Top 12 Health Benefits of Eating Garlic in Your Diet

garlic basil pepper seeds.

Garlic, which has been known to the world for its healing qualities, is rich in benefits to human health. From energizing immunity to protecting the heart, the benefits of garlic are therapeutic and it has been extensively studied in research. The touch of garlic in the dishes as well as acting as a natural healing injection not only increases the flavour of dishes but also cures various diseases. 

This study deals with the merits of using garlic intake, which will bring to light the superlative aspects of this practice on the world’s overall wellness.

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What is Garlic?

Garlic, regardless of its scientific name that is Allium sativum, contains a specific variety under the onion genus. Cumin is one of the most critical spices that is primarily used for its flavour and medicinal qualities. Its scent is spicy and distinct. Each garlic bulb includes several separate cloves. These cloves are peeled and either consumed as a part of the cooking process or eaten as a snack for health reasons.

Is Garlic Good for Health?

Garlic is known for its antimicrobial properties, aiding in fighting infections and promoting gut health. Garlic offers numerous health benefits, from boosting immunity to lowering blood pressure. Its potent antioxidants may reduce the risk of chronic diseases. Incorporating garlic into your diet can contribute to overall well-being.

12 Benefits of Eating Garlic in Your Daily Diet

a person peeling garlic

Garlic is not just a flavorful addition to meals; it offers a myriad of benefits of Garlic, included in your daily diet. From boosting immunity to reducing blood pressure and improving heart health, garlic is a versatile superfood with numerous advantages. Here are some benefits of garlic: 

1. Lowers Blood Pressure

As indicated by several studies, the regular presence of garlic in the human diet has effects on blood pressure lowering, making the cardiovascular system healthier and, thus, decreasing the possibility of heart disease.

2. Boosts Immunity

Garlic consists of various antimicrobial components such as allicin and, thus, facilitates to extol of the immune system and destabilises infections, helping to strengthen the immune system and ward off infections.

3. Detoxifies the Body

Garlic is one potent liver detoxifying agent. It may help in removing the toxins from the body by stimulating liver function thus supporting the detoxification mechanism and aiding in the elimination of toxins from the body.

4. Regulates Blood Sugar

Garlic is capable of contributing to the control of sugar levels in the blood which can be a good remedy for people with diabetes or insulin resistance, making it beneficial for individuals with diabetes or insulin resistance.

5. Antioxidant Effects

Garlic is loaded with antioxidants, which are agents of the physical system related to the neutralization of harmful free radicals thus resulting in the reduction of oxidative stress and ultimately lowering the chances of the development of chronic diseases.

6. Supports Bone Health

Garlic is recognised for the nutrients - manganese, and vitamin B6 that contribute to ensuring bone health, so the likelihood of preventing osteoporosis is very high, which contributes to bone health.

7. Enhances Brain Function

The antioxidants present in garlic are a neuroprotective property that may perhaps negate age-related complications regarding cognitive decline and support brain health by alleviating the symptoms of diseases like dementia and Alzheimer’s.

8. Promotes Hair Health

Garlic possesses antibacterial and antifungal properties that may help combat scalp infections, such as dandruff or fungal infections, which can contribute to hair loss or poor hair health.

9. Natural Antibiotic

Garlic is well known to have antibacterial and antiviral properties, so consequently, it is frequently used to treat infections and as a helpful immune-system conditioner, improve scalp health by combating dandruff and strengthening hair follicles.

10. Fights Inflammation

The plants of garlic own anti-inflammatory characteristics attributable to their sulfur compounds, and hence, they can be used as a medicine for arthritis and other inflammatory conditions.

11. Improves Cholesterol Levels

Garlic, specifically, can be of great help in LDL cholesterol reduction (includes so-called bad cholesterol) but an HDL cholesterol (a good cholesterol) increase, which is vital for the healthy functioning of the cardiovascular system.

12. Aids Digestion

Garlic has components that boost the digestive process by stimulating digestive enzyme production. Because of it, food digestion is promoted and nutrients are more easily absorbed from the gastrointestinal tract, benefits aiding in relieving gastrointestinal discomfort.

What is the Nutritional Value of Garlic?

Garlic is a low-calorie food, but it comes along with many nutrients to offer. A gram of ground garlic has approximately 3.6 kcal in energy content. It's a good representation of vitamin C, vitamin B6 and manganese. 

Garlic constitutes trace amounts of other nutrients like fibre, selenium, and many sulfur compounds of which the allicin originates which is responsible for most of the garlic's health benefits.

