Garlic is a common kitchen staple used in nearly every style of cooking and cuisine around the globe. But the potential garlic benefits extend way beyond adding a punch of flavor to your favorite dishes. In fact, studies show that this powerful ingredient can help enhance heart health, boost bone density, bump up brain function and more.
So what is garlic, how can it impact your health and how can you start adding it to your daily diet? Let’s take a closer look.
What is Garlic?
Garlic, also known by its scientific name, Allium sativum, is a type of vegetable that is closely related to onions, leeks, shallots and chives.
Its use as a medicinal compound and culinary staple dates back thousands of years, and it was even used by ancient Egyptians and Romans alike.
Although it’s technically classified as a vegetable, it’s used as an herb and seasoning in many dishes and enjoyed for its pungent, spicy flavor.
It’s also been linked to a long list of potential benefits, which is due to the presence of powerful compounds like allicin, diallyl disulfide and s-allyl cysteine.
Top 7 Garlic Benefits
1. Lowers Cholesterol Levels
High cholesterol is a serious problem that can have a major impact on heart health. Increased cholesterol levels can lead to the build-up of fatty plaque in the arteries, blocking blood flow and forcing your heart to work harder to pump blood throughout the body.
Interestingly enough, some research has found that taking a garlic supplement benefits heart health by reducing levels of total and bad LDL cholesterol in the blood.
According to one study conducted in Adelaide, Australia, reducing total cholesterol levels by just 8% may be linked to a 38% lower risk of heart problems at 50 years of age.
2. Reduces Blood Pressure
The benefits of eating raw garlic for heart health extend beyond lowering cholesterol levels. Research shows that garlic could also decrease blood pressure levels, another key risk factor for heart disease and stroke.
In one study, participants were given garlic tablets for six months in doses ranging from 300-1,500 milligrams. Not only was garlic effective at reducing both systolic and diastolic blood pressure, but it was considered as effective as Atenolol, a prescription drug used to treat high blood pressure.
3. Fights Cold and Flu Symptoms
When cold season comes around, the powerful immune-boosting benefits of eating garlic may just come in handy.
According to one study published in the journal Advances in Therapy, taking garlic supplements could help reduce the risk of catching the common cold compared to a placebo.
Another study out of Florida also found that aged garlic extract could help speed up recovery from cold and flu symptoms as well.
In fact, the study actually found that taking aged garlic extract for three months helped reduce the number of symptoms reported while also decreasing symptom severity and the length of illness.
4. Preserves Brain Function
Although current research is limited to test-tube studies and animal models, some studies have found that garlic benefits brain health and could potentially help protect against disorders like dementia.
For instance, one animal study showed that administering garlic extract to rats helped reduce brain inflammation and improve memory.
Because garlic is also rich in antioxidants, it’s thought to help prevent cognitive decline and decrease the risk of dementia and Alzheimer’s disease.
That being said, more research is needed to understand how eating garlic in normal amounts could impact brain function in humans.
5. Reduces Bone Loss
Recent research has unearthed some powerful potential garlic benefits for women, especially when it comes to preventing bone loss.
A 2006 animal study found that administering garlic oil to rats helped protect against bone loss by increasing levels of estrogen.
Similarly, another animal model showed that garlic was able to preserve bone mass by regulating hormone levels, reducing markers of inflammation and decreasing oxidative stress.
6. May Help Fight Cancer Growth
One of the most promising health benefits of garlic is its potential effect on cancer growth. In test-tube studies, garlic extract has been shown to impact the activity of specific proteins involved in cell signaling and cancer growth.
How does it work? Garlic contains certain compounds that can block cancer growth, fight the formation of harmful free radicals and kill off cancer cells.
While more research in humans is definitely needed, animal studies show that garlic extract could be effective at slowing the growth of liver, colon, prostate, bladder, breast, stomach and skin cancer.
Potential Downsides
Besides garlic breath, are there any other garlic side effects that you may want to be aware of before chomping down on a few cloves at a time?
For most people, garlic can be a safe, healthy and delicious addition to the diet. In some cases, it can cause mild side effects in those who are sensitive, including:
- Gas
- Bloating
- Heartburn
- Nausea
- Vomiting
- Diarrhea
Raw garlic can irritate the skin and gastrointestinal tract, so it’s best to limit your consumption if you have any ongoing digestive issues like stomach ulcers.
Additionally, it’s important to talk to your doctor before taking garlic supplements if you are pregnant, breastfeeding, taking other medications or have any underlying health conditions.
How to Use Garlic
Ready to start adding this superstar ingredient into your diet? There are tons of potential uses of garlic out there, and plenty of ways to start enjoying garlic for health by incorporating it into your daily routine.
One of the easiest ways to take advantage of the many raw garlic benefits is by tossing it into stir-fries, sautéed veggie dishes, soups, stews or sauces.
Be sure to crush cloves with the back of your knife before chopping, which helps intensify the flavor. It also activates specific enzymes found within garlic that are responsible for the formation of compounds like allicin, which contribute to many of the health-promoting properties of garlic.
To maximize the potential benefits of garlic, let crushed or chopped garlic sit for 10-15 minutes before cooking. This ensures that it’s able to produce these important enzymes before being exposed to any heat.
Garlic Recipes
Looking for some new and unique ways to take advantage of the many potential garlic benefits? Check out these recipes that feature this incredible ingredient:
- Chickpea Curry with Veggie Rice
- Spicy Broccolini Pasta
- Rainbow Breakfast Skillet
- Baked Eggs with Garlic Kale
- Mini Chickpea Pot Pies
Conclusion
Garlic is a delicious and versatile ingredient that’s loaded with health benefits. Not only is it pleasing to your palate, but it can also bring big benefits when it comes to heart, brain and bone health as well. Try adding this tasty veggie to your favorite recipes to start reaping the many rewards that it has to offer.
