12 Amazing Health Benefits of Garlic: Because it contains a large number of different nutrients and bioactive compounds, garlic has the potential to be a supplement that is both beneficial and effective for one’s health. Garlic has a long and illustrious history of use in the medical field, going all the way back centuries; current research is currently attempting to investigate the benefits and efficacy of garlic as a clinical treatment option.
Garlic can be taken in a number of different ways, the most common of which are eating raw garlic or taking garlic pills. Both of these choices have been shown to have beneficial effects on people’s health.
Continue reading to learn more about the health benefits of garlic, how it can improve your health, and how you can use garlic effectively to achieve the best possible health benefits.
Is garlic healthy for you to eat?
Garlic is an excellent source of numerous vitamins, minerals, and other nutrients that are necessary for the diet of humans. This entails the consumption of nutrients such as fiber, manganese, selenium, vitamin C, several different types of vitamin B, and various other antioxidants. It also contains iron, calcium, potassium, and copper
Because they provide us with energy and make it possible for the body to carry out all of its necessary functions, these nutrients are absolutely necessary for human health.
There is a possibility that additional compounds found in garlic, such as alliin, have additional health benefits. Alliin is produced whenever garlic is chopped or crushed.
According to the findings of a study conducted in 2019 on 27,437 elderly Chinese people, those who consumed garlic on a regular basis, meaning more than five times per week, had a longer lifespan than those who consumed garlic infrequently, meaning less than once per week.
The researchers also suggested that garlic may be related to a lower risk of all-cause mortality, which means that the researchers found a lower death rate from any cause.
In addition to these health benefits, garlic offers a wide range of additional advantages.
Amazing Health Benefits of Garlic
1. Infectious diseases and the immune system
Garlic and its compounds have been shown to have potential health benefits including anti-inflammatory, antibacterial, antifungal, and antiviral properties, according to research.
Researchers from one study conducted in 2016 found that taking an aged garlic extract reduced the symptoms of respiratory illnesses such as colds and the flu. It decreased the number of symptoms, the number of days that the illness affected function, and the number of sick days that study participants had to take off of work or school as a result of their illness.
In addition, the researchers found that taking garlic supplements improved the performance of the immune cells. This has to do with a decrease in inflammation.
2. Improved memory
According to the findings of a study that will be published in 2020, certain compounds found in garlic and garlic extracts may have neuroactive properties, which means that they can stimulate neural tissue.
The researchers of the study used an extract of mature garlic to investigate the effects of the compound on mice with cognitive impairment. The findings indicate that the chemical compounds found in garlic have a beneficial impact on brain function and positively contribute to the process of learning and memory formation in animals.
3. Improved blood pressure
There is some evidence that garlic can help improve blood pressure and overall health.
In a study published in 2019 that investigated the efficacy of Kyolic Aged Garlic Extract, the researchers found that an aged garlic extract significantly reduced levels of arterial stiffness, blood pressure, and pulse pressure.
Researchers believe that garlic supplements are extremely safe, and that they may provide additional advantages for cardiovascular health; this suggests that garlic extract may be an effective treatment.
However, researchers stress the importance of conducting additional long-term studies to validate garlic’s effect on the mortality and morbidity associated with cardiovascular disease.
4. Maintain a low cholesterol level
A study that was conducted in 2016 to investigate the effects of garlic and lemon juice found that both had beneficial effects on cholesterol. According to the findings of a study that was conducted in 2016, eating between half and one whole clove of garlic on a daily basis was found to reduce cholesterol levels by approximately 9 percent. The researchers’ discussion of this statistic was based on a finding made in an older meta-analysis that was conducted in 1993.
In contrast, researchers found that garlic powders did not lower cholesterol levels in an older study that was conducted in 1998. This finding suggests that raw garlic may be more beneficial for cholesterol than garlic powder.
5. A lower chance of developing heart disease
Garlic may reduce the risk of cardiovascular disease as a result of its potential effects on lowering blood pressure and cholesterol levels.
It is possible that the properties of garlic that are good for cardiovascular health are also due to the way in which it stimulates the production of nitric oxide. Nitric oxide is essential for maintaining healthy blood flow and blood pressure, as well as for inhibiting arterial disease, inflammation, and blood clotting. Nitric oxide also plays an important role in maintaining healthy blood flow and blood pressure.
