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Nutritional information garlic: Garlic Guide: Nutrition Facts, Health Benefits, Cooking With It, and More

Garlic Guide: Nutrition Facts, Health Benefits, Cooking With It, and More

While often known for its addition to Italian foods, garlic seems to be used in virtually all cuisines as a strong flavoring agent. The bulbs are also sometimes used for medicinal purposes, to ease health conditions while preventing chronic health problems.

Learn more about the ins and outs of this popular spice, and see how it could fit into your own diet and lifestyle.

What Is Garlic, and Where Does It Come From?

Garlic (Allium sativum) is an age-old spice that’s made from a bulbous plant. But before it became the cooking staple it’s known as today, garlic had a rich history of cultivation, medicinal benefits, and consumption. It’s thought that garlic originated in India and Egypt around 5,000 years ago, and some historical documents suggest it was used in China about 4,000 years ago. The species of garlic found in this region are often referred to as “wild garlic” because of their indigenous nature. (1) Garlic was also mentioned in Biblical texts, as well as ancient Greek materials. (2)

Historically, garlic was used primarily for its medicinal components. In ancient civilizations, people used it in hopes of increasing their strength. Indeed, some historical documents note that ancient Greeks used garlic as a performance-enhancing boost for the Olympics. (2)

What’s particularly interesting about garlic is that it was concurrently used by different civilizations and cultures for similar benefits, all without contact between these cultures. (2) Still, the garlic grown in the United States isn’t like the “wild garlic” found in Asia and the Middle East. It most closely resembles the varieties first harvested in Europe nearly 1,000 years ago. (1) But garlic was also found to grow in the wild by indigenous civilizations in North America, where it was used in teas for medicinal purposes. (2) Garlic was introduced to Great Britain in 1548, (3) and the bulbs became popular in American culture by the late 19th century. (2)

Today, an estimated 10 million tons of garlic are produced worldwide. (1) While used as a food-flavoring agent, garlic is still considered as a “natural antibiotic” by many cultures. (3) In the 21st century, garlic continues to be a common seasoning in foods and packaged goods, but its potential medicinal properties are also gaining more appreciation in Western cultures.

What Are the Health Benefits of Eating Garlic? A Look at What Research Suggests

Historically, garlic was used for the following medicinal purposes: (3)

  • Appetite stimulant
  • Blood pressure regulator
  • Colic
  • Constipation
  • Cough
  • Depression
  • Diarrhea
  • Fever
  • Infections
  • Intestinal parasites
  • Menstrual symptom relief
  • Muscle pain relief
  • Rheumatism
  • Seasickness
  • Skin diseases
  • Strength-building
  • Wounds

Today, research supports some of these medicinal benefits, but most studies remain inconclusive overall. Research primarily supports garlic’s potential antibacterial benefits, as well as its ability to help control cholesterol-causing lipids in the blood. Garlic also has antioxidants, which may help prevent free radicals that contribute to chronic illnesses, such as heart disease and cancer. (3)

Some of the most promising research on garlic’s health benefits pertains to cholesterol and high blood pressure. (5) But the research on these effects is limited. The National Center for Complementary and Integrative Health describes conflicting studies on the effects of garlic supplements on cholesterol. In some small studies, garlic supplements were shown to lower blood cholesterol within three months. In other studies, though, garlic had no effects on cholesterol whatsoever. (6,7)

While garlic may provide antioxidants that are shown to potentially help ward off certain types of cancer over time, such benefits are tied to eating garlic — garlic supplements don’t have the same effects. (5) Some of the most widely studied cancer effects from garlic include cancers of the colon, stomach, breast, esophagus, and pancreas.

Nevertheless, a meta-analysis from 2015 suggested that more research is needed to determine whether garlic and similar veggies, such as onions and leeks, can play a role in preventing cancer. Scientists also don’t know how much garlic people need to consume to see benefits. (8)

Another potential benefit of chewing on garlic is boosting heart health. This is compared with swallowing garlic or extracts that have not been chewed. (9)

Can Garlic Help You Lose Weight? A Glance at the Research Available

Some people tout garlic as a weight loss aid, too. But most of the studies on garlic’s effects on weight have been conducted on rodents, not humans, so more studies are needed.

