According to the scientific journal Healthline, recent studies show that garlic may have tangible health benefits, such as protecting against colds, as well as the potential to lower blood pressure and cholesterol levels.
"Let food be thy medicine and medicine be thy food"' these are famous words attributed to Hippocrates, the ancient Greek physician who is considered the "father of Western medicine." He recommended garlic for treating a variety of medical conditions – and modern science has indeed confirmed many of these health effects. Healthline notes 11 medical virtues of eating garlic in the article.
1. Garlic contains compounds with potent medicinal properties: Throughout history, garlic has been widely used for its health and medicinal benefits. Today it is known that most of the benefits stem from sulfur compounds formed when a garlic clove is chopped, crushed, or chewed. The most famous compound is allicin, but it is unstable and exists for only a short time after cutting the garlic. Additional compounds include diallyl disulfide and S-allyl cysteine. These compounds are absorbed into the body through the digestive system and disperse throughout the body, where they exert significant biological effects.
2. Garlic is highly nutritious but low in calories: Garlic is considered a very nutrient-dense food relative to its calories. One clove of garlic (about 3 grams) contains about 4.5 calories, 0.2 grams of protein, and 1 gram of carbohydrates. It also contains: Manganese, vitamin B6, vitamin C, selenium, and dietary fiber.
3. Garlic may protect against illness, including colds: A 2016 study found that aged garlic extract may strengthen the immune system. Participants who took supplements experienced milder symptoms and fewer days of absence. Additional studies point to possible antiviral activity.
4. Reducing blood pressure: Studies have found that garlic supplements may lower blood pressure in people with hypertension. A link to reduced risk of cardiovascular events was also found. It is possible that allicin assists in relaxing blood vessels and reducing a hormone that raises blood pressure.
5. Improving cholesterol levels: Garlic may reduce LDL ("bad") cholesterol and total cholesterol. Studies found a decrease of up to 10% in LDL after prolonged use of supplements. However, no significant effect on triglycerides or HDL was observed.
6. Antioxidants and brain protection: Garlic contains antioxidants that may reduce oxidative damage and assist in protecting against diseases such as Alzheimer's and dementia. Animal studies have shown potential for protecting cognitive function, but further research in humans is required.
7. Potential for extending life: It is difficult to prove directly, but the effect of garlic on risk factors (such as blood pressure and infections) may contribute to longevity. A study in China found that weekly consumption of garlic is linked to a higher life expectancy.
8. Physical performance: In the past, garlic was used to improve physical strength and reduce fatigue. Animal studies have shown an improvement in performance, but in humans, the results are less conclusive.
9. Assisting in the detox of heavy metals: Sulfur compounds in garlic may reduce the toxicity of heavy metals such as lead. A study found a 19% decrease in lead levels among workers exposed to high levels.
10. Improving bone health: Studies indicate that garlic may reduce oxidative stress related to osteoporosis. An improvement in joint pain was also found among some of the participants.
11. Easy to incorporate into the diet: Garlic is a simple and delicious addition to many dishes, especially soups and sauces. It can be consumed fresh, crushed, in powder, or as an extract.
At Healthline, they describe side effects such as: Bad breath, the possibility of an allergy, and an effect on blood clotting (important for those taking blood thinners). Additionally, they recommend waiting about 10 minutes after crushing to preserve allicin, note that there is no definitive proof that it is preferable on an empty stomach, recommend eating raw garlic which may preserve more active compounds, and add that daily eating is safe for most people in normal food amounts.
The bottom line: Garlic is an ancient food with tangible medical potential, which modern science is beginning to confirm. It is safe for most people, but caution should be exercised with increased use, especially among patients on blood thinners.