Garlic is a herb that belongs to the onion family. It has a strong smell and a pungent flavor that can enhance many dishes. But garlic is not only a culinary ingredient, it is also a medicinal food that has been used for centuries to treat various ailments. Garlic contains many compounds that have beneficial effects on your health, especially an organic sulfur compound called allicin. Here are six proven health benefits of garlic that are backed by science.
1. It boosts your immune system
Garlic can help you fight off infections and diseases by strengthening your immune system. Garlic has antibacterial, antiviral, antifungal, and anti-inflammatory properties that can kill harmful microbes and reduce inflammation. One study found that taking a daily garlic supplement reduced the number of colds by 63% compared to a placebo. Another study found that eating garlic can prevent food poisoning by killing bacteria such as Salmonella and E. coli.
To boost your immunity, you can eat raw or cooked garlic regularly, or take garlic supplements or oil. However, be careful not to consume too much garlic, as it can cause side effects such as bad breath, stomach upset, or allergic reactions.
2. It lowers your blood pressure
Garlic can help you lower your blood pressure and reduce your risk of heart disease and stroke. Garlic can relax and widen your blood vessels, which improves blood flow and lowers blood pressure. Garlic can also prevent blood clots from forming in your arteries, which can cause heart attacks or strokes. One review of 11 studies found that garlic supplements can reduce systolic and diastolic blood pressure by an average of 8.4 mmHg and 7.3 mmHg, respectively.
To lower your blood pressure, you can eat raw or cooked garlic regularly, or take garlic supplements or oil. However, be careful not to consume too much garlic, as it can interact with some medications such as blood thinners or antihypertensives.
3. It improves your cholesterol levels
Garlic can help you improve your cholesterol levels and protect your heart health. Garlic can lower your total and LDL (bad) cholesterol levels by inhibiting the production of cholesterol in your liver and increasing the excretion of cholesterol in your bile. Garlic can also raise your HDL (good) cholesterol levels by enhancing the activity of enzymes that remove cholesterol from your blood. One meta-analysis of 39 studies found that garlic supplements can lower total and LDL cholesterol by an average of 10 mg/dL and 9 mg/dL, respectively.
To improve your cholesterol levels, you can eat raw or cooked garlic regularly, or take garlic supplements or oil. However, be careful not to consume too much garlic, as it can interact with some medications such as statins or fibrates.
4. It supports your brain health
Garlic can help you support your brain health and prevent neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Garlic has antioxidant and anti-inflammatory properties that can protect your brain cells from oxidative stress and inflammation, which are the main causes of brain aging and damage. Garlic can also increase the production of nitric oxide in your brain, which improves blood flow and oxygen delivery to your brain cells. One study found that aged garlic extract improved cognitive function and memory in healthy elderly people.
To support your brain health, you can eat raw or cooked garlic regularly, or take garlic supplements or oil. However, be careful not to consume too much garlic, as it can cause headaches or migraines in some people.
5. It clears up your skin
Garlic can help you clear up your skin and prevent acne and other skin problems. Garlic has antibacterial and anti-inflammatory properties that can kill acne-causing bacteria and reduce the redness and swelling of pimples. Garlic also contains vitamin C and antioxidants that can boost collagen production and heal scars and blemishes on your skin. One study found that applying a gel containing 5% garlic extract to acne lesions for 12 weeks significantly reduced their size and number compared to a placebo gel.
To clear up your skin, you can eat raw or cooked garlic regularly, or take garlic supplements or oil. You can also apply garlic water or juice to your skin as a toner or a mask to cleanse,
However, be careful not to use garlic undiluted or too often on your skin, as it can cause irritation, sensitivity, or sunburn.
6. It prevents kidney stones
Garlic can help you prevent kidney stones by increasing your urine volume and citrate levels. Kidney stones are hard deposits of minerals and salts that form in your kidneys when your urine becomes too concentrated or acidic. They can cause severe pain, nausea, vomiting, and blood in the urine. One of the most common types of kidney stones is calcium oxalate stones, which form when calcium and oxalate combine in the urine.
Drinking garlic water can help you prevent kidney stones by diluting your urine and making it less acidic. Garlic contains citric acid, which can bind to calcium and oxalate in the urine and prevent them from crystallizing into stones. Citric acid can also dissolve existing stones and make them easier to pass.
Garlic is a versatile and nutritious food that can benefit your health in many ways. However, it is not a magic cure or a substitute for a balanced diet and lifestyle. You should also be aware of the potential side effects of consuming too much garlic or using it improperly on your teeth or skin. As with anything, moderation is key when it comes to garlic.