One study found that garlic may help reduce body weight and fat accumulation in obese mice on a high-fat diet. (10) And another study, which involved rats with hypertension, high cholesterol, and high insulin levels that were being fed a diet with high fructose corn syrup, suggested that commercial garlic products helped promote weight loss. (11)

But a study of adults with obesity showed those who took a supplement that contained garlic, caffeine, ginger, and other herbs observed modest weight loss of 4.2 pounds, while those who took a placebo lost 0.9 pounds on average after eight weeks. It’s not clear whether the weight loss was attributed to any single ingredient, a combination of ingredients, or only lifestyle habits. (12)

Instead of relying on garlic as a weight loss tool, it’s best to follow tried-and-true weight loss methods that include a healthy diet and an active lifestyle. The American Heart Association recommends between 30 and 60 minutes of moderate-intensity exercise per day if you’re looking to lose weight. (13)

Are There Any Side Effects or Health Risks to Eating Garlic?

For most people, it’s safe to eat garlic liberally. (5) But it’s also possible to have an allergy or sensitivity to these bulbs. Spice allergies aren’t as common as other food allergies, but you may be at a higher risk if you’re also allergic to birch pollen. If you have an allergy to garlic, you could also have allergies to other related spices. (16)

Signs of an allergic reaction to garlic may include hives, facial swelling, and breathing difficulties. A nonallergy food sensitivity to garlic may cause gas, bloating, and other gastrointestinal discomfort. (17)

Also, eating garlic or taking garlic supplements can cause the following side effects in some people: (5)

  • Heartburn
  • Bad breath
  • Burning sensations in your mouth and throat
  • Upset stomach
  • Body odor
  • Diarrhea
  • Nausea or vomiting
  • Ulcers

Chewing or eating raw garlic may increase such effects, as well as having garlic on an empty stomach. (8)

Eating garlic in moderation is unlikely to interfere with medication, but taking garlic supplements may. Garlic supplements may interfere with HIV drugs and anticoagulants because of an increased risk of bleeding. (5) Bleeding risks can also occur if you’re undergoing surgery. (8)

Take care when using garlic essential oils on your skin. These can cause eczema, burns, and irritation if used incorrectly. Also, do not ingest essential oils. (8)

Editorial Sources and Fact-Checking

  1. The Origins and Distribution of Garlic: How Many Garlics Are There? U.S. Department of Agriculture. March 3, 2020.
  2. Rivlin RS. Historical Perspective on the Use of Garlic. Journal of Nutrition. March 2001.
  3. Petrovska BB, Cekovska S. Extracts From the History and Medical Properties of Garlic. Pharmacognosy Review. January–June 2010.
  4. Garlic, Raw. U.S. Department of Agriculture. April 1, 2019.
  5. Garlic. National Center for Complementary and Integrative Health. December 2020.
  6. High Cholesterol and Natural Products: What the Science Says. National Center for Complementary and Integrative Health. February 2019.
  7. Cholesterol-Lowering Supplements May Be Helpful. Mayo Clinic. November 10, 2022.
  8. Nicastro HL, Ross SA, Milner JA. Garlic and Onions: Their Cancer Prevention Properties. Cancer Prevention Research. March 2015.
  9. Jabbari A, Argani H, Ghorbanihaghjo A, Mahdavi R. Comparison Between Swallowing and Chewing Garlic on Levels of Serum Lipids, Cyclosporine, Creatinine, and Lipid Peroxidation in Renal Transplant Recipients. Lipids in Health and Disease. May 19, 2005.
  10. Lee MS, Kim IH, Kim CT, Kim Y. Reduction of Body Weight by Dietary Garlic Is Associated With an Increase in Uncoupling Protein mRNA Expression and Activation of AMP-Activated Protein Kinase in Diet-Induced Obese Mice. Journal of Nutrition. November 2011.
  11. Elkayam A, Mirelman D, Peleg E, et al. The Effects of Allicin on Weight in Fructose-Induced Hyperinsulinemic, Hyperlipidemic, Hypertensive Rats. American Journal of Hypertension. December 2003.
  12. Dietary Supplements for Weight Loss. Mayo Clinic. March 1, 2022.
  13. Losing Weight. American Heart Association.
  14. Deleted, November 5, 2022.
  15. Flus and Colds: In Depth. National Center for Complementary and Integrative Health. November 2016.
  16. Other Food Allergens. Food Allergy Research and Education.
  17. Garlic Side Effects. Drugs.com.

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What is garlic?

Garlic is one of the oldest cultivated plants in the world, and is a hardy perennial belonging to the Liliaceae family. Other members of this family include onions, leeks, chives and shallots. They are distinguished by their pungent aroma and distinctive flavour.

The bulb is the most commonly used part of the garlic plant and is typically composed of eight to 20 individual teardrop-shaped cloves enclosed in a white, parchment-like skin.

