11 Proven Health Benefits of Garlic

11 Proven Health Benefits
of Garlic
"Let food be thy medicine, and medicine be thy food."
Those are famous words from the ancient Greek physician Hippocrates, often
called the father of Western medicine.
He actually used to prescribe garlic to treat a variety of medical conditions.
Modern science has recently confirmed many of these beneficial health

effects.
Here are 11 health benefits of garlic that are supported by human research.
1. Garlic Contains Compounds

With Potent Medicinal Properties
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Garlic is a plant in the Allium (onion) family.
It is closely related to onions, shallots and leeks. Each segment of a garlic

bulb is called a clove. There are about 10–20 cloves in a single bulb, give or
take.
Garlic grows in many parts of the world and is a popular ingredient in cooking
due to its strong smell and delicious taste.
However, throughout ancient history, the main use of garlic was for its health
and medicinal properties (1Trusted Source).
Its use was well documented by many major civilizations, including the
Egyptians, Babylonians, Greeks, Romans and Chinese.
Scientists now know that most of its health benefits are caused by sulfur
compounds formed when a garlic clove is chopped, crushed or chewed.
Perhaps the most famous of those is known as allicin. However, allicin is an

unstable compound that is only briefly present in fresh garlic after it’s been cut
or crushed.
Other compounds that may play a role in garlic’s health benefits include diallyl
disulfide and s-allyl cysteine.
The sulfur compounds from garlic enter the body from the digestive tract and
travel all over the body, where it exerts its potent biological effects.
SUMMARYGarlic is a plant in the onion family that’s grown for its distinctive
taste and health benefits. It contains sulfur compounds, which are believed to
bring some of the health benefits.
2. Garlic Is Highly Nutritious But

Has Very Few Calories
Calorie for calorie, garlic is incredibly nutritious.
A 1-ounce (28-gram) serving of garlic contains (5):
 Manganese: 23% of the RDA

 Vitamin B6: 17% of the RDA
 Vitamin C: 15% of the RDA
 Selenium: 6% of the RDA
 Fiber: 0.6 grams
 Decent amounts of calcium, copper, potassium, phosphorus, iron and
vitamin B1
Garlic also contains trace amounts of various other nutrients. In fact, it

contains a little bit of almost everything you need.
This comes with 42 calories, 1.8 grams of protein and 9 grams of carbs.
SUMMARYGarlic is low in calories and rich in vitamin C, vitamin B6 and

manganese. It also contains trace amounts of various other nutrients.
3. Garlic Can Combat Sickness,

Including the Common Cold
Garlic supplements are known to boost the function of the immune system.
One large, 12-week study found that a daily garlic supplement reduced the
number of colds by 63% compared to a placebo
The average length of cold symptoms was also reduced by 70%, from 5 days
in the placebo group to just 1.5 days in the garlic group.
Another study found that a high dose of aged garlic extract (2.56 grams per
day) reduced the number of days sick with cold or flu by 61% (7Trusted
Source).
However, one review concluded that the evidence is insufficient and more
research is needed.
Despite the lack of strong evidence, adding garlic to your diet may be worth
trying if you often get colds.
SUMMARYGarlic supplements help prevent and reduce the severity of

common illnesses like the flu and common cold.
4. The Active Compounds in

Garlic Can Reduce Blood
Pressure
Cardiovascular diseases like heart attacks and strokes are the world's biggest
killers.
High blood pressure, or hypertension, is one of the most important drivers of

these diseases.
Human studies have found garlic supplements to have a significant impact on

reducing blood pressure in people with high blood pressure.
In one study, 600–1,500 mg of aged garlic extract was just as effective as the
drug Atenolol at reducing blood pressure over a 24-week period
Supplement doses must be fairly high to have the desired effects. The amount
needed is equivalent to about four cloves of garlic per day.
SUMMARYHigh doses of garlic appear to improve blood pressure for those

with known high blood pressure (hypertension). In some instances,
supplements may be as effective as regular medications.
5. Garlic Improves Cholesterol

Levels, Which May Lower the Risk
of Heart Disease
Garlic can lower total and LDL cholesterol.
For those with high cholesterol, garlic supplements appear to reduce total
and/or LDL cholesterol by about 10–15%.
Looking at LDL (the "bad") and HDL (the "good") cholesterol specifically, garlic
appears to lower LDL but has no reliable effect on HDL (9Trusted
Source, 10Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted
Source).
High triglyceride levels are another known risk factor for heart disease, but
garlic seems to have no significant effects on triglyceride levels.
SUMMARYGarlic supplements seem to reduce total and LDL cholesterol,

particularly in those who have high cholesterol. HDL cholesterol and
triglycerides do not seem to be affected.
6. Garlic Contains Antioxidants
That May Help Prevent
Alzheimer's Disease and
Dementia
Oxidative damage from free radicals contributes to the aging process.
Garlic contains antioxidants that support the body's protective mechanisms

against oxidative damage.
High doses of garlic supplements have been shown to increase antioxidant

enzymes in humans, as well as significantly reduce oxidative stress in those
with high blood pressure
The combined effects on reducing cholesterol and blood pressure, as well as

the antioxidant properties, may reduce the risk of common brain diseases like
Alzheimer's disease and dementia
SUMMARYGarlic contains antioxidants that protect against cell damage and

aging. It may reduce the risk of Alzheimer's disease and dementia.
7. Garlic May Help You Live

