ chlves)ţ
buL many of Lhese sLudles were noL well conLrolledŦ11ţ20ţ21 ln one cohorL sLudyţ garllc supplemenLaLlon dld noL confer
Lhe same proLecLlve beneflLţ11 buL Lhere are no sLudles assesslng Lhe use of parLlcular garllc supplemenLs and cancer
lncldenceŦ21
An1lMlC8C8lAL LllLC1S
Small sLudles have shown LhaL garllc exerLs anLlmlcroblal acLlvlLy agalnsL gramŴposlLlve and gramŴnegaLlve bacLerlaţ
vlrusesţ funglţ and paraslLesŦ2 1oplcal and dleLary garllc LradlLlonally has been used ln Lhe LreaLmenL of lnfecLlonsŸ
parLlcularly dlgesLlveţ resplraLoryţ and dermaLologlc lnfecLlonsŸranglng from dlarrhea and vaglnlLls Lo colds and warLsţ
buL few good cllnlcal sLudles supporL Lhls useŦ
Sourceť hLLpť//wwwŦaafpŦorg/afp/2003/0701/p103ŦhLml
LLMCNGkASS
8educe 8lood Þressure and CholesLerol
8elng a deLoxlflerţ lemongrass conLalns clLral LhaL removes excess cholesLerolţ urlc acldţ Loxlns and faLs from Lhe bodyŦ
1hls sLlmulaLes blood clrculaLlon LhroughouL Lhe bodyŦ urlnklng a glass of ClLrallfe lemongrassherbal Lea everyday helps
Lo reduce blood pressureŦ
1he llnk beLween lemongrass and cholesLerol was lnvesLlgaLed by researchers from Lhe ueparLmenL of nuLrlLlonal
Sclencesţ unlverslLy of Wlsconslnţ who publlshed Lhelr flndlngs ln Lhe medlcal [ournal Llplds ln 1989Ŧ 1hey conducLed a
cllnlcal Lrlal lnvolvlng 22 people wlLh hlgh cholesLerol who Look 140Ŵmg capsules oflemongrass oll dallyŦ Whlle
cholesLerol levels were only sllghLly affecLed ln some of Lhe parLlclpanLsţcholesLerol was lowered from 310 Lo 294 on
averageţoLher people ln Lhe sLudy experlenced a slgnlflcanL decrease ln blood faLsŦ 1he laLLer groupţ characLerlzed as
respondersţ experlenced a 23ŴpolnL drop ln cholesLerol afLer one monLhţ and Lhls poslLlve Lrend conLlnued over Lhe
course of Lhe shorL sLudyŦ AfLer Lhree monLhsţ cholesLerol levels among Lhe responders had decreased by a slgnlflcanL
38 polnLsŦ Cnce Lhe responders sLopped Laklng lemongrassţ Lhelr cholesLerol reLurned Lo prevlous levelsŦ lL should be
noLed LhaL Lhls sLudy dld noL lnvolve a placebo groupţ whlch ls usually used Lo help measure Lhe effecLs of Lhe agenL
belng sLudled (ln Lhls caseţ lemongrass oll)Ŧ
Lemongrass/1anlad
8oll 1/4 kllo of Lanlad rooLsŦ urlnk 3 Llmes a dayŦ 1hls ls good for hlgh blood pressureŦ Makes Lhe blood normalŦ
Lemongrass 1ea kec|pe
Ingred|ents
O 8 large sLalks of fresh lemongrassţ wlLhouL leaves
O 4 x 230ml cups of waLer
O 3 Lablespoon of pure naLural honey (add more lf you prefer sweeLer)
O 2 Lablespoon of lemon [ulceţ llmeţ or calamansl (ad[usL amounL Lo sulL your LasLe)
1Ŧ CuL off Lhe knob aL Lhe boLLom parL of Lhe sLalkŦ
2Ŧ Wash lL ln waLer and peel off Lhe flrsL layer of Lhe sLalk LhaL may have Lurned brownŦ
3Ŧ use a pesLle or Lhe blunL slde of a heavy knlfe and brulse Lhe sLalks especlally aL Lhe LhlckesL and [ulclesL parL of
Lhe sLalk Lo spllL lL openŦ 1hls helps Lo release Lhe [ulce when bolllngŦ
4Ŧ ÞuL Lhe lemongrass sLalks ln Lhe waLer and brlng lL Lo a bollŦ When Lhe waLer sLarLs Lo bollţ Lurn Lhe flame down
and slmmer for abouL 20 mlnuLesŦ 1he waLer should Lake on a llghL yellowlsh Llnge
3Ŧ LeL lL cool Lo room LemperaLure and add 3 Lablespoons of pure naLural honey
6Ŧ Add 2 Lablespoons of lemon [ulce (opLlonal)Ŧ ?ou can drlnk lL warm or chllledŦ

