Current research shows that garlic may have some real health benefits, such as protection against the common cold and the ability to help lower blood pressure and cholesterol levels.
“Let food be thy medicine, and medicine be thy food.”
Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.
He prescribed garlic to treat various medical conditions — and modern science has confirmed many of these beneficial health effects.
Here are 11 health benefits of garlic that are supported by human research.
Garlic is a plant in the Allium (onion) family. It’s closely related to onions, shallots, and leeks.
Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take.
Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.
However, throughout ancient history, people
Scientists now know that most of garlic’s health benefits are due to the formation of sulfur compounds when you chop, crush, or chew a garlic clove.
Perhaps the most well-known compound is
Other compounds that may play a role in garlic’s health benefits include
The sulfur compounds from garlic enter your body from the digestive tract. They then travel all over your body, exerting strong biological effects.
SummaryGarlic is a plant in the onion family grown for its distinctive taste and health benefits. It forms sulfur compounds, which experts believe to be responsible for some of those health benefits.
Calorie for calorie, garlic is incredibly nutritious.
A single clove (about 3 grams) contains
Garlic is a good source of several nutrients, notably:
Garlic also contains trace amounts of various other nutrients.
SummaryGarlic is low in calories and rich in vitamin C, vitamin B6, and manganese. It also contains trace amounts of various other nutrients.
Research from 2016 suggests that aged garlic extract (AGE) can boost your immune system.
The study found that people who took AGE supplements for 3 months during the cold and flu season experienced less severe symptoms and fewer days missed of school or work.
Other research suggests that the compounds in garlic may have
SummaryGarlic and garlic supplements may help prevent and reduce the severity of illnesses like the flu and common cold.
According to the
High blood pressure, or hypertension, is one of the most important factors that may lead to these diseases.
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The analysis noted that the effect of garlic was similar to some blood pressure medications but with fewer side effects.
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SummaryGarlic supplements appear to improve blood pressure for those with known high blood pressure. In some cases, supplements may be as effective as regular medications.
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According to 2016 research, taking garlic supplements for more than 2 months could reduce your LDL by up to 10%. Researchers noted this effect in people with slightly raised cholesterol levels.
But garlic does not seem to have the same effect on triglyceride levels, another risk factor for heart disease.
Research also suggests that garlic does not have an effect on HDL (good) cholesterol.
SummaryGarlic supplements seem to reduce total and LDL (bad) cholesterol, particularly in those with slightly high cholesterol. There appears to be no effect on HDL (good) cholesterol and triglycerides.
Oxidative damage from free radicals contributes to the aging process and related cognitive decline.
Garlic contains antioxidants that support your body’s protective mechanisms against oxidative damage. Research suggests these antioxidants may significantly reduce oxidative stress and lower your risk of related diseases like Alzheimer’s disease, the most common form of dementia.
SummaryGarlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer’s disease and other types of dementia.
The potential effects of garlic on longevity are basically impossible to prove in humans.
But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
In a
The fact that it can help defend against infectious diseases is also important. Such diseases are common causes of death, especially in
SummaryGarlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.
Garlic was one of the earliest “performance-enhancing” substances.
Ancient civilizations used garlic to reduce fatigue and improve the work capacity of laborers. Olympic athletes in
While
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SummaryAnimal studies suggest that garlic may improve physical performance. The benefits for humans are not yet conclusive. Ultimately, more research is needed.
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.
Allicin in garlic can help reduce levels of lead in your blood and vital organs.
A 2012 study involving employees at a car battery plant (who had excessive exposure to lead) found that garlic reduced lead levels in the blood by
Three doses of garlic each day even outperformed the drug D-penicillamine in reducing symptoms.
SummaryStudies show that garlic can significantly reduce lead toxicity and related symptoms.
A few recent studies have measured the effects of garlic on bone health, specifically in women after menopause.
Results of a
A 2018 study found that 12 weeks of garlic supplements (1 gram per day) helped reduce pain in women with knee osteoarthritis and obesity or overweight.
SummaryGarlic appears to have some benefits for bone health by reducing oxidative stress. Still, more human studies are needed.
The last one isn’t a health benefit but is still important.
Garlic is very easy to include in your current diet. It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.
Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.
A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt. This works as a very simple and nutritious salad dressing.
SummaryGarlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings, and more.
Keep in mind that garlic has some downsides, such as bad breath. Some people are also allergic to garlic.
Garlic may also affect your blood clotting ability. If you have a bleeding disorder or are taking blood-thinning medications, talk with a doctor before increasing your garlic intake.
