Benefits of Garlic
Current research shows that garlic may have some real health benefits, such as protection against the common cold and the potential to help lower blood pressure and cholesterol levels.
1. Garlic contains compounds with potent medicinal properties
- People widely used garlic for its health and medicinal properties. Garlic is a plant in the onion family grown for its distinctive taste and health benefits. It contains sulfur compounds, which experts believe may have some health benefits.
- 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 present in garlic is allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after you cut or crush it.
- The sulfur compounds from garlic enter your body from the digestive tract. They then travel all over your body, exerting strong biological effects.
2. Garlic is highly nutritious but has very few calories
- Garlic is incredibly nutritious. A single clove (about 3 grams) contains 4.5 calories, 0.2 grams of protein, and 1 gram of carbohydrates.
- Garlic is low in calories and rich in vitamin C, vitamin B6, fibre, selenium and manganese. It also contains trace amounts of various other important nutrients.
3. Garlic can help protect against illness, including the common cold
- 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 from school or work.
- Other research suggests that the compounds in garlic may have antiviral properties. In addition to boosting your immune system, it may help prevent viruses from entering host cells or from replicating within your cells. Garlic and garlic supplements may help prevent and reduce the severity of illnesses like the flu and common cold.
4. The active compounds in garlic can reduce blood pressure
- According to the World Health Organization, cardiovascular diseases like heart attack and stroke are responsible for more deaths than almost any other condition. High blood pressure, or hypertension, is one of the most important factors that may lead to these diseases.
- Past research notes that allicin in garlic may limit the production of the hormone that increases blood pressure. It may also relax your blood vessels, allowing blood to flow more easily. Garlic supplements appear to improve blood pressure for those with known high blood pressure.
5. Garlic improves cholesterol levels, which may lower the risk of heart disease
- Garlic can lower total and LDL (bad) cholesterol. The authors recommend that people with high cholesterol eat more garlic.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 affect HDL (good) cholesterol.
6. Garlic contains antioxidants that may help prevent Alzheimer’s disease and dementia
- Oxidative damage from free radicals contributes to the aging process and subsequent cognitive decline. Garlic contains powerful antioxidants that support the body’s protective mechanisms against this damage. These antioxidants can significantly reduce oxidative stress, lowering your risk of related conditions like Alzheimer’s disease, the most common form of dementia.
- While animal studies suggest that the allicin present in garlic helps protect against cognitive decline, human research is still needed to fully understand its potential. Nevertheless, early studies show that garlic supplements may directly benefit individuals already living with Alzheimer’s disease by slowing progression and protecting brain cells.
7. Garlic may help you live longer
- The potential effects of garlic on human longevity are nearly impossible to prove definitively. However, given its beneficial impact on major risk factors like high blood pressure, it stands to reason that garlic could help extend your lifespan.
- Garlic also helps defend against infectious diseases, which are common causes of death in older adults or individuals with weakened immune systems. By combatting both chronic diseases and common infections, garlic serves as a valuable tool for overall longevity.
8. Garlic supplements may improve athletic performance
- Garlic was one of the earliest known “performance-enhancing” substances. Ancient civilizations traditionally used garlic to reduce fatigue and improve the work capacity of laborers and athletes.
- Modern animal studies support this history, suggesting that garlic significantly improves physical performance. While human data is not yet completely conclusive, garlic remains a promising, natural option for reducing exercise-induced fatigue.
9. Eating garlic may help detoxify heavy metals in the body
- At high doses, the sulfur compounds in garlic protect against organ damage caused by heavy metal toxicity. Specifically, the allicin in garlic helps reduce levels of lead in the blood and vital organs. Studies show that daily garlic consumption can significantly reduce lead toxicity symptoms, sometimes even outperforming clinical drugs.
10. Garlic may improve bone health
- A few recent studies have measured the effects of garlic on bone health, specifically in postmenopausal women. For instance, a clinical trial showed that garlic can reduce the oxidative stress that leads to osteoporosis. Another study found that garlic supplements significantly reduced joint pain in women with knee osteoarthritis who were overweight or obese.
11. Garlic is easy to include in your diet and adds flavor
- While this final point is not a direct health benefit, it is highly practical. Garlic is incredibly easy to include in your current diet. It complements most savory dishes, particularly soups, stews, and sauces. Its strong profile can also add a flavorful punch to otherwise bland recipes.
- Garlic is highly versatile and comes in several forms, from whole cloves and smooth pastes to powders and oils. A simple way to use it is to press a few fresh cloves, mix them with extra virgin olive oil and a pinch of salt, and use it as a nutritious salad dressing.
Garlic Side Effects
- While garlic offers numerous health benefits, it does have a few downsides, such as causing bad breath. Additionally, some individuals may experience allergic reactions to garlic.
- Garlic can also affect your blood's ability to clot. If you have a bleeding disorder or are currently taking blood-thinning medications, consult your doctor before significantly increasing your garlic intake.
Benefits of Roasted Garlic
Roasted garlic is a delicious, nutrient-dense superfood. The roasting process sweetens and softens the cloves, making them easier to digest and gentler on the stomach than raw garlic. Although high heat reduces the amount of allicin—the compound responsible for raw garlic's sharp bite—roasted garlic still retains powerful antioxidants, heart-healthy sulfur compounds, and immune-boosting properties.
Key Health Benefits of roasted garlic
- Gentle Digestion: The heat breaks down fibrous components during roasting, which helps prevent the gas and stomach irritation often caused by consuming large amounts of raw garlic.
- Heart Health: Roasted garlic is rich in sulfur compounds that help regulate LDL ("bad") cholesterol, relax blood vessels, and lower blood pressure.
- Immunity Boost: It contains natural antioxidants that protect cells from free radical damage and help fend off seasonal colds.
- Reduced Inflammation: Regular consumption is associated with lower levels of inflammatory cytokines, which can alleviate joint pain and respiratory issues.
- Gut Health: It acts as a prebiotic, which actively nourishes and supports beneficial gut bacteria.