Health Benefits of Garlic You Should Know

Garlic isn't just for adding flavor to your favorite dishes it also comes packed with impressive health benefits. While some claims about garlic's powers are well-supported by science, others still need more evidence. Here's a breakdown of the proven perks of garlic, the potential benefits, and the myths you can skip.

3 Proven Health Benefits of Garlic

1. Fights Inflammation

Garlic is rich in antioxidants and sulfur compounds, like allicin, which may help reduce inflammation. Chronic inflammation is linked to diseases like heart disease, rheumatoid arthritis, and Alzheimer's, according to Harvard Health Publishing.

• A 2013 study in Food and Chemical Toxicology found that raw garlic has a stronger anti-inflammatory effect than cooked garlic due to higher allicin levels.

• Consuming raw garlic could be especially helpful if you struggle with inflammatory conditions.

2. Supports Heart Health

Garlic may contribute to a healthier heart by helping lower blood pressure and potentially reducing the risk of heart disease and stroke.

• A 2006 review in The Journal of Nutrition highlighted garlic’s potential to reduce unstable angina, improve blood vessel elasticity, and slow calcium buildup in arteries.

• However, high doses of garlic powder (often more than what's used in everyday cooking) were typically needed to see these benefits.

Additionally, some research suggests garlic powder may have antithrombotic effects, which could help prevent blood clots. But be careful with garlic supplements if you're on blood thinners, as they might increase bleeding risks.

3. Aids Liver Function

Garlic may support your liver by activating enzymes that help flush out toxins, according to Fisher-Titus Medical Center.

• A 2016 study in Advanced Biomedical Research showed garlic powder supplements could reduce body weight and fat in people with fatty liver disease.

• To keep your liver healthy, eat a balanced diet rich in fruits and vegetables, possibly including garlic.

4 Potential Health Benefits of Garlic

1. Boosts Immunity

Garlic may help your immune system fight off colds and infections.

• A 2012 study in Clinical Nutrition found that aged garlic extract enhanced immune cell function and reduced the duration of colds.

However, these results apply to concentrated garlic extracts, not the typical garlic used in cooking.

2. May Help with Acne

Thanks to its antibacterial and anti-inflammatory properties, garlic might reduce acne-causing bacteria, according to the Cleveland Clinic. But there’s no solid research to confirm garlic’s effectiveness for acne, and applying it directly to the skin can cause irritation.

3. Could Lower Cancer Risk

Garlic’s sulfur compounds may help prevent certain cancers, especially in the gastrointestinal tract, per a 2015 review in Cancer Prevention Research.

• A 2013 study found that eating raw garlic twice a week was associated with a lower risk of lung cancer.

4. Shows Promise for Gastritis Relief

Garlic extract has shown potential in animal studies to reduce gastritis symptoms, but more human research is needed. Foods rich in flavonoids, like garlic, may help prevent H. pylori infections, a leading cause of gastritis.

5 Garlic Myths to Ignore

Not all garlic health claims hold up under scrutiny. Here are five myths to skip:

• HPV Treatment: While a small study suggested garlic might help with genital warts, it is not a reliable treatment for HPV or other STIs. The CDC recommends vaccination and regular screenings instead.

• Cold Sores: There’s no concrete evidence that garlic can combat herpes simplex virus. Instead, try a cold compress or petroleum jelly.

• Hemorrhoid Relief: Despite anecdotal claims, using garlic as a hemorrhoid treatment is not recommended. Stick with approved remedies like witch hazel or aloe vera.

• Gout Management: While garlic’s anti-inflammatory properties might help with arthritis, there’s no direct evidence it treats gout specifically.

• Staph Infections: Garlic has antibacterial properties, but it shouldn’t replace medical treatments for staph infections, especially MRSA.

Are There Risks to Eating Garlic?

Garlic is generally safe, but there are a few things to consider:

• Bad Breath and Body Odor: These are common side effects of eating raw garlic.

• Stomach Upset: Consuming too much garlic, especially on an empty stomach, can cause gas and digestive discomfort.

• Blood Thinner Interaction: Garlic supplements may increase bleeding risks, especially if you're on blood-thinning medication. Always talk to your doctor before adding new supplements to your routine.

The Bottom Line

Garlic can be a flavorful and health-boosting addition to your diet when used in moderation. While some benefits are well-supported by science, others still need more research. Stick to using garlic as part of a balanced diet, and consult a healthcare professional before trying garlic supplements.

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