Longer
The potential effects of garlic on longevity are basically impossible to prove in
humans.
But given the beneficial effects on important risk factors like blood pressure, it
makes sense that garlic could. The fact that it can fight infectious disease is
also an important factor, because these are common causes of death,
especially in the elderly or people with dysfunctional immune systems.
SUMMARYGarlic has known beneficial effects on common causes of chronic

disease, so it makes sense that it could also help you live longer.
8. Athletic Performance Might Be

Improved With Garlic
Supplements
Garlic was one of the earliest "performance enhancing" substances.
It was traditionally used in ancient cultures to reduce fatigue and enhance the
work capacity of laborers.
Most notably, it was given to Olympic athletes in ancient Greece Rodent

studies have shown that garlic helps with exercise performance, but very few
human studies have been done.
People with heart disease who took garlic oil for 6 weeks had a 12% reduction
in peak heart rate and better exercise capacity (23Trusted Source).
However, a study on nine competitive cyclists found no performance benefits

(24Trusted Source).
Other studies suggest that exercise-induced fatigue may be reduced with

garlic
SUMMARYGarlic may improve physical performance in lab animals and
people with heart disease. Benefits in healthy people are not yet conclusive.
9. Eating Garlic May Help Detoxify

Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect
against organ damage from heavy metal toxicity.
A four-week study in employees of a car battery plant (excessive exposure to

lead) found that garlic reduced lead levels in the blood by 19%. It also
reduced many clinical signs of toxicity, including headaches and blood
pressure
Three doses of garlic each day even outperformed the drug D-penicillamine in
reducing symptoms.
SUMMARYGarlic was shown to significantly reduce lead toxicity and related

symptoms in one study.
10. Garlic May Improve Bone

Health
No human studies have measured the effects of garlic on bone loss.
However, rodent studies have shown that it can minimize bone loss by
increasing estrogen in females (26Trusted Source, 27Trusted
Source, 28Trusted Source, 29Trusted Source).
One study in menopausal women found that a daily dose of dry garlic extract
(equal to 2 grams of raw garlic) significantly decreased a marker of estrogen
deficiency (30Trusted Source).
This suggests that this supplement may have beneficial effects on bone health
in women.
Foods like garlic and onions may also have beneficial effects on osteoarthritis
SUMMARYGarlic appears to have some benefits for bone health by

increasing estrogen levels in females, but more human studies are needed.
11. Garlic Is Easy to Include in

Your Diet and Tastes Absolutely
Delicious
The last one is not a health benefit, but is still important.
Garlic is very easy (and delicious) to include in your current diet.
It complements most savory dishes, particularly soups and sauces. The

strong taste of garlic can also add a punch to otherwise bland recipes.
Garlic comes in several forms, from whole cloves and smooth pastes to
powders and supplements like garlic extract and garlic oil.
However, keep in mind that there are some downsides to garlic, such as bad
breath. There are also some people who are allergic to it.
If you have a bleeding disorder or are taking blood-thinning medications, talk
to your doctor before increasing your garlic intake.
A common way to use garlic is to press a few cloves of fresh garlic with a
garlic press, then mix it with extra virgin olive oil and a bit of salt.
This a healthy and super satisfying dressing.
SUMMARYGarlic is delicious and easy to add to your diet. You can use it in
savory dishes, soups, sauces, dressings and more.
Acknowledgement: Written by Joe Leech, MS on June 28, 2018

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11 Proven Health Benefits

He actually used to prescribe garlic to treat a variety of medical conditions.

Modern science has recently confirmed many of these beneficial health

1. Garlic Contains Compounds

Garlic is a plant in the Allium (onion) family.

It is closely related to onions, shallots and leeks. Each segment of a garlic

Perhaps the most famous of those is known as allicin. However, allicin is an

2. Garlic Is Highly Nutritious But

 Manganese: 23% of the RDA

Garlic also contains trace amounts of various other nutrients. In fact, it

SUMMARYGarlic is low in calories and rich in vitamin C, vitamin B6 and

3. Garlic Can Combat Sickness,

SUMMARYGarlic supplements help prevent and reduce the severity of

4. The Active Compounds in

High blood pressure, or hypertension, is one of the most important drivers of

Human studies have found garlic supplements to have a significant impact on

SUMMARYHigh doses of garlic appear to improve blood pressure for those

5. Garlic Improves Cholesterol

SUMMARYGarlic supplements seem to reduce total and LDL cholesterol,

Garlic contains antioxidants that support the body's protective mechanisms

High doses of garlic supplements have been shown to increase antioxidant

The combined effects on reducing cholesterol and blood pressure, as well as

SUMMARYGarlic contains antioxidants that protect against cell damage and

7. Garlic May Help You Live

SUMMARYGarlic has known beneficial effects on common causes of chronic

8. Athletic Performance Might Be

Most notably, it was given to Olympic athletes in ancient Greece Rodent

However, a study on nine competitive cyclists found no performance benefits

Other studies suggest that exercise-induced fatigue may be reduced with

9. Eating Garlic May Help Detoxify

A four-week study in employees of a car battery plant (excessive exposure to

SUMMARYGarlic was shown to significantly reduce lead toxicity and related

10. Garlic May Improve Bone

SUMMARYGarlic appears to have some benefits for bone health by

11. Garlic Is Easy to Include in

Garlic is very easy (and delicious) to include in your current diet.

It complements most savory dishes, particularly soups and sauces. The

This a healthy and super satisfying dressing.

Acknowledgement: Written by Joe Leech, MS on June 28, 2018

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