Garlic: The Delicious Path to Better Health

Garlic is possibly the best vegetable, even if people often think of it as an herb. Aside from possessing an incredible flavor when cooked, this bulbous vegetable is a wellspring of potential health benefits. Garlic is the kind of seasoning that you can feel good about putting on your salads (or garlic bread, because let’s be honest, that stuff is amazing). So, what makes garlic so great? Keep reading to discover the secret benefits of garlic!

Nutrient Profile of Garlic

Before we get into the chemical compounds that make garlic so powerful, let’s start off on more familiar ground. Garlic contains many of the micronutrients that you often hear about or see in the nutrition facts section on the foods you eat. For example, garlic contains B vitamins, vitamin C, vitamin A, and vitamin K. It’s also a source of magnesium, iron, calcium, sodium, and other trace minerals. (1)

A Tiny Vegetable With Big Power

Let’s talk about the science behind garlic. Don’t worry, we’ll keep it simple. The magic (not literally!) of garlic lies in its compounds—specifically, one called allicin. Allicin is a sulfur-containing compound that gets released when garlic is crushed, chopped, or chewed. It’s responsible for that familiar pungent aroma we all love.

But what’s cool about allicin is that it doesn’t just smell good. Studies suggest that allicin may help protect your body by acting as an antioxidant and anti-inflammatory agent (2). It’s like a mini bodyguard that works inside your body to protect your cells. It’s also been linked to supporting heart health and helping to lower blood pressure. Isn’t that cool?  

What Aspects Of Health Are Affected By Garlic?

It’s important to remember that the studies below were performed with various forms of garlic at different concentrations and strengths. This post aims to educate about the potential benefits of garlic and should not be taken as medical advice.

1. Blood Health – Garlic has been observed to have blood pressure lowering effects as well as positive benefits on arterial stiffness (3). In fact, garlic is often an ingredient in supplements for hypertension and is sometimes sold as a single ingredient supplement. Additionally, evidence seems to suggest that garlic has a positive effect on blood sugar and the lipid profile of blood (4).
2. Gut Health Studies have found that garlic can be beneficial for gut health in terms of reducing inflammation and supporting the microbiome (5). It contains a type of fiber called inulin which acts as a prebiotic, meaning that it feeds the good bacteria in your gut. This means that garlic is a food that your bacteria loves too! 

It also provides antimicrobial effects that can help to reduce or eliminate harmful bacteria. For this reason, its extract may be beneficial for managing small intestinal bacterial overgrowth (SIBO). 

3. Immune System – Garlic is rich in antioxidants and may improve immune cell function (6). There is also evidence that it may help to prevent or mitigate the intensity of colds, though more data is needed. It may even help the body to detox from heavy metals such as lead (7).
4. Joints – Studies have shown that garlic can reduce uric acid levels in the body which can be beneficial for individuals with gout, a type of arthritis characterized by uric acid deposits in the joints (8).

How Much Garlic Should You Eat?

You’re probably thinking, “Okay, garlic is amazing, but how much should I eat?” Great question. The short answer is: it depends. You don’t need to eat an entire bulb of garlic every day to reap its benefits. Generally, 1-2 cloves a day is enough to potentially support your health (if you can resist the urge to eat the whole bulb).

If raw garlic isn’t your thing—let’s face it, not everyone can handle that level of intensity—you can always cook it, roast it, or add it to your favorite dishes. Just be aware that cooking garlic can reduce some of its beneficial compounds, so if you want the full health benefits, consider adding some raw garlic to your meals or using garlic supplements if that’s easier.

Does Garlic Have Side Effects?

While garlic is generally safe and beneficial, it can come with a few minor side effects. The most common is garlic breath, thanks to the sulfur compounds that make garlic so healthy. These compounds can also cause body odor.

For some, consuming too much garlic—especially raw—can lead to digestive discomfort like heartburn or gas. Additionally, because garlic can thin the blood, it’s wise to be cautious if you’re on blood-thinning medications or preparing for surgery. Lastly, though rare, garlic allergies can occur, so if you experience any unusual reactions, it’s best to consult a doctor.

Conclusion

Whether you’re looking to support your heart, boost your immune system, or just enjoy some seriously delicious meals, garlic has got your back. It’s easy to add to your diet, and the potential health benefits are just an added bonus to the incredible flavor. So go ahead, embrace the garlic, and let this humble bulb work its wonders. And if anyone complains about the smell, just tell them it’s the scent of health—and maybe share a clove or two!