Garlic

Garlic (Allium sativum) is a bulbous vegetable from the allium family, closely related to onions and leeks. Revered for millennia across cultures, garlic has been used both as a culinary staple and a medicinal remedy. Traditionally, it was valued for boosting strength, treating infections, and supporting cardiovascular health. Modern research has validated many of these uses, highlighting garlic’s bioactive compounds—especially allicin—for their antioxidant, anti-inflammatory, and heart-protective effects. Whether consumed raw, cooked, or as a supplement, garlic interacts with the body by modulating cholesterol, supporting immune function, and potentially reducing disease risk.

Key Facts

• Garlic contains allicin, a sulphur compound responsible for its distinctive aroma and many health benefits
• Regular garlic intake may help lower blood pressure and cholesterol, supporting cardiovascular health
• Its bioactive compounds display antioxidant, anti-inflammatory, antimicrobial, and immune-boosting properties
• Garlic has been linked to reduced risk of certain cancers in observational studies, though more research is needed
• It is rich in vitamins B6 and C, manganese, selenium, and other minerals
• Both raw and cooked garlic offer benefits, but raw garlic preserves more of its active compounds, especially allicin

What does the research say about garlic and its effects on the body?

Clinical and observational studies indicate that garlic can positively influence cardiovascular health by lowering blood pressure and cholesterol, as well as improving antioxidant status and reducing inflammation. Its active compounds, particularly allicin, have demonstrated antimicrobial, immune-modulating, and potential anti-cancer properties, although the strength of evidence varies across different health outcomes.

How is garlic traditionally used?

Garlic has a rich history in traditional medicine, being used to treat digestive issues, respiratory ailments, infections, and fatigue in cultures from Ancient Egypt to China and India. It was often consumed raw, cooked, or as a tonic, and sometimes applied topically for wounds or skin conditions. Many of these traditional uses, such as for immunity and heart health, are now supported by scientific research.

How to consume or apply garlic?

Garlic can be eaten raw, cooked, or taken as a supplement (capsules, powders, oils, or extracts). Raw garlic delivers the highest allicin content; crushing or chopping and letting it rest for a few minutes before use maximises its active compounds. It’s commonly added to dishes, taken with honey for digestive benefits, or used in traditional remedies. Topical application is less common and should be approached with caution due to potential skin irritation.

Are there any known side effects or precautions when using garlic?

Common side effects include bad breath, body odour, digestive upset, and, rarely, allergic reactions. Garlic can increase the risk of bleeding, especially when combined with anticoagulant medications, and may interact with certain drugs. Topical use can cause skin burns or irritation. It’s generally safe in culinary amounts, but high doses or supplements should be used cautiously, especially before surgery or if you have bleeding disorders.

How long does it take to see the benefits of garlic?

Some effects, such as improved antioxidant status, may be noticed within one to two weeks, but most cardiovascular and immune benefits require consistent intake over several weeks to months. For best results, regular consumption for at least three months is often recommended, especially when using supplements.

What to look for when purchasing garlic products?

For supplements, look for standardised allicin or aged garlic extract content, and opt for reputable brands. Avoid products with unnecessary additives, and be wary of exaggerated health claims. Black garlic and aged garlic extracts may offer higher antioxidant levels, but always check for quality assurance.

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Is it better to eat garlic raw or cooked?

Raw garlic preserves more allicin, the key bioactive compound, making it more potent for health benefits. However, cooked garlic still provides valuable nutrients and milder sulphur compounds. For maximum benefit, add crushed or chopped garlic towards the end of cooking, or include some raw garlic in your diet if tolerated.

Can garlic help fight infections?

Yes, garlic has demonstrated broad-spectrum antimicrobial, antiviral, and antifungal activity in laboratory studies, attributed mainly to allicin and related sulphur compounds. While it may help support immune function and reduce the severity of colds, it should not replace medical treatment for serious infections.

How much garlic should you eat per day for health benefits?

Most studies suggest that 1–2 raw cloves (about 2–5 grams) per day, or an equivalent supplement dose, can provide health benefits. Excessive intake may cause digestive discomfort or other side effects, so moderation is key.

Written by Gintare Sukyte