As per this Research, below is the nutritional composition of 100 grams of plain whole-milk curd:

Nutrients

Values

Energy

13.1 Kcal

Carbohydrates

2.98 g

Fat

0.04 g

Fibre

0.19 g

Iron

0.15

Phosphorus

13.77 g

Potassium

36.09 mg

Sodium

1.53 mg

Copper

0.03

Manganese

0.15mg

How to Include Garlic in Your Daily Diet?

garlic paste

Consuming garlic regularly not only adds flavour to meals, it also offers you a wide range of health benefits obtained from the medicinal properties of this food item. Hence it is included in our daily diet as follows :

  • Raw Consumption: Minced garlic can be included in salads and spreads for a powerful flavour burst and high unsavoury value.
  • Cooking: Use crushed or chopped in most savoury dishes while cooking; it will give them flavour and aroma.
  • Garlic Bread: To make garlic bread, spread minced garlic mixed with butter or olive oil onto slices of bread, then toast them.
  • Soups and Stews: Spice up soups and stews with the addition of crushed or sliced garlic cloves during the flavouring process.
  • Marinades: Garlic can be used tenderised to flavour the meat, poultry and tofu as well as to tenderise the protein.
  • Salad Dressings: Prepare salad dressings such as garlic, olive oil, vinegar, and herbs to be a good and nutritious addition to your salads.
  • Pasta Dishes: Add cooked pasta to sautéed garlic, olive oil, herbs, and grated cheese for the simplest yet most savoury you can think of.
  • Roasted Vegetables: For a sweet and savoury side dish, try roasting whole garlic with the vegetables.
  • Dips and Spreads: Prepare garlic spreads such as hummus or tzatziki to complement your appetiser or as a snack.
  • Pickled Garlic The tanginess of pickled garlic cloves, would be a great accompaniment for sandwiches, antipasto platters or charcuterie boards.

Different Ways to Include Garlic in Your Diet

onions garlic and herbs

Figuring out the best way to take garlic is subjective and depends on personal inclinations and the desired health benefits. Here are some ways to eat Garlic, along with the best timing for maximum benefits:

  • Raw: Consumption of garlic cloves will give the most health benefits, but its strong aroma may be unbearable for many.
  • Cooked: By mincing or mashing the garlic and adding it to soups, stir-fries, or sauces while cooking them, a milder flavour is retained, but the beneficial propgives are still there.
  • Roasted: The whole roasted garlic bulbs give a sweeter and milder taste to the dishes and are a great addition to the roasted vegetables and mashed potatoes.
  • Pickled: Pickled garlic cloves with a sour taste and crispy texture are perfect ones to be added to salads or as somebody’s condiment.
  • Garlic Oil: Infusing olive oil with garlic cloves will make it full of flavour that is suitable for drizzling on salads, pasta or bread.
  • Supplements: Garlic can be found in many forms, such as capsules or pills, allowing people to enjoy its benefits without the taste.

Whether to eat garlic is a personal choice dictated by taste preferences and culinary applications. Whether used raw, cooked or in capsules, adding garlic to your diet would not only ensure a better flavor but also a healthier life.

Side Effects of Overeating Garlic

Despite a host of health benefits, excessive garlic consumption can potentially lead, to several side effects like digestive discomfort, bad breath and rashes,  but taking excessive amounts can cause adverse effects, like disruption of digestion, foul breath, and even skin rash.

  • Digestive Issues: Consuming large amounts of garlic may cause problems with digestion, such as bloating, flatulence, and diarrhoea.
  • Bad Breath: The pungent odour of garlic can draw attention to itself and bring up memories of bad breath.
  • Body Odor: Garlic may be released in sweat by compounds which cause bad body smells.
  • Skin Irritation: Very sensitive individuals can have skin problems just from touching garlic, like skin irritation or allergies.
  • Blood Thinning: Garlic contains ingredients that thin blood, and when a person eats a lot of it, there may be a greater chance of increased bleeding.

However, the fact will remain that eating too much garlic can lead to reactions like indigestion, insights, and skin lesions. It is very essential to enjoy garlic in a moderate amount to avoid these negative consequences.

Who Should Avoid Eating Garlic?

While garlic provides plenty of health advantages it may constitute a negative influence on people with some health problems or who are observing, certain dietary restrictions.

  • Digestive Sensitivities: For some, garlic can cause discomfort in the digestive system such as bloating or flatulence because of the irritating effect of garlic on their digestive system.
  • Individuals on Blood-Thinning Medications: Garlic contains natural anticoagulants, which may intensify the action of blood-thinning drugs and prevent blood clots.
  • Garlic Allergies: In some individuals, allergic reactions to garlic may be mild and symptoms could include itching or hives whereas in others, the reactions could be severe and involve difficulty breathing or anaphylaxis.
  • Breastfeeding Mothers: Breast harm could be altered by garlic, not only but also harming the baby's feeding behaviour.
  • Patients Preparing for Surgery: Garlic's blood thinning properties might inhibit the formation of blood clots under surgery conditions, hence increasing the chances of bleeding to an excess level.
  • Gastroesophageal Reflux Disease (GERD): The aroma substances in garlic can, however, aggravate symptoms of GERD including heartburn and regurgitation of the acid.

Even though garlic has no inherent danger, it still may have some health benefits, but people with any possible health problem or special rules should consult with a healthcare professional before they start to consume it.

Being an incredibly useful herb, the benefits of garlic range from better immunity, to enhanced heart health and anti-acrogenic, garlic as a part of a normal diet can bring about the well being, able to treat different diseases.  Embracing garlic in a balanced lifestyle can help not only to ameliorate health but also to increase the energy level of people who prefer natural remedies.

FAQs about the Benefits of Garlic