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Jakarta, JurnalTipikor.com | Inilah beberapa manfaat dari bawang putih yang berguna bagi kesehatan termasuk mampu mengobati berbagai macam penyakit.
Selain sering dijadikan sebagai bumbu masakan karena rasanya yang khas, faktanya bawang putih (Allium sativum L.) juga menawarkan berbagai manfaat untuk kesehatan.
Bawang putih merupakan sumber nutrisi yang baik, yang kaya akan gizi namun memiliki sedikit kalori. Lebih lanjut, simak kandungan beserta manfaat bawang putih untuk kesehatan di bawah ini :
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Kandungan Bawang Putih
Dikutip dari laman Healthline, satu siung bawang putih (sekitar 3 gram) memiliki kandungan:
- 4,5 kalori
- 0,2 gram protein
- 1 gram karbohidrat
Sebagai sumber nutrisi yang baik, bawang putih turut mengandung:
- Mangan
- Selenium
- Serat
- Vitamin B6
- Vitamin C
Manfaat Bawang Putih untuk Kesehatan
Berikut ini beberapa manfaat bawang putih untuk kesehatan.
1. Membantu Melindungi dari Penyakit
Dalam The Journal of Nutrition tahun 2016 oleh Percival Susan dari University of Florida yang dimuat Science Direct, penelitian menunjukkan bahwa ekstrak bawang putih tua (AGE) bermanfaat untuk meningkatkan sistem kekebalan tubuh.
Salah satu penyakit yang bisa disembuhkan dengan bawang putih yaitu pilek dan flu. Pasalnya, ada penelitian lain menunjukkan bahwa senyawa dalam bawang putih mungkin memiliki sifat antivirus.
Selain itu, penelitian tahun 1994 oleh K A Steinmetz, dkk, dari School of Public Health, University of Minnesota yang dimuat National Library of Medicine, dari 41.000 wanita berusia antara 55 dan 69 tahun yang rutin mengkonsumsi bawang putih, sayuran, dan buah-buahan, mereka memiliki risiko kanker usus besar sekitar 35% lebih rendah.
2. Membantu Menurunkan Tekanan Darah Tinggi
World Health Organization (WHO) mengungkapkan bahwa penyakit kardiovaskular (serangan jantung dan stroke) menjadi salah satu penyebab kematian dibandingkan kondisi lainnya.
Di mana, tekanan darah tinggi (hipertensi), termasuk menjadi salah satu faktor yang menyebabkan penyakit tersebut.
Dalam sebuah meta-analisis studi 2020 oleh Karin Ried dari National Institute of Integrative Medicine (NIIM), menemukan bahwa suplemen bawang putih bermanfaat menurunkan tekanan darah bagi penderita hipertensi.
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Para peneliti juga mengaitkan efek ini dengan penurunan risiko 16%-40% mengalami kardiovaskular.
3. Anti Inflamasi
Dilansir laman Cleveland Clinic, minyak bawang putih juga berperan sebagai anti inflamasi. Terutama jika ada sendi/otot yang meradang atau sakit.
Mengoleskan minyak bawang putih bermanfaat dalam mencegah kerusakan tulang rawan yang diakibatkan oleh arthritis.
4. Meningkatkan Kesehatan Jantung
Sanjay K Banerjee dan Subir K Maulik dalam penelitian tahun 2002 bertajuk Effect of Garlic on Cardiovascular Disorders: a Review, menunjukkan bawang putih bisa memiliki manfaat positif pada arteri dan tekanan darah.
Para peneliti percaya bahwa sel darah merah akan mengubah belerang dalam bawang putih menjadi gas hidrogen sulfida. Hal ini bermanfaat dalam memperluas pembuluh darah kita, sehingga lebih mudah mengatur tekanan darah.
5. Meningkatkan Kesehatan Gusi
Dikutip laman WebMD, ekstrak bawang putih tua memiliki manfaat dalam meningkatkan kesehatan gusi. Terutama membantu mencegah infeksi gusi yang serius (periodontitis).
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Menggunakan ekstrak bawang putih tua melalui mulut dua kali sehari selama 18 bulan, dipercaya bisa membantu meningkatkan kesehatan gusi pada orang yang menderita periodontitis ringan maupun sedang.
6. Membersihkan Kulit
Bawang putih memiliki sifat antibakteri dan antioksidan yang bermanfaat untuk membersihkan kulit. Kandungan tersebut berperan dalam membantu membunuh bakteri penyebab jerawat.
Dalam hal ini, menggosokkan bawang putih mentah bermanfaat untuk menghilangkan jerawat. Tapi, perlu diingat bahwa bawang putih juga bisa menyebabkan sensasi terbakar pada kulit.
