11 Proven Health Benefits of Garlic
11 Proven Health Benefits of Garlic
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.
Here are 11 health benefits of garlic that are supported by human research.
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.
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.
This comes with 42 calories, 1.8 grams of protein and 9 grams of carbs.
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.
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.
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.
It was traditionally used in ancient cultures to reduce fatigue and enhance the
work capacity of laborers.
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).
Three doses of garlic each day even outperformed the drug D-penicillamine in
reducing symptoms.
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
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.
SUMMARYGarlic is delicious and easy to add to your diet. You can use it in
savory dishes, soups, sauces, dressings and more.