12 Powerful Health Benefits of Eating Garlic

A clove of garlic is a true nutritional all-rounder. From enhancing recipes to potentially supporting overall well-being, garlic offers more than just a distinctive taste. As traditional wisdom suggests, "Food can be your medicine," and garlic might just be a testament to this age-old adage.

Get to know your buddy- garlic

Garlic has been a health hero for its medical benefits for thousands of years, and science is revealing how powerful it is. Garlic is a favourite for many and belongs to the Allium family, which includes leeks, shallots, and onions. Moreover, if you are a garlic lover, you are in luck, as the benefits of garlic are truly inspiring. Its global popularity is reflected in production figures as well. In 2020, over 28 million tonnes of garlic were produced worldwide, with an estimated value of up to US $17,000 million, highlighting just how integral it has become both in culinary traditions and the global market.

Allicin, a sulphur-containing compound found in allium foods, is responsible for the health benefits of garlic. When you chop or crush the garlic, allicin is released, bestowing its signature flavour and aroma. Think of that delicious Aglio e Olio spaghetti with garlic bread. However, allicin is heat-sensitive, and if you are after the full health treasure, raw garlic is the way to go.

12 benefits of garlic in your diet

The following are some of the major benefits of garlic for overall health.

1. Improves your immunity
Garlic is rich in antioxidants, which may help reduce inflammation and strengthen the immune system. If you are having a bad day with a cold and the flu, all you need is some garlic, since it has antiviral activity as well. For sure, it might be in your mom's wellness dictionary.

2. Protects you from chronic stress
An extra ounce of garlic in your soup may boost white blood cells and reduce chronic inflammation, protecting your body from prolonged cell damage.

3. Improves your heart health
Garlic can improve your heart health by reducing cholesterol and blood pressure, indirectly lowering your chances of stroke and other metabolic syndromes.

4. Better control of blood sugar levels
If you have diabetes, consuming garlic in moderation may help you better control your blood sugar levels and lower your fasting blood sugar.

5. Better gut health
When it comes to maintaining gut health, prebiotics are equally as significant as probiotics. While you may have heard of probiotics, garlic is a great source of prebiotics, which nourish the friendly bacteria in your stomach. It’s a natural, homely remedy for gastric issues.

6. Safeguards your brain health
The antioxidants in garlic may help keep your mind sharp as you age, lowering your chances of developing Alzheimer's disease and other dementias, or it may halt the illness's progression.

7. Elevate your vital nutrients
Most of us use minimal amounts of garlic; thus, our intake of nutrients is likewise minimal. Eating garlic regularly can ramp up your intake of these vital vitamins and minerals like vitamin C, B6, selenium, manganese, and more.

8. Supports respiratory health
Garlic’s antiviral and antibacterial properties may help protect against respiratory infections and ease symptoms of colds, coughs, and congestion.

9. May aid weight management
Some studies suggest that garlic can help boost metabolism and regulate fat storage, supporting healthy weight management when combined with a balanced diet.

10. Promotes healthy skin
Thanks to its antimicrobial and antioxidant properties, garlic may help reduce acne, fight skin infections, and maintain a clear, glowing complexion.

11. Fights fatigue
Garlic may help enhance energy levels by improving oxygen utilisation and reducing oxidative stress, keeping the body more active and alert.

12. Supports bone health
Garlic contains compounds that may help improve calcium absorption and support bone strength, particularly beneficial for postmenopausal women.

Easy ways to include garlic in your suppers

The following are some of the tasty and easy ways to incorporate garlic into your meals.

• Incorporate garlic into savoury foods, soups, sauces, and dressings, as it complements well with most vegetables and proteins.
• Add three cloves of garlic to a recipe that calls for only one.
• Use garlic powder to season your food. Rice recipes, like fried rice, get a burst of flavour from the distinctive taste that garlic adds.
• Garlic enhances almost any pasta meal, whether it's served with garlic-infused oil, a creamy sauce, or a red sauce.
• Enjoy pickled garlic as a tangy snack or as a topping for sandwiches and salads

Garlic side effects and know who should avoid

While garlic offers numerous health benefits, it may cause side effects in some people. Consuming it in large amounts can lead to heartburn, stomach upset, or bad breath. It may also trigger allergic reactions in sensitive individuals or interact with certain medications. Pregnant and breastfeeding women should consult a doctor before consuming garlic as part of their diet.

The bottom line

Garlic is a global kitchen staple, not just offering a ton of taste but also nutrition to your meals. Adding extra garlic to your diet usually won't harm you and might even have health benefits, such as improved blood sugar, cholesterol, and blood pressure, and overall improved well-being.

Frequently Asked Questions

1. Should garlic (Lahsun) be applied to the skin?

Skin products with garlic, such as oils and lotions, can be beneficial thanks to their antibacterial and anti-inflammatory properties. However, garlic can irritate the skin, so always perform a patch test. Mixing garlic with milk may trigger skin issues, so it’s best to avoid this combination.

2. Who should avoid having garlic?

Garlic may not suit everyone's digestive tract. Those with irritable bowel syndrome (IBS) might experience aggravated gastrointestinal symptoms such as gas and bloating due to its high fructan content. Additionally, if you’re on medications for blood clots, diabetes, high blood pressure, or cholesterol, be cautious with large amounts of garlic. Always consult your physician beforehand.

3. Is garlic good for cholesterol?

Yes, one of the benefits of garlic includes reducing the cholesterol level. However, it should not replace prescribed medications or other treatments for managing cholesterol.

4. Is garlic good for acidity?

People with digestive disorders such as gastro-oesophageal reflux disease (GERD) or irritable bowel syndrome (IBS) may find that garlic exacerbates acid reflux, gas, and bloating. Consult your healthcare provider for tailored guidance.

5. Is garlic good for the liver?

Yes, garlic reduces inflammation and functions as an antioxidant, which may shield the liver from harm.

6. Can you eat too much garlic?

Consuming too much garlic can have an undesirable effect. Moderation is key.