Jadi, lebih baik konsultasikan dengan dokter kulit terlebih dahulu sebelum melakukannya. Apalagi jika kamu sedang menggunakan produk perawatan kulit lainnya.
7. Mungkin Membantu Meringankan Kolesterol Jahat
Suplemen bawang putih tampaknya menurunkan kolesterol total dan Low Density Lipoprotein (LDL) alias kolesterol jahat. Hal ini berperan terutama pada mereka yang memiliki kadar kolesterol yang agak tinggi.
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8. Membantu Mencegah penyakit Alzheimer dan Demensia
Kerusakan oksidatif akibat radikal bebas berperan dalam proses penuaan dan penurunan kognitif. Di sini, bawang putih punya sifat antioksidan yang mendukung mekanisme perlindungan tubuh terhadap kerusakan oksidatif.
Ada penelitian yang menunjukkan antioksidan tersebut bisa secara signifikan mengurangi stres oksidatif serta menurunkan risiko penyakit, seperti penyakit Alzheimer, yang merupakan bentuk demensia paling umum.
Paola Tedeschi dkk, dalam penelitian pada hewan tahun 2022, menunjukkan bahwa allicin dalam bawang putih juga bisa membantu melindungi terhadap penurunan kognitif. Namun perlu penelitian pada manusia, sebelum bisa sepenuhnya memahami potensinya.
9. Membantu Meningkatkan Kinerja Atletik
Suplemen bawang putih bermanfaat untuk meningkatkan kinerja atletik. Pasalnya, bawang putih merupakan salah satu zat ‘peningkat kinerja’ yang paling awal.
Sebuah studi kecil tahun 2015 oleh C. J. Womack, dkk, dari James Madison University, menemukan bahwa suplemen bawang putih bisa meningkatkan kapasitas oksigen selama berolahraga. Namun, masih diperlukan lebih banyak penelitian dalam memastikan potensi manfaat ini.
10. Meningkatkan Kesehatan Tulang
Manfaat bawang putih untuk wanita yaitu membantu menjaga kesehatan tulang, khususnya pada wanita setelah menopause.
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Hasil uji klinis yang dipublikasikan pada tahun 2017, menunjukkan bahwa bawang putih bisa mengurangi stres oksidatif yang menyebabkan osteoporosis. Di mana, ada para peserta mengkonsumsi tablet bawang putih setara dengan 2 gram bawang putih segar per hari.
11. Melindungi dari Keracunan Makanan
Sifat antibakteri dalam bawang putih segar bermanfaat dalam membunuh bakteri penyebab keracunan makanan, termasuk bakteri Salmonella dan E.coli .
Tapi, lebih baik jangan gunakan bawang putih sebagai pengganti upaya sanitasi makanan atau penanganan bakteri pada makanan.
Berapa Siung Bawang Putih yang Baik Untuk Dikonsumsi Setiap Hari?
Pada orang dewasa, bawang putih seringnya digunakan dengan dosis 2400 mg per oral setiap hari selama 12 bulan.
Ekstrak bawang putih biasanya distandarisasi berdasarkan jumlah allicin yang dikandungnya, yang biasanya berkisar antara 1,1% hingga 1,3%.
Sebaiknya, mencari suplemen bawang putih yang bersifat salut (enteric coating) agar larut di usus (bukan di lambung).
Selain itu, bawang putih juga bisa digunakan dalam krim, gel, pasta, dan obat kumur.
Sebelum mulai mengkonsumsi bawang putih ataupun suplemennya untuk harian, sebaiknya konsultasikan terlebih dahulu ke dokter.
Pasalnya, suplemen bawang putih terkadang bisa menyebabkan efek samping seperti sakit kepala, kelelahan, kehilangan nafsu makan, nyeri otot, pusing, hingga reaksi alergi seperti serangan asma atau ruam kulit.
Jika kamu sedang mengkonsumsi pengencer darah, suplemen bawang putih bisa meningkatkan efek obat, membuat darah akan semakin sulit untuk menggumpal.
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Memasukkan bawang putih ke dalam resep makanan bisa mengubah keseimbangan pH bawang putih. Oleh sebab itu, manfaat bawang putih untuk kesehatan yang paling banyak yaitu bila dikonsumsi dalam keadaan mentah.
“Namun, jika memilih untuk memasak bawang putih, jangan memanaskannya di atas suhu 60 Celcius. Suhu yang lebih tinggi membunuh allicin, jadi tambahkan bawang putih ke dalam masakan saat kamu hampir selesai memasak,” ungkap Ahli diet Laura Jeffers, MEd, RD, LD, dikutip dari laman Cleveland Clinic.
Itulah tadi informasi seputar manfaat bawang putih untuk kesehatan. Semoga bermanfaat!
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