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Garlic belongs in the allium family," explains Sudha Raj, PhD, RDN, a teaching professor at Syracuse University's Falk College of Sport and Human Dynamics in Syracuse, New York. Allium refers to a class of plants that also contains onions, scallions, leeks, and shallots. "It contains phytochemicals such as allicin and organosulfur compounds," Dr. Raj adds. These phytochemicals (or plant compounds) are responsible for the plant's heart-healthy, immune-supportive, anti-inflammatory, and nutritional properties.
One note: The scientific backing for many of these benefits is based on studies involving supplements and extracts (including powders and capsules), which may provide doses higher than you'd get from food. This is commonly done in research settings to test a desired response within a set amount of time, Raj explains. "However, long-term use of garlic in smaller amounts as in daily food preparation may also produce positive outcomes at lower doses," she says.