There are many benefits of eating garlic. Many of these advantages have been proven in trials using supplements and extracts (including powders and capsules), which can deliver dosages that are higher than what you’d get from eating. Raj notes that this is typically done in research settings to evaluate the desired reaction in a specific length of time. “However, long-term use of garlic in smaller doses, such as in daily food preparation,” she adds, “may also generate beneficial results at lower dosages.”
But don’t underestimate the potency of garlic, which can contain a wide range of minerals and compounds that may work synergistically in positive ways, according to Raj. “Incorporating garlic into meal preparations on a daily basis can bring long-term advantages,” she says.
8 Benefits of Eating Garlic
1. Garlic May Help Lower Blood Pressure
A handful of cloves a day might help you avoid a trip to the cardiologist. “Garlic increases the creation of nitric oxide, which dilates blood arteries while inhibiting the angiotensin-converting enzyme,” Raj explains. This might aid in the maintenance of normal blood flow and pressure.
Raj quotes a February 2020 research that indicated that consuming Kyolic aged garlic supplements for three months decreased systolic blood pressure (top number) by roughly 8 points and diastolic blood pressure (bottom number) by 5.5 points, equivalent to blood pressure drugs.
2. Garlic May Help Quell Inflammation
Chronic inflammation is thought to be a cause of chronic diseases such as heart disease, diabetes, cancer, and arthritis, according to Harvard Health Publishing. Garlic, on the other hand, Raj claims, aids in the blocking of the action of various inflammatory proteins. When compared to a placebo group, women who took 1,000 milligrammes of garlic supplements per day for eight weeks had lower inflammatory markers, less pain and fatigue, and fewer tender joints in a randomised, controlled, double-blind study of 70 women with the inflammatory autoimmune disease rheumatoid arthritis.
3. Garlic May Help Lower Cholesterol
According to Bazilian, garlic “may help in the lowering of cholesterol production by the liver”.
While more research is needed to determine the link between garlic consumption and cholesterol levels, a meta-analysis and Garlic supplements were found to be effective in lowering total cholesterol and high LDL cholesterol levels, both of which are risk factors for heart disease, according to a review of studies published in Medicine in May 2018.
4. Garlic May Support Immune Function
Here’s one incentive to include garlic to your meal tonight, given our common eagerness to learn about how to care for our immune systems during the COVID-19 pandemic. While there isn’t enough data to show that garlic helps prevent or treat the common cold, it can help your body’s defence mechanisms in a variety of ways.
According to Bazilian, allicin (one of the plant’s compounds Raj mentions) in garlic has antibacterial characteristics. Garlic may also have antiviral capabilities, according to scientists, which may function in two ways: inhibiting virus entrance into cells and increasing the immune response so that it can efficiently fight off prospective invaders.
5. Garlic May Reduce Blood Clotting
According to Bazilian, “compounds in garlic (and onions) have been demonstrated to reduce the stickiness of our platelets and have anti-clotting capabilities”. These factors may help prevent atherosclerosis, a condition in which plaque accumulation causes the arteries to stiffen and narrow. Atherosclerosis increases the risk of blood clots, which can lead to heart attacks and strokes, according to the National Heart, Blood, and Lung Institute. Garlic consumption should not, however, be the sole preventive precaution you take to protect your arteries. Following a heart-healthy eating plan, getting lots of exercises, controlling your weight, and avoiding or stopping smoking are all recommended by the National Heart, Blood, and Lung Institute.
6. Garlic Provides a Host of Antioxidants
According to a paper published in Antioxidants in July 2020, garlic’s minerals and plant components offer it “high antioxidant effects.” Antioxidants not only protect blood vessels and prevent inflammation, but They may also, however, absorb damaging free radicals that cause diseases such as cancer.
7. Garlic Adds Flavor to a Variety of Healthy Foods
Garlic, like onions, herbs, and spices, is classified as a food that “adds amazing flavour to dishes, so it helps us consume more of the things that we should be consuming more of, including vegetables, whole grains, lean meats, and legumes,” according to Bazilian.
According to the United States Department of Agriculture, adding flavour with garlic can help you cut down on the amount of salt you use on your food while only adding 4 calories per clove.
Finally, don’t overlook the importance of flavour in your total diet: “It may be more gratifying, too, when we love the food we consume and learn to heed to our satiety cues,” Bazilian adds.
The effects of garlic on bone loss have not been investigated in people.
Boosting oestrogen in females, on the other hand, has been shown in rat tests to prevent bone loss.
A daily dosage of dried garlic extract (equivalent to 2 grammes of raw garlic) dramatically reduced a marker of oestrogen insufficiency in menopausal women, according to one research.
This suggests that this supplement may be beneficial to the bone health of women.
Garlic and onions, for example, may aid with osteoarthritis therapy.