Benefits of Garlic: Discover the 8 Incredible Health

Garlic has long been used for its medicinal properties. Explore the incredible health benefits of garlic and start adding this superfood to your daily routine.

Garlic has been used for its medicinal properties for centuries, dating back to ancient civilizations. Its potent anti-inflammatory and antibacterial properties have long been celebrated in traditional medicine practices.

What is garlic?


Garlic is a member of the onion genus Allium. It is closely related to onions, shallots, and leeks. Garlic is extensively used in cooking due to its distinct flavor and potential health advantages.

It is widely used as a seasoning or condiment in a variety of meals around the world, imparting a pungent, savory flavor. Garlic contains sulfur compounds, which are responsible for its distinctive odor and flavor. It is also thought to have a variety of health benefits, including antioxidant qualities and cardiovascular support.

Benefits of garlic

1. Helps the Immune System

Your white blood cell count can be lowered by chronic inflammation, which might compromise your immunity. A 2021 review published in the Journal of Clinical and Translational Research reported that studies examining the effects of garlic extract have discovered that it helps restore white blood cell levels and reduce systemic inflammation. Allicin, a sulfur-containing substance included in foods high in allium, such as garlic, onions, and chives, is primarily responsible for this.

Additionally, a review published in Trends in Food Science & Technology in 2020 discovered that garlic may have antiviral action because of its organosulfur components. Garlic may help stop viruses from invading and multiplying within human cells, according to study.

2. It’s Possible to Reduce Cholesterol

According to the Centers for Disease Control and Prevention, high cholesterol raises your risk of heart disease and stroke, so controlling your levels is crucial. According to a 2020 review published in Antioxidants, garlic may also lower cholesterol, especially in people with diabetes or high cholesterol.

These results are constrained, nevertheless, as the majority of the reviews in this analysis discovered that supplements or aged garlic extract provided more health benefits than cooked garlic.

3. Your Blood Pressure May Be Lower.

In addition to its ability to lower cholesterol, garlic’s effects on immunological function may help lower blood pressure (see the review in Antioxidants referenced earlier). According to a review study, those with metabolic syndrome-a collection of medical problems that raise your risk of diabetes, heart disease, and stroke-may benefit from garlic by lowering their systolic and diastolic blood pressure.

Participants in the study saw these advantages after consuming 100 mg/kg of raw, crushed garlic twice a day for four weeks. That is slightly more than two cloves for a 150-pound person.

4. Perhaps Your Blood Sugar Levels Are Higher

Additionally, garlic may help control blood sugar, especially in diabetics. Garlic was found to be more beneficial than a placebo in lowering fasting blood glucose and hemoglobin A1C levels in diabetics, according to a 2019 meta-analysis published in Primary Care Diabetes. A1C decreased by almost 0.6 mg/dL and fasting blood glucose levels by nearly 11 mg/dL—both substantial reductions.

5. You Might Be in Better Gut Health

Prebiotics are just as important as probiotics when it comes to supporting gut health. You may have heard of probiotics. Garlic is a good source of prebiotics, which nourish the friendly bacteria in your stomach.

Participants in a 2020 review and meta-analysis in Experimental and Therapeutic Medicine had more diversified and healthy gut microbiomes after three months of supplementing with Kyolic aged garlic extract. (Remember that the participants in these studies took supplements containing garlic; so, if you include garlic in your meals, your findings may vary.)

6. Additional Possible Advantages

Antioxidants can also be found in garlic. A 2020 study published in Experimental and Therapeutic Medicine suggests that the antioxidants in aged garlic extract may reduce neuroinflammation to maintain healthy brain function with age.

Furthermore, a 2019 study published in Nutrients discovered that among senior Chinese individuals, those who ate more garlic lived longer than those who ate it less frequently. We can’t say for sure that eating garlic makes you live longer because this study was observational, but there might be a link.

7. Garlic Aids in Body Detoxification

The process of detoxification, which involves removing substances from the body that don’t belong there, is crucial to long-term health and well-being.

