7 Health Benefits of Garlic (and How to Use It

Garlic (Allium sativum) is a bulb widely used in cooking to enhance flavor and aroma. Beyond its culinary value, garlic has been used for centuries as a natural remedy due to its powerful medicinal properties. Modern scientific research confirms that garlic can help support cardiovascular health, fight infections, regulate blood sugar levels, and protect the brain.

7 Health Benefits of Garlic (and How to Use It

Garlic is rich in sulfur compounds, especially allicin, which gives it its characteristic smell and is largely responsible for its health benefits. It also contains essential minerals such as potassium, calcium, magnesium, selenium, and iron, all of which are vital for proper body function.

7 Proven Health Benefits of Garlic

1. Fights Viruses, Fungi, and Bacteria

Garlic contains allicin, a sulfur compound with strong antimicrobial properties. It helps inhibit the growth of bacteria, viruses, and fungi, while also supporting gut health by reducing harmful intestinal bacteria.
Because of these effects, garlic can be used as a natural complement in the treatment of parasitic and infectious diseases.

2. Helps Prevent Colon Cancer

Thanks to sulfur compounds such as allicin, alliin, and ajoene, garlic has a powerful antioxidant effect. These compounds neutralize free radicals, protect cells from damage, and stimulate detoxifying enzymes that help eliminate substances linked to colon cancer development.

3. Protects Cardiovascular Health

Garlic helps reduce levels of LDL (“bad”) cholesterol and triglycerides by preventing their oxidation, which lowers the risk of atherosclerosis and heart disease.

It also:

• Helps regulate blood pressure

• Improves blood circulation

• Reduces excessive platelet aggregation, helping prevent blood clots

These effects make garlic a powerful ally for heart and blood vessel health.

4. Reduces Symptoms of Inflammatory Diseases

Garlic’s sulfur compounds have anti-inflammatory properties, helping reduce chronic inflammation and regulate immune responses.
It may help relieve pain and inflammation associated with certain chronic inflammatory conditions.

5. Helps Prevent Respiratory Diseases

Garlic supports respiratory function thanks to its expectorant and antiseptic properties. It is commonly used to relieve symptoms of:

• Flu and colds

• Cough

• Asthma

• Bronchitis

6. Supports Brain and Neurological Health

Due to its antioxidant and anti-inflammatory effects, along with nutrients such as selenium and choline, garlic helps protect brain cells from oxidative damage.

Regular consumption may help reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and dementia, while supporting memory and cognitive function.

7. Helps Regulate Blood Sugar and Diabetes

Some studies suggest garlic has antidiabetic properties, as it may stimulate insulin secretion by pancreatic beta cells and improve their function.
These effects contribute to better blood sugar control and may help prevent or manage diabetes.

How to Consume Garlic for Maximum Benefits?

To fully benefit from garlic’s properties, it is recommended to consume 1 fresh garlic clove per day.

Tip:
Crush or chop the garlic and let it rest for 10 minutes before using it. This process increases the formation of allicin, the compound responsible for most of garlic’s health benefits.

Garlic can be added to:

• Meats and fish

• Salads

• Sauces

• Pasta dishes

Garlic tea may also help reduce cholesterol levels and support heart health.

Nutritional Value of Garlic (per 100 g)

How to Choose and Store Garlic?

• Choose garlic bulbs that are round, firm, and free of spots

• Avoid cloves that are soft, shriveled, or loose

• Store garlic in a cool, dry, and well-ventilated place to prevent mold

Side Effects and Contraindications

Excessive garlic consumption may cause:

• Digestive discomfort

• Gas and bloating

• Nausea or diarrhea

• Headaches or dizziness

Raw garlic should be avoided or used with caution in:

• Newborns

• People after surgery

• Individuals with low blood pressure

• People with bleeding disorders

Garlic should also be consumed carefully during pregnancy and breastfeeding, especially in large amounts, as it may affect menstrual cycles and breast milk production.

Garlic Recipes

1. Garlic Tea

• 1 garlic clove

• 100–200 ml water

Add crushed garlic to boiling water, steep for 5–10 minutes, strain, and let cool. Ginger, lemon, or honey may be added for taste.

2. Garlic Water

Crush 1 garlic clove and soak it in 100 ml of water overnight (at least 8 hours).
Drink on an empty stomach for best results.

3. Garlic Cream for Meat

Ingredients

• 1 cup milk

• 3 garlic cloves

• Salt, parsley, oregano

• Olive oil

Blend all ingredients and slowly add olive oil until smooth. Ideal for grilled meats or garlic bread.

Conclusion

Garlic is far more than a flavor enhancer—it is a powerful functional food backed by scientific evidence. When consumed correctly and in moderation, garlic can support heart health, strengthen immunity, protect the brain, reduce inflammation, and help regulate blood sugar.

Incorporating garlic into a balanced diet is a simple and natural way to improve overall health, but it should never replace medical treatment without professional guidance.

Trusted Medical & Scientific Sources

• National Center for Biotechnology Information (NCBI) – Garlic and cardiovascular disease
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/

• World Health Organization (WHO) – Medicinal plants: Garlic
  https://apps.who.int/medicinedocs/en/d/Js2200e/

• Harvard T.H. Chan School of Public Health – Garlic
  https://www.hsph.harvard.edu/nutritionsource/food-features/garlic/

• Journal of Nutrition – Garlic and immune function
  https://academic.oup.com/jn/article/141/7/1259/4630566