According to the findings of a study conducted in 2020 on the efficiency of garlic supplements, aged garlic extracts offer a variety of benefits for the health of the cardiovascular system. Garlic supplementation was the subject of yet another study in 2016, which found that taking it could potentially reduce risk factors for cardiovascular disease and protect cardiovascular health.
However, the majority of clinical studies utilize extremely high dosages of garlic, which may not be appropriate for all individuals. If you are thinking about taking garlic supplements, you should first consult with your primary care physician.
6. Achievements in athletic competition
Garlic has been used as a source of strength and stamina in a variety of cultures.
Recent studies have looked into whether or not garlic can help with certain aspects of physical activity and recovery.
According to the findings of a study published in 2015 on the topic of garlic supplementation and aerobic exercise, the antioxidants in garlic may be able to reduce the exercise-induced oxidative damage that men experience.
Damage caused by oxidation happens when unstable atoms known as free radicals become unbalanced and react with other molecules in the body, which in turn causes damage to the body. Antioxidants, such as those that can be found in garlic, might be able to help reduce the oxidative stress that’s being caused.
Garlic may help improve muscle performance, according to the findings of a study that was published in 2016 and involved six male subjects. The participants saw improvements in their muscle function and power after taking a supplement containing 5 milliliters of aged garlic extract for a period of 10 days.
7. Bone health
There is some evidence that the antioxidants found in garlic can help treat osteopathic conditions as well as bone diseases.
A clinical trial was conducted in 2017 to investigate the effect that taking garlic tablets had on postmenopausal women who were experiencing osteoporosis, which is a weakening of the bones.
Consuming garlic may help reduce the oxidative stress that is associated with a wide variety of diseases, including bone disorders, according to recent research.
In addition, they suggest that uncooked garlic as well as medicinal products derived from garlic may facilitate the body’s absorption of calcium.
8. Diet and the condition of the digestive tract
Garlic has the ability to perform the function of a prebiotic, which means that it can encourage the growth of beneficial bacteria in the digestive system.
Garlic as a dietary supplement may help to improve overall health and the microorganisms in the gut, particularly those that are already healthy. Maintaining good health in the digestive system may even be beneficial to the health or function of other bodily systems.
Garlic also has many nutrients that are necessary for overall health and is packed full of them.
There is some evidence that compounds found in garlic have anti-inflammatory effects.
Because it can assist in the protection of the body, inflammation is an important part of the immune system’s process. On the other hand, chronic inflammation is suspected to be linked to a wide variety of diseases, such as diabetes, arthritis, Alzheimer’s disease, and depression.
A diet that includes foods with anti-inflammatory properties, such as garlic, may help reduce the risk of illness and assist in preventing existing inflammatory diseases from becoming even worse.
There is some speculation that garlic and garlic compounds possess anticancer properties.
According to studies conducted in clinical settings, garlic may have anticancer or cancer-preventing effects, including the following:
- inhibiting the activation of carcinogens, compounds that can cause cancer
- boosting enzymes that deactivate carcinogens
- reducing inflammation that could relate to the development of cancer
- supporting DNA repair
- inhibiting the growth and spread of cancer and cancerous cells
To understand how these clinical properties may translate to practical cancer treatment and prevention methods, as well as how laboratory findings relate to dosage, formulas, lifestyle factors, and individual differences, additional research is necessary.
One study from the year 2020 found that participants who did not drink alcohol benefitted the most from taking garlic supplements for the prevention of gastric cancer.
11. Conditions of the skin
Garlic, which contains antioxidants and other biological properties, has the potential to be an effective herbal remedy for a variety of skin health issues.
An older review of 23 studies on garlic in dermatology from 2011 suggests that taking garlic orally may help with immunity, microcirculation, and protect against UVB damage. The review was conducted in 2011.
In addition, researchers believe that applying garlic extracts topically may help improve a variety of skin health issues, including the following:
- alopecia areata
- keloid scars
- wound healing
- cutaneous corns
- viral and fungal infections
- skin aging
On the other hand, garlic can cause contact dermatitis or skin irritation in sensitive individuals, particularly those who are allergic to the herb.
