Garlic is not only a flavorful addition to many dishes, but it also offers a variety of health benefits. Here are some key benefits of garlic:
1. Boosts Immune System
Garlic has natural antibacterial, antiviral, and antifungal properties, which can help boost the immune system. It may help reduce the severity and duration of colds and other infections.
2. Improves Heart Health
Garlic has been shown to have positive effects on heart health. It can help:
- Lower blood pressure: Regular consumption of garlic may help reduce high blood pressure (hypertension).
- Lower cholesterol levels: Garlic may help lower both total and LDL (“bad”) cholesterol, which can reduce the risk of heart disease.
- Reduce plaque buildup: It can help prevent plaque from building up in the arteries, promoting healthy circulation.
3. Rich in Antioxidants
Garlic is high in antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. These antioxidants may help slow aging and reduce the risk of chronic diseases like cancer.
4. Supports Liver Health
Garlic can enhance liver function by increasing detoxification processes in the body. It also helps eliminate heavy metals and toxins, which can support overall liver health.
5. Anti-Inflammatory Effects
The compounds in garlic, such as allicin, have anti-inflammatory properties. These can help reduce inflammation in the body, which is beneficial for conditions like arthritis.
6. Aids Digestion
Garlic can help improve digestion by promoting healthy gut bacteria and reducing symptoms like bloating and constipation. It also helps prevent digestive issues like gas and indigestion.
7. Regulates Blood Sugar
Garlic has been shown to help improve insulin sensitivity and regulate blood sugar levels, which is beneficial for people with diabetes or those at risk for developing the condition.
8. Enhances Bone Health
Some studies suggest that garlic may increase estrogen levels in women, which could help protect bone health. Garlic’s anti-inflammatory properties may also support joint health.
9. Improves Skin Health
The antioxidants and anti-inflammatory properties of garlic can also benefit the skin by reducing acne and promoting a healthier complexion. Its antimicrobial properties can help fight skin infections.
10. May Reduce the Risk of Certain Cancers
Some studies have suggested that garlic may help reduce the risk of certain cancers, particularly stomach, colorectal, and prostate cancer. It is believed that garlic compounds may inhibit the growth of cancer cells and tumors.
11. Supports Weight Loss
Garlic has been found to support weight loss by increasing metabolism and fat burning. It may also help with reducing body fat percentage in some people.
12. Promotes Healthy Hair
Garlic has been used in some cultures to promote healthy hair growth. Its high sulfur content may help strengthen hair follicles and stimulate hair growth.
How to Use Garlic
- Raw garlic: Eating raw garlic can maximize its health benefits, especially its allicin content. You can chop or crush garlic and let it sit for a few minutes before consuming it to activate allicin.
- Garlic supplements: If the taste is overwhelming, garlic supplements or garlic oil capsules are available and may offer similar benefits.
- Cooked garlic: Cooking garlic reduces some of its beneficial compounds, but it still provides health benefits.
Staff Writer
Rondanelli, M., Fossari, F., Vecchio, V., Gasparri, C., Peroni, G., Spadaccini, D., Riva, A., Petrangolini, G., Iannello, G., Nichetti, M., Infantino, V., & Perna, S. (2023). Clinical trials on pain-lowering effect of ginger: A narrative review. Pain Research Forum.
