Garlic not only makes food delicious, it may also have a number of health benefits. Some of these benefits are more likely if you eat your garlic raw, since cooking it may reduce the amounts of certain chemicals garlic contains.

The health benefits of garlic are explained below.

1. 1. Boosts Digestion: Daily inclusion of garlic in your diet aids in eliminating any digestive problems.
2. Controls Diabetes: Diabetes can harm the kidneys, inhibit nervous system functions, cause heart disorders, and even lead to poor eyesight. The oil extracted from garlic may protect diabetic patients from these side effects.
3. Lowers Cholesterol Levels: Garlic is rich in the allicin compound, effectively prevents LDL cholesterol from oxidizing. Those who have a high level of cholesterol can take garlic daily.
4. Reduces Hypertension: Garlic is an herbal ingredient for curing high blood pressure.
5. Eye Care: Garlic is rich in nutrients like selenium, quercetin, and vitamin C, all of which help treat eye infections and swelling.
6. Relieves Ear Aches: Garlic is commonly used for curing earaches, as it has several antiviral, antifungal, and antibiotic properties.
7. Treats Cold: Raw garlic is used to treat colds and coughs. At the very onset of a cold, you should eat at least two crushed cloves of it, which will thereby help in lessening the severity of your cold.
8. Treats Wounds: Garlic can be placed on infected wounds as an herbal treatment. Its juice should be mixed with three drops of water, rather than using it in raw form, as the undiluted juice can irritate the skin.
9. Prevents Cancer: A regular intake of garlic reduces the risk of colon, stomach, and esophageal cancer. It aids in reducing the production of carcinogenic compounds, and also reduces the occurrence of tumors associated with breast cancer.
10. Controls Asthma: Boiled garlic cloves are wonderful as an alternative asthma treatment.

Health Benefits of Broccoli

Broccoli is a very common vegetable but we may not know how nutritionally rich in this vegetable. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium.

Here are some health benefits of broccoli,

1. Helps Prevent Cancer: broccoli contains a powerful antioxidant and anti-carcinogen that hinders the growth of breast, cervical and prostate cancer.
2. Curbs Overeating: A cup of broccoli has as much protein as a cup of rice or corn- with only half the calories.
3. Boosts Immune System: A cup of broccoli has a large amount of beta-carotene, Zink selenium which is strengthening our immune system.
4. Fights against Birth Defects: A cup of broccoli has 94 mcg of folic acid which is essential for proper fetus cellular division.
5. Fights against Diabetics: Because of the high fiber and low sugar content insulin can be kept to a minimum.
6. Prevent Heart Disease: The carotenoid lutein B6 and folate may prevent the risk of hearts diseases and stroke.

Calcium is a mineral that is needed for a variety of bodily functions. It helps in building strong teeth, nails and bones, aids in nerve movements, muscle contraction and relaxation, and is also good for hormonal and enzymatic secretions in the human body.

The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults.

It is also recommended that women over 50 and everyone over 70 get 1,200 mg per day, while children aged 4-18 are advised to get 1,300 mg.

However, a large percentage of the population does not get enough calcium from the diet.

Here are 17 foods that are rich in calcium,

1. Raw milk: Raw milk is an excellent source of calcium, not only due to the high amount it contains but also because of its bioavailability. 100 grams milk contains 125 mg calcium and calories 42 (DV 12%).

2.Yogurt: Yogurt is an excellent source of calcium. 100 grams yogurt contains 125 mg calcium and calories 59 (DV11%).

3.Cheese: Most cheeses are excellent sources of calcium. 100 grams cheese contains 721 mg calcium and calories 702 (DV72%)

4.Kale: Kale is another good source of calcium.100 grams kale contains 150 mg calcium and calories 49 (DV15%)

5.Sardines: Sardine fish is a good source of calcium. 100 grams sardines contains 382 mg calcium and calories 208 (DV 38%)

6.Broccoli: We can also get calcium by eating broccoli. 100 grams broccolis contains 47 mg calcium, calories 34 (DV 4%).

7.Okra: Okra is a very common vegetable and it is very rich in calcium. 100 grams okra contains 82 mg calcium, calories 33 (DV 8%).

8.Almond: Almond is a very tasty nut and rich in calcium. 100 grams almond contains 264 mg calcium, calories 576 (DV 26%).

9.Goat Milk Cheese: Goat milk cheese is very rich in calcium. 100 grams goat milk cheese contains 298 mg calcium, calories 364 (DV 29%).

10.Mustard Greens: We can get calcium from mustard greens. 100 grams mustard greens contains 115 mg calcium, calories 27 (DV 11%).

11.Natto: Natto is a fermented soy food and in Japan, it is often eaten at breakfast with rice &, sometimes, with mustard, soy sauce, broth, vegetables or a raw egg. It’s a good source of calcium.100 grams natto contains 217 mg calcium, calories 212 (DV 21%)

12.Baked Beans: Backed beans is a dish containing beans. Baked beans are a very good source of calcium. 100 grams backed beans have 61 mg calcium and calories 155 (DV 6%)

13.Whey Protein: Whey protein is found in milk and has been extensively studied for its health benefits. It is very rich in calcium. A scoop of whey protein powder has 20% of the RDI for calcium.

14.Sesame seeds: Sesame seeds have a wide variety of usages in food and it’s a very rich in calcium. 100 grams sesame seeds contains 975 mg calcium, calories 573 (DV97%)

15.Acorn squash: Acorn squash is a very good source of calcium. 100 grams acorn squash contains 33mg calcium, calories 40 (DV 3%)

16.Dried fig: Dried fig is higher in calcium. 100 grams dried fig contains 26 mg calcium, calories 107 (DV2%).

17.Spinach: Spinach is a common vegetable and we can get plenty of calcium from spinach. 100 grams spinach contains 99mg calcium, calories 23 (DV 9%).