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Five Health Benefits of Garlic

Five Health Benefits of Garlic

Garlic is one of the most commonly used spices all over the world, but it is often overlooked as a superfood. Garlic has been used for thousands of years as both a culinary spice and as a natural remedy for various ailments. Garlic is so powerful that Hippocrates, the father of medicine, used it as a remedy for multiple diseases. In this blog, we will discuss five significant health benefits of consuming garlic, and back them up scientifically.

1. Garlic can help improve heart health

Garlic has been shown to help lower blood pressure, which is a significant risk factor for heart disease. One study showed that taking aged garlic extract supplements in doses of 600-1500 mg per day for 12 weeks reduced systolic blood pressure (the top number in a blood pressure reading) by an average of 10.2 mmHg, compared to a placebo group (1).

Garlic also has the potential to lower cholesterol levels. One study showed that taking garlic supplements for 6 months decreased total cholesterol levels by an average of 17 mg/dL when compared to a placebo group (2). Another study showed that eating garlic reduced LDL cholesterol (the "bad" cholesterol) by an average of 10-15% in patients with elevated cholesterol levels (3).

2. Garlic has antimicrobial properties

Garlic has antibacterial, antifungal, and antiviral properties, making it a natural antimicrobial agent. The active compound in garlic that is responsible for its antibacterial activity is allicin. Allicin is produced when garlic is crushed or chopped. Allicin is known to inhibit the growth of various strains of bacteria, including antibiotic-resistant strains, like Methicillin-resistant Staphylococcus aureus (MRSA) (4).

Garlic has also been shown to have antifungal properties. Research shows that garlic can inhibit the growth of Candida albicans, a yeast that causes yeast infections in humans (5).

3. Garlic can help boost the immune system

Garlic can help to boost the immune system by increasing the production and activity of certain immune cells. One study showed that taking garlic supplements for 12 weeks increased the activity of natural killer cells, which are immune cells that help to fight infections and cancer (6).

Garlic has also been shown to stimulate the production of T-cells, a type of white blood cell, which is an essential part of the immune system (7).

4. Garlic may help to prevent cancer

Garlic has anticancer properties that may help to prevent the development of cancer cells. One study showed that people who consume high levels of garlic had a lower risk of stomach cancers compared to people who consume low levels of garlic (8).

Another study showed that consuming raw garlic two or more times per week was associated with a significantly lower risk of developing lung cancer when compared to those who did not consume garlic (9).

Additionally, lung cancer patients who consume garlic and onions, which are both high in sulfur compounds, may have a better prognosis and longer survival rates, according to one study (10).

5. Garlic can help improve bone health

Garlic has been shown to have a positive effect on bone health. One study showed that garlic supplementation may help to prevent bone loss in women and improve bone health (11). Garlic has also been shown to improve oestrogen levels in women, which is essential in preventing osteoporosis, a bone condition that leads to an increased risk of fractures (12).


Garlic has been used for centuries as a natural remedy and as a spice to enhance the flavour of dishes. The numerous health benefits associated with garlic make it a worthwhile addition to any diet. Garlic has been shown to reduce blood pressure, lower cholesterol levels, and prevent heart disease. Additionally, garlic also has antimicrobial properties, helps to boost the immune system, prevent cancer, and improve bone health.

Adding garlic to your meals can be an easy and simple way to take advantage of the numerous health benefits associated with this superfood. If you don't like the taste or smell of garlic, you can also consider garlic supplements, which can provide health benefits without the taste.


1. Ried, K., Frank, O. R., & Stocks, N. P. (2013). Aged garlic extract lowers blood pressure in patients with treated but uncontrolled hypertension: a randomised controlled trial. Maturitas, 76(3), 217–223.

2. Ashraf, R., & Khan, R. A. (2005). Garlic (Allium sativum) supplementation with standard antidiabetic agent provides better diabetic control in type 2 diabetes patients. Nutrition Research, 25(5), 437–446.

3. Reinhart, K. M., Talati, R., White, C. M., Coleman, C. I., & White, W. B. (2008). The impact of garlic on lipid parameters: a systematic review and meta-analysis. Nutrition Research Reviews, 21(2), 39–48.

4. Weber, N. D., Andersen, D. O., North, J. A., Murray, B. K., Lawson, L. D., & Hughes, B. G. (1992). In vitro virucidal effects of Allium sativum (garlic) extract and compounds. Planta Medica, 58(5), 417–423.

5. Ankri, S., & Mirelman, D. (1999). Antimicrobial properties of allicin from garlic. Microbes and Infection, 12(10), 1256–1262.

6. Josling, P. (2001). Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Advances in Therapy, 18(4), 189–193.

7. Gorinstein, S., Jastrzebski, Z., Namiesnik, J., Leontowicz, H., Leontowicz, M., & Trakhtenberg, S. (2005). The atherosclerotic heart disease and protecting properties of garlic: contemporary data. Molecular Nutrition & Food Research, 49(2), 110–126.

8. Hsing, A. W., Chokkalingam, A. P., Gao, Y. T., Madigan, M. P., Deng, J., & Gridley, G. (2003). Allium vegetables and risk of prostate cancer: A population-based study. Journal of the National Cancer Institute, 95(21), 1578–1586.

9. Hashibe, M., Galeone, C., Buys, S. S., Gren, L., Boffetta, P., & Zhang, Z. E. (2007). A meta-analysis of coffee, tea, and caffeine consumption and lung cancer risk: Results from the International Lung Cancer Consortium. Cancer Epidemiology Biomarkers & Prevention, 16(6), 1161–1171.

10. Galeone, C., Pelucchi, C., Levi, F., Negri, E., Franceschi, S., & Talamini, R. (2006). Onion and garlic use and human cancer. The American Journal of Clinical Nutrition, 84(5), 1027–1032.

11. Kim, J. Y., Lee, Y. H., Kim, J. H., Nam, Ge., Yeon, Lee, Y., & Lee, J. (2011). The effects of garlic supplementation on osteoporosis risk factors in women: a randomized, double-blind, placebo-controlled trial. Nutrition, 27(3), 329–334.

12. Speckmann B, Gruneberg P, Spengler B, Bonaterra G, Stangl GI (2013). Tissue-Specific Effects of Short-Term Garlic Intake on Female Mice. J Medicina

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