What is the 10-minute garlic rule?
The 10-minute garlic rule typically refers to how long you should let garlic stand after cutting or crushing it before you cook it. This may maintain some of the allicin, a beneficial but unstable compound in garlic that degrades when fresh garlic is heated.
What is the best time to eat garlic?
While many people eat garlic as part of a meal, some people believe eating it on an empty stomach may improve the health benefits associated with it. However, more research is needed to prove whether eating garlic on an empty stomach provides additional benefits.
What is the healthiest way to eat garlic?
Eating garlic raw may provide additional benefits, as some of the beneficial compounds in garlic are sensitive to heat.
What happens if I eat garlic every day?
Garlic is
People have believed in garlic’s medicinal properties for thousands of years. Science is now beginning to confirm it.
Garlic is safe and healthy for most people. But if you’re taking blood thinners, talk with a doctor before drastically increasing your garlic intake.
Just one thing
Wondering if raw garlic has more health benefits than cooked garlic? We’ve got the answer.
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As an expert and enthusiast, I have access to a wide range of information and can provide insights on various topics, including the health benefits of garlic. The information I provide is based on research and expert opinions. However, it's important to note that I am not a certified medical professional, and it's always a good idea to consult with a healthcare provider for personalized advice.
Now, let's dive into the concepts discussed in the article you provided:
Garlic and its Health Benefits:
1. Garlic contains compounds with potent medicinal properties: Garlic is a plant in the Allium (onion) family and has been used for its health and medicinal properties throughout history. When you chop, crush, or chew a garlic clove, sulfur compounds are formed, including allicin, diallyl disulfide, and s-allyl cysteine. These compounds are believed to contribute to garlic's health benefits.
2. Garlic is highly nutritious but has very few calories: Garlic is low in calories but rich in nutrients. A single clove of garlic contains manganese, vitamin B6, vitamin C, selenium, fiber, and trace amounts of other nutrients.
3. Garlic can help protect against illness, including the common cold: Research suggests that garlic supplements, such as aged garlic extract (AGE), may boost the immune system and reduce the severity of symptoms associated with the common cold and flu.
4. The active compounds in garlic can reduce blood pressure: Garlic supplements have been found to reduce blood pressure in people with hypertension. The compounds in garlic, such as allicin, may help relax blood vessels and limit the production of angiotensin II, a hormone that increases blood pressure .
5. Garlic improves cholesterol levels, which may lower the risk of heart disease: Garlic supplements have been shown to reduce total and LDL (bad) cholesterol levels. However, more research is needed to fully understand the effects of garlic on cholesterol levels.
6. Garlic contains antioxidants that may help prevent Alzheimer's disease and dementia: Garlic contains antioxidants that can help protect against oxidative damage and reduce the risk of cognitive decline associated with aging. Some studies have shown potential benefits of garlic supplements for people with Alzheimer's disease, but more research is needed.
7. Garlic may help you live longer: Garlic's beneficial effects on common causes of chronic diseases, such as high blood pressure and cardiovascular diseases, may contribute to a longer lifespan. However, more research is needed to establish a direct link between garlic consumption and longevity.
8. Garlic supplements may improve athletic performance: While animal studies suggest that garlic may improve physical performance, the benefits for humans are not yet conclusive. More research is needed to determine the effects of garlic on athletic performance.
9. Eating garlic may help detoxify heavy metals in the body: Garlic's sulfur compounds have been shown to reduce lead levels in the blood and vital organs. However, it's important to note that high doses of garlic are typically used in these studies, and more research is needed.
10. Garlic may improve bone health: Some studies suggest that garlic can reduce oxidative stress and potentially benefit bone health. However, more human studies are needed to confirm these findings.
11. Garlic is easy to include in your diet and adds flavor: Garlic is a versatile ingredient that can be easily incorporated into various dishes, adding flavor and aroma to your meals.
It's important to note that while garlic has many potential health benefits, it may also have some downsides. Some people may experience bad breath or allergic reactions to garlic. Additionally, garlic may affect blood clotting, so individuals with bleeding disorders or those taking blood-thinning medications should consult with a healthcare professional before significantly increasing their garlic intake.
In conclusion, garlic has been recognized for its health benefits for centuries, and modern science has confirmed many of these claims. However, more research is needed to fully understand the mechanisms and potential risks associated with garlic consumption. It's always a good idea to consult with a healthcare provider for personalized advice and recommendations.
I hope this information is helpful! Let me know if there's anything else I can assist you with.