Lemongrass Nutr|t|ona| Va|ue
1 cup of Lemongrass (about 67g)conta|nsť
O ÞroLeln Ŷ 1Ŧ2 g
O ÞhyLosLerols Ŷ 4Ŧ3 mg
O 1oLal Calorles Ŷ 66Ŧ3
O 1oLal CarbohydraLe Ŵ17 g
O 1oLal laL Ŷ 0Ŧ3 g
O vlLamlns Aţ Cţ 86ţ nlaclnţ lolaLeţ 8lboflavlnţ and several mlnerals lncludlng Calclumţ lronţ Magneslumţ
Þhosphorusţ ÞoLasslumţ Zlncţ Copperţ Manganese and SelenlumŦ
Lemongrass Cancer 1reatment kecommendat|on
1he lemongrass aroma smells greaL and ls really relaxlngŦ 8ecause lL ls a naLural sedaLlveţ lL ls besL Lo Lake lL before golng
Lo bed or Laklng a nap durlng Lhe dayŦ
Lemongrass [u|ce rec|pe
1ŦWasha sheaf of lemongrassŦ CuL Lhe leaves an lnch longŦ 1he ldeal ls Lo have a planL ln your own backyardŦ !usL so you
are sure LhaL no pesLlcldes are usedŦ l always soak my frulLs and vegeLables ln waLer wlLh a llLLle vlnegarŦ lL's Lhe mosL
naLural way Lo rld your produce of unwanLed chemlcals or whaLhaveyousŦ
2Ŧ uunk Lhe cuL lemongrass leaves Lo bolllng waLerŦ LeL sLand for 3 mlnuLesŦ
3Ŧ LeL Lhe concocLlon coolŦ
4Ŧ Þour ln some calamanslŦ l always use 10 or more per 2 llLers of lemongrass [ulceŦ
3Ŧ Add honey Lo LasLeŦ
6Ŧ 8efrlgeraLeŦ
CNICN
A naLurally occurrlng planL compound found ln onlons may reduce hlgh blood pressure lf consumed regularlyţ accordlng
Lo a new sLudy conducLed by researchers aL Lhe unlverslLy of uLah and publlshed ln Lhe !ournal of nuLrlLlonŦ

8esearchers sLudled 22 adulLs wlLh hyperLenslon and 19 adulLs wlLh preŴhyperLenslonţ glvlng Lhem each elLher a placebo
or a 730Ŵmllllgram supplemenL of querceLln each dayŦ 1he blood pressure of Lhe paLlenLs wlLh hyperLenslon who were
glven querceLln decreased by approxlmaLely 7 mmPg sysLollc and 3 mmPg dlasLollc relaLlve Lo Lhose who had been
glven Lhe placeboŦ Among Lhe preŴhyperLenslon paLlenLsţ nelLher Lhe placebo nor querceLlnŴsupplemenLed groups
experlenced a slgnlflcanL change ln blood pressureŦ
1he sLudy was randomlzed and doubleŴbllndţ meanlng LhaL nelLher researchers nor paLlenLs knew who was recelvlng a
placeboţ and LhaL Lhls had been randomly deLermlnedŦ
GINGLk
Some of Lhe Many PealLh 8eneflLs of Clnger 8ooLť

1) Alds ln ulgesLlon Ŵ Þerhaps Lhe besL herb for dlgesLlonţ glnger rooL prevenLs lndlgesLlon and abdomlnal
cramplngŦ Clnger also helps break down proLelnsţ aldlng Lhe dlgesLlon processŦ

2) AllevlaLes Plgh 8lood Þressure Ŵ Clnger lmproves and sLlmulaLes clrculaLlon and relaxes Lhe muscles
surroundlng blood vesselsţ faclllLaLlng Lhe flow of blood LhroughouL Lhe bodyŦ

3) 1reaLs nausea and Mornlng Slckness Ŵ Clnger has been wldely shown Lo prevenL as well as LreaL moLlon
slcknessŦ Clnger rooL relaxes Lhe sLomach and relleves Lhe feellng of nauseaŦ

4) Lowers LuL CholesLerol Ŵ Clnger rooL exLracL can help reduce Lhe levels of LuL (bad) cholesLerol ln Lhe bodyţ reduclng
Lhe rlsk of developlng hearL dlseaseŦ

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