We come into contact with a vast array of chemicals and substances daily. Numerous of these substances are unhealthy and may be harmful to the body. Among these substances and mixtures are the following:

  • Chemicals and pesticides utilized in agriculture
  • nuclear plant radiation, etc.
  • Chemical-containing personal hygiene items
  • Cleaners for the home
  • Additional home goods

8. Garlic Has a Powerful, Low-Calorie Health Effect

Garlic is a delicious method to increase nutritional value without cutting back on daily calories. Garlic cloves are nutrient-dense foods that are rich in fiber, selenium, and vitamin B6.

These ingredients not only improve the flavor of your food but also have the potential to lower cholesterol and blood pressure. Accepting garlic’s health advantages will allow you to enjoy delicious, low-calorie food with every bite.

Garlic nutrition profile

Garlic nutrition profile
NutrientAmount (per 100g)
Protein6.36 grams
Carbohydrates33.06 grams
Dietary Fiber2.1 grams
Total Fat0.5 grams
Saturated Fat0.09 grams
Monounsaturated Fat0.02 grams
Polyunsaturated Fat0.25 grams
Cholesterol0 mg
Sodium17 mg
Potassium401 mg
Calcium181 mg
Iron1.7 mg
Magnesium25 mg
Phosphorus153 mg
Zinc1.16 mg
Vitamin C31.2 mg
Vitamin B61.235 mg
Folate3 µg
Vitamin K1.2 µg

Please be aware that these figures are approximations and may change depending on the type of garlic grown and other factors.

Risks of Eating Garlic

Risks of Eating Garlic

When taken in moderation, garlic poses no significant health hazards and is safe for most individuals to eat, including women who are expecting or nursing.

Nevertheless, not everyone should take supplements containing concentrated garlic. Those who are at risk of bleeding, such as those taking blood thinners or having blood coagulation issues, should avoid taking large dosages of garlic.

Ingesting large amounts of garlic can also result in body odor, foul breath, and gastrointestinal problems. Those who are allergic to plants in the lily family, which includes tulips, leeks, and chives, should also avoid garlic.

When applying raw garlic topically, exercise caution since it might cause skin burning and other problems like inflammation.

Finally, even though garlic and garlic supplements have been used by nursing and pregnant women successfully, you should consult your healthcare professional before taking significant doses of raw or cooked garlic or supplementing with garlic if you are pregnant or nursing.


A common vegetable in many cuisines around the world is garlic. It enhances taste and offers nutrition at the same time. The majority of research has shown that supplements containing concentrated forms of garlic, such as aged garlic extract, are beneficial to health. Having said that, increasing your intake of garlic doesn’t usually harm you and might have health advantages.

The exception applies to people suffering from digestive disorders such as GERD or IBS, as garlic can exacerbate acid reflux, gas, and bloating.

Furthermore, you should exercise caution while consuming large amounts of garlic if you are on any drugs for blood clots, diabetes, high blood pressure, or cholesterol. because garlic lowers cholesterol, acts as an antidiabetic, and lowers hypertension. Consult your physician beforehand.


What is the 10-minute garlic rule?

Generally speaking, the 10-minute garlic rule relates to the amount of time you should leave the garlic stand before cooking it after crushing or chopping it. This could preserve a portion of the allicin, which is an advantageous but erratic substance found in garlic that breaks down when it is heated.

What is the best time to eat garlic?

Garlic is typically consumed as part of a meal, but some people think that consuming it on an empty stomach may enhance its health advantages. To determine whether consuming garlic on an empty stomach offers any additional advantages, more research is necessary.

What is the healthiest way to eat garlic?

Due to the heat sensitivity of some of the beneficial chemicals in garlic, eating it raw may have additional health benefits.

What happens if I eat garlic every day?

When used in food preparation, garlic is probably safe for most individuals to eat in reasonable amounts. On the other hand, consuming a lot more garlic may have adverse effects for certain individuals, such as those with GERD and those on blood thinners.

Does garlic burn belly fat?

It’s untrue to say that the anti-inflammatory qualities of garlic “burn belly fat.” There is no proof that eating garlic would cause long-term, consistent weight loss.

What is the healthiest way to eat garlic?

Since the allicin concentration will be at its highest when eating garlic as near to raw as possible, this is the best way to consume garlic. The amount of allicin in garlic decreases with processing and cooking time.


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