Garlic health benefits may include:

1. Contains a compound called allicin, which has medicinal properties

2. Acts like an anticoagulant, so reduces the risk of heart attacks

3. May inhibit the growth of cancerous cells

4. Has been known for its antibacterial properties

5. May relieve the symptoms of osteoarthritis

Discover our full range of health benefit guides, then check out some of our delicious garlic recipes and a video on how to crush garlic.

Want to try planting your own garlic at home? Read these tips on how to grow garlic, at GardenersWorld.com.

Nutritional profile of garlic

One clove (4g) of garlic provides:

  • 4Kcal / 16KJ
  • 0.3g protein
  • 0.0g fat
  • 0.7g carbohydrates
  • 0.2g fibre
  • 25mg Potassium

5 health benefits of garlic

1. Contains compounds with medicinal properties

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 us 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.

2. May reduce 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.

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

3. May 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.

4. Has antimicrobial and antifungal properties

Garlic has a long history of use as an infection fighter against viruses, bacteria and fungi. It has been referred to as ‘Russian penicillin’ to denote its antibacterial properties, which is once again attributed to the compound allicin. Some skin conditions, such as warts and insect bites, may also respond to garlic oil or a crushed raw garlic clove.

5. May support 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.

Studies also suggest the consumption of garlic may give some relief from the inflammatory symptoms of osteoarthritis.

Health benefits of wild garlic

The health benefits of wild garlic and clove garlic are very similar. They both contain a variety of compounds with medicinal properties, including antibacterial and antifungal effects. But wild garlic has been found to have an even greater effect on lowering blood pressure than regular garlic.

Overall, is garlic good for you?

Garlic is well-known for it’s medicinal properties, thanks to a compound allicin, and has long been used to fight against bacteria. Eating garlic could help to keep your bones healthy, reduce the risk of heart attacks and lower blood pressure as it acts like an anticoagulant. While more studies are needed, it’s believed that garlic may even minimise growth of cancer cells.

Is garlic safe for everyone?

Garlic poses few safety issues and allergies are rare. If you take garlic supplements for cholesterol management, have your cholesterol levels checked after three months. The recommended daily amount of garlic ranges from ½-1 whole clove per day (around 3000-6000mcg of allicin).

Please note that some people may experience indigestion, intestinal gas or diarrhoea when taking high doses of garlic.

Recipe suggestions for garlic

A simple aïoli is a great accompaniment for roasts, fish or as a dip:
Homemade aïoli
Salmon & prawns with dill & lime aïoli

Make your own delicious garlic bread:
Garlic & basil ciabatta
Quick tomato soup with cheesy garlic dippers

Cook with mushrooms:
Garlic mushroom burgers
Mushrooms on toast
Garlicky mushroom penne

Pair with prawns:
Stir-fry prawns with peppers & spinach
Lemony prawn bruschettas

Add flavour to mashed potato and stews:
Roast sweet potato squash & garlic mash
Garlic mash potato bake
Spicy root & lentil casserole

Garlic is great with chicken:
Garlic chicken with herbed potatoes

Want more? Take inspiration from our garlic recipes.

Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Garlic – calories, nutritional value ⋙ TablicaKalorijnosti.ru

Nutritional composition

fiber_manual_record Proteins

fiber_manual_record Carbohydrates

fiber_manual_record Fats

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fiber_manual_record Fat

fiber_manual_record Saturated fatty acids

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Contains vitamins

Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)

Vitamin B Vitamin B

Vitamin C Vitamin C (ascorbic acid)

Vitamin E Vitamin E (tocopherol)

Vitamin B2 Vitamin B2 (riboflavin)

Vitamin A Vitamin A

Vitamin B1 Vitamin B1 (thiamine)

Contains mineral s

Copper Copper

Iodine Iodine

Potassium Potassium

Iron Iron

Molybdenum Molybdenum

Chromium Chrome

Selenium Selenium

Phosphorus Phosphorus 900 03

Sodium Sodium

Calcium Calcium

Manganese Manganese

Magnesium Magnesium

Cobalt Cobalt

Zinc Zinc

Health Benefits

Digestion Aids in digestion

Immunity Has a positive effect on immunity

Infection Preventive action against infections

Blood pressure Lowers blood pressure

Weight Suitable food for weight loss

Vessels Has a positive effect on the health of blood vessels

Heart Positive effect on heart health

Concentration Increases the ability to concentrate

Cholesterol Improves cholesterol levels

Chemical composition and calorie content of garlic all over the world due to its rich spicy aroma and characteristic piquant taste with pronounced sharpness. The plant belongs to the onion family and is not only a popular culinary supplement, but also a natural medicine.