When garlic is applied to the skin, many people experience a burning sensation known as garlic burn. Garlic, especially when crushed, has the potential to cause chemical burns, and direct application of garlic to the skin, even for a short period of time, can provoke an adverse reaction.
When starting any new treatments or supplements, make sure to get your doctor’s approval first. If you experience severe skin irritation after applying a new treatment, including garlic, you should immediately discontinue using the treatment and seek medical attention.
12. The toxic effects of heavy metals
Garlic extract taken orally may be helpful in the treatment of light to moderate metal poisoning.
Researchers observed that treatment with garlic was related to significant clinical improvements in symptoms in a trial studying garlic as a treatment for lead poisoning that was published in 2012. The trial was conducted in 2012.
The use of garlic as a treatment significantly decreased the amount of lead that was present in the blood, leading researchers to hypothesize that garlic was just as effective as a conventional medication for lead poisoning but was clinically safer.
Instructions for eating garlic and taking garlic supplements
Garlic can be consumed either raw or cooked, or it can be taken in the form of pills, tablets, capsules, or liquids that are commercially available. Eating garlic is one way to supplement with garlic.
However, research shows that different methods of supplementation are associated with a variety of health benefits, and the type of supplementation that will be most effective for an individual will vary from person to person. For instance, when compared with extract made from fresh garlic, aged garlic might have more antioxidant properties.
Additionally, certain procedures, such as cooking the garlic, can alter the chemical make-up of the garlic, which in turn can have an effect on the biological effects of the garlic. Therefore, raw garlic may provide greater therapeutic benefits.
Garlic supplementation may not be suitable for everyone.
Garlic supplementation may not be safe for people such as:
- those who are pregnant
- those who are breastfeeding
- those who take anticoagulant medication
- those who are due to undergo surgery
Garlic supplements can range in effectiveness, and some of them have the potential to interact adversely with both medications and other nutritional products. Because of this, it is essential that you consult your physician before beginning the use of garlic in any form.
What are the potential drawbacks of consuming an excessive amount of garlic?
Side effects are possible with the use of garlic in any amount, whether it be consumed or applied topically. These may include the following:
- breath or body odor
- upset stomach
- allergic reaction
- increased risk of bleeding
- adverse interaction with other medications, herbs, foods, and supplements, including saquinavir (an HIV antiviral) and anticoagulants
- chemical burns
Frequently asked questions
Here are some common questions about garlic and garlic supplementation.
Is it healthy to consume garlic on a daily basis?
Consuming garlic on a daily basis in the amounts that are typically found in foods should not pose any health risks.
In addition, garlic and various vegetables offer you the health benefits of their beneficial nutrients.
How many cloves of garlic are safe to consume in a single day?
It has not yet been determined by clinicians or other regulatory bodies what standard safe or effective dosages of garlic are for treating particular ailments or diseases.
The appropriate dosage will be determined by factors such as the individual, their lifestyle, any preexisting conditions, and the condition they are hoping to improve.
Recent clinical research suggests that an effective daily dosage of garlic powder ranges from 150–2,400 milligrams, whereas an effective daily dosage of aged garlic ranges from approximately 0.25–7.2 grams.
On the other hand, participants took these doses under clinical supervision and were monitored for other medical treatments as well as existing health conditions. Have a conversation with your doctor about the supplements you take and the dosages you take before beginning any new supplements.
The nutritional qualities of garlic, as well as the compounds that garlic itself contains, make it possible for garlic and garlic extracts to provide a wide range of potential health benefits.
Garlic has numerous health benefits, some of which include improved bone density, protection against infection and inflammation, protection against cancer, and improved skin health.
However, the majority of research is clinical and centers on studies conducted on animals. Garlic’s effectiveness outside of clinical settings needs to be verified through additional research, and the optimal dosing and supplementation strategies need to be uncovered so that garlic can be used appropriately.
Because garlic may cause side effects, it is important to consult your physician before beginning supplementation. Before beginning any other new treatments, you should make sure to inform your medical care team of the supplements you regularly take.