12 Health Benefits of Garlic (Lahsun): Nutrition, Uses, and Science-Backed Advantages

Garlic—also known as Lahsun in many cultures—is one of the most widely used culinary ingredients in the world and a powerful natural remedy recognized for centuries in traditional medicine. Rich in bioactive sulfur compounds, vitamins, and minerals, garlic supports immunity, heart health, brain function, digestion, and metabolic balance.

12 Health Benefits of Garlic (Lahsun): Nutrition, Uses, and Science-Backed Advantages

In this article, we explore the nutritional value of garlic, its 12 proven health benefits, and answer common questions about how to consume it safely and effectively.

Nutritional Value of Garlic

Garlic is a highly nutrient-dense bulb. Per 100 grams, garlic provides approximately:

• Energy: 149 kcal

• Carbohydrates: 33 g

• Protein: 6.4 g

• Fat: 0.5 g

Garlic is also rich in essential micronutrients, including:

• Vitamin C

• Vitamin B6

• Manganese

• Selenium

Its high sulfur content—especially compounds such as allicin—is responsible for many of its therapeutic effects.

12 Health Benefits of Garlic (Lahsun)

1. Strengthens the Immune System

Garlic stimulates the production of white blood cells, helping the body fight infections. Regular consumption may reduce the frequency and severity of colds and flu.

2. Supports Heart Health

Garlic helps:

• Lower blood pressure

• Reduce LDL (bad cholesterol)

• Prevent blood clot formation

These effects contribute to a reduced risk of heart disease and stroke.

3. Improves Brain Function

Garlic’s antioxidants protect brain cells from oxidative stress and inflammation, potentially lowering the risk of Alzheimer’s disease and dementia.

4. Fights Infections

Garlic has strong antibacterial, antiviral, and antifungal properties. It has traditionally been used to treat respiratory infections, skin conditions, and foodborne illnesses.

5. Reduces Cancer Risk

Studies suggest that garlic consumption may reduce the risk of colorectal, stomach, and prostate cancers, thanks to its organosulfur compounds that inhibit cancer cell growth.

6. Aids Digestion

Garlic stimulates digestive enzymes, improves gut health, and helps relieve bloating and indigestion when consumed in moderation.

7. Promotes Bone Health

Garlic contains manganese and vitamin B6, nutrients essential for bone formation and maintenance, potentially helping prevent osteoporosis and arthritis.

8. Supports Weight Loss

Garlic may boost metabolism, suppress appetite, and promote fat burning, making it a helpful addition to weight-management diets.

9. Regulates Blood Sugar Levels

Garlic helps lower fasting blood glucose and improves insulin sensitivity, making it beneficial for people with diabetes or prediabetes.

10. Improves Skin Health

Garlic’s antioxidants protect the skin from free-radical damage. Its antibacterial properties may also help manage acne and skin infections.

11. Relieves Cold and Flu Symptoms

Garlic’s antiviral and antibacterial actions may shorten the duration and severity of cold and flu symptoms.

12. Enhances Sexual Health

Garlic improves blood circulation, which may support erectile function and overall sexual performance, especially in men.

Conclusion

Garlic is truly one of nature’s most powerful functional foods. From boosting immunity and protecting the heart to improving digestion, brain health, and metabolic balance, its benefits are extensive and scientifically supported.

Incorporating garlic regularly—raw or lightly cooked—can significantly contribute to overall health and well-being. However, moderation is key, especially for individuals with digestive sensitivity or those taking anticoagulant medications.

Frequently Asked Questions (FAQs)

1. What happens if I eat garlic every day?

Daily garlic consumption may strengthen immunity, support heart and brain health, regulate blood sugar, aid digestion, and improve skin health.

2. Is it better to eat garlic raw?

Yes. Raw garlic preserves allicin, the compound responsible for most of its medicinal effects. Cooking slightly reduces these benefits but still retains nutritional value.

3. Who should avoid raw garlic?

People with:

• Acid reflux or sensitive stomachs

• Bleeding disorders

• Those taking blood thinners

should consult a healthcare professional before consuming raw garlic.

4. What is the healthiest way to eat garlic?

Crushing or chopping garlic activates its bioactive compounds. Add it raw to salads, sauces, or dips, or lightly sauté it to preserve benefits.

5. When is the best time to eat garlic?

There is no fixed time, but some people prefer consuming garlic on an empty stomach in the morning for better nutrient absorption.

Trusted Medical & Scientific Sources

• National Center for Complementary and Integrative Health (NCCIH)
  https://www.nccih.nih.gov

• Harvard T.H. Chan School of Public Health – Garlic
  https://www.hsph.harvard.edu

• World Health Organization (WHO) – Traditional Medicine
  https://www.who.int

• PubMed – Garlic and Cardiovascular, Immune, and Metabolic Health
  https://pubmed.ncbi.nlm.nih.gov

• Mayo Clinic – Herbal Supplements: Garlic
  https://www.mayoclinic.org