Externally, the garlic bulb is small and round. As it matures, small slices are formed in it, which are tightly adjacent to each other. Each slice is covered with a thin smooth husk, under which there is a dense edible pulp. It is white or light yellow in color and exudes a rich aroma. Garlic husks can be light gray or purple in color, depending on the variety of the crop.

How many calories are in garlic? 100 g of the product contains 143 kcal, just over 6 g of protein, less than 1 g of fat and almost 30 g of carbohydrates. When cooked, the nutritional value of garlic can increase. In addition to the bulb, young green garlic leaves are also often eaten. They have a flat, elongated shape and also have a spicy taste, but not as spicy as garlic cloves. The bright aroma of garlic is due to the high content of essential oils in it, which have healing properties.

Despite the small calories in garlic, the product has a rich vitamin and mineral composition. Garlic cloves contain all B vitamins, as well as phytoncides, which are natural antibiotics. The product is a valuable source of manganese, sulfur, calcium and other minerals. Garlic contains natural antioxidants, one of which is allicin.

Benefits and harms of garlic

In addition to its low calorie content, garlic also has other beneficial properties for humans. The presence of phytoncides gives this product antibacterial properties. Garlic contains compounds that improve the absorption of calcium by the body. Therefore, garlic is recommended to eat to strengthen bones and prevent rickets.

Regular consumption of garlic reduces the risk of developing respiratory diseases. The product contains substances that can block the development of malignant cancerous tumors. And the vitamins in the composition of garlic are necessary for the body to synthesize the hormone of joy serotonin. Therefore, garlic can improve mood and give the body a charge of vivacity.

The low calorie content of garlic and its rich vitamin composition make this product an excellent prophylactic against colds and flu. To strengthen the immune system, it is useful to introduce garlic into your diet in the autumn-winter period. This increases the body’s resistance to viruses and infections. The use of garlic has a beneficial effect on the nervous system, normalizes digestion and helps to balance the intestinal microflora.

Thanks to natural antioxidants, garlic can slow down the aging process and prolong life. The product is useful to eat with high blood pressure. Garlic contains substances that reduce the amount of cholesterol in the blood and prevent heart disease, atherosclerosis.

When eating garlic, don’t forget how many calories it contains. The product is able to irritate the inner walls of the stomach and intestines, therefore it is forbidden to use it for gastritis, ulcers. Garlic should not be introduced into the diet in the presence of kidney disease and anemia. Sometimes it can cause allergies, so people with an increased tendency to allergic reactions should also avoid this product. In large quantities, garlic can cause discomfort in the stomach and various digestive disorders.

The use of garlic in cooking

Fragrant garlic, the calories of which are not able to cause significant damage to the figure, allows you to add a piquant taste and amazing aromatic notes to any dish. The product can be eaten raw, peeling it from the husk. The piquant taste of garlic perfectly complements first courses, borscht and soups, goes well with herbs, vegetables, cheese, eggs, meat.

Peeled garlic cloves can be used whole or cut into small pieces. They are added to marinades for meat, pilaf, vegetable and meat stews. To prepare a spicy salad dressing or cold appetizer, just mix a few tablespoons of sour cream, soy sauce or unrefined sunflower oil with garlic grated on a fine grater. Dried minced garlic is often sprinkled on hot appetizers to give them a vibrant flavor. The product is the key ingredient for the popular savory aioli sauce.

When adding this aromatic seasoning to various dishes, it is important to take into account the calories in garlic when calculating the final energy value of the finished product.

Calories Garlic. Chemical composition and nutritional value.

Chemistry and Nutrition Analysis

Nutrition and Chemistry

“Garlic” .

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible portion.

Nutrient Quantity Norm**% of the norm
in 100 g
% of the norm
in 100 kcal
100% normal
Calories 149 kcal 1684 kcal 8. 8% 5.9% 1130 g
Proteins 6.5 g 76 g 8.6% 5.8% 1169 g
Fats 0.5 g 56 g 0.9% 0.6% 11200 g
Carbohydrates 29.9 g 219 g 13.7% 9.2% 732 g
Organic acids 0. 1 g ~
Dietary fiber 1.5 g 20 g 7.5% 5% 1333 g
Water 60 g 2273 g 2.6% 1.7% 3788
Ash 1.5 g ~
beta Carotene 0. 005 mg 5 mg 0.1% 0.1% 100000 g
Vitamin B1, thiamine 0.08 mg 1.5 mg 5.3% 3.6% 1875
Vitamin B2, riboflavin 0.08 mg 1.8 mg 4.4% 3% 2250 g
Vitamin B4, choline 23.2 mg 500 mg 4. 6% 3.1% 2155 g
Vitamin B5, pantothenic 0.596 mg 5 mg 11.9% 8% 839 g
Vitamin B6, pyridoxine 0.6 mg 2 mg 30% 20.1% 333 g
Vitamin B9, folates 3 mcg 400 mcg 0.8% 0. 5% 13333 g
Vitamin C, ascorbic 10 mg 90 mg 11.1% 7.4% 900 g
Vitamin E, alpha tocopherol, TE 0.3 mg 15 mg 2% 1.3% 5000 g
Vitamin K, phylloquinone 1.7 mcg 120 mcg 1.4% 0.9% 7059 g
Vitamin PP, NE 2. 8 mg 20 mg 14% 9.4% 714 g
Niacin 1.2 mg ~
Potassium, K 260 mg 2500 mg 10.4% 7% 962 g
Calcium Ca 180 mg 1000 mg 18% 12. 1% 556 g
Silicon, Si 2.56 mg 30 mg 8.5% 5.7% 1172 g
Magnesium, Mg 30 mg 400 mg 7.5% 5% 1333 g
Sodium, Na 17 mg 1300 mg 1.3% 0.9% 7647 g
Sulfur, S 63. 6 mg 1000 mg 6.4% 4.3% 1572 g
Phosphorus, P 100 mg 800 mg 12.5% ​​ 8.4% 800 g
Chlorine, Cl 30 mg 2300 mg 1.3% 0.9% 7667 g
Trace elements
Aluminium, Al 455 mcg ~
Bor, B 31. 2 mcg ~
Vanadium V 4 mcg ~
Iron, Fe 1.5 mg 18 mg 8.3% 5.6% 1200 g
Iodine, I 9 mcg 150 mcg 6% 4% 1667 g
Cobalt, Co 9 mcg 10 mcg 90% 60. 4% 111 g
Lithium, Li 3 mcg ~
Manganese, Mn 0.81 mg 2 mg 40.5% 27.2% 247 g
Copper, Cu 130 mcg 1000 mcg 13% 8.7% 769 g
Molybdenum, Mo 25. 4 mcg 70 mcg 36.3% 24.4% 276 g
Nickel, Ni 17 mcg ~
Rubidium, Rb 63 mcg ~
Selenium, Se 14.2 mcg 55 mcg 25.8% 17. 3% 387 g
Fluorine, F 8 mcg 4000 mcg 0.2% 0.1% 50000 g
Chrome, Cr 40 mcg 50 mcg 80% 53.7% 125 g
Zinc, Zn 1.025 mg 12 mg 8.5% 5.7% 1171 g
Digestible carbohydrates
Starches and dextrins 26 g ~
Mono- and disaccharides (sugars) 3. 9 g ~
Saturated fatty acids
Saturated fatty acids 0.1 g max 18.7 g
Polyunsaturated fatty acids
Omega-3 fatty acids 0. 02 g 0.9 to 3.7 g 2.2% 1.5%
Omega-6 fatty acids 0.229 g 4.7 to 16.8 g 4.9% 3.3%

The energy value of Garlic is 149 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application
“My Healthy Diet”

Product calculator

Nutritional value per 100 g

Content per serving % of RSP
Calories 149 kcal-%
Proteins 6. 5 g-%
Fats 0.5 g-%
Carbohydrates 29.9 g-%
Dietary fiber 1.5 g-%
Water 60 g-%

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Vitamins and minerals

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Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

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Garlic is rich in vitamins and minerals such as:
vitamin B5 – 11.9%, vitamin B6 – 30%, vitamin C – 11.1%, vitamin PP – 14%, calcium – 18%, phosphorus – 12.5%, cobalt – 90%, manganese – 40.5%, copper – 13% , molybdenum – 36.3%, selenium – 25.8%, chromium – 80%

  • Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • Vitamin B6 is involved in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin C is involved in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
  • Vitamin PP is involved in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, and participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
  • Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
  • Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Molybdenum is a cofactor for many enzymes involved in the metabolism of sulfur-containing amino acids, purines and pyrimidines.
  • Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek’s disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan’s disease (endemic myocardiopathy), and hereditary thrombasthenia.
  • Chromium is involved in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

You can find a complete guide to the healthiest foods in the My Healthy Diet app.

Calorie content and chemical composition of other products

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  • Chemical composition “Garlic”


Garlic 9014 7 calories 149kcal, chemical composition, nutritional value, vitamins, minerals, why Garlic is useful, calories, nutrients, beneficial properties of Garlic

Energy value, or calorie content is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the “food calorie”, so the prefix kilo is often omitted when referring to calories in (kilo)calories.