Garlic Health Benefits (Our Top 5)

Garlic Health Benefits (Our Top 5)

Garlic has been used in traditional medicine for decades. Not everyone is a fan of garlic because of the pungent smell and taste. Eating garlic right before going to work or order a platter which contains raw garlic at a business lunch, is not desirable. Even if you look impeccable and wear the most expensive perfume, your garlic breath will make most people run away!

Traditional medicine recommends garlic to treat and prevent viral, bacterial, parasitic, and fungal infections, among many others. It's basically a medicinal plant that boosts your immune system. It also prevents different types of chronic diseases, including heart-related conditions.  

Here are our top 5 health benefits that were proven scientifically.



Garlic Can Prevent Heart Disease

Studies have shown that garlic has a cardioprotective effect. It can reduce LDL cholesterol levels by 10-15%. Regarding HDL and triglycerides levels, garlic has no well-grounded effect. The main issue is that doctors cannot tell you how much garlic you should consume, in which form, or for how long. Regardless, garlic has a positive effect on heart health. [1] [2]

Garlic is very easy to incorporate in your diet. It has a low amount of calories and gives flavor to so many dishes.

Try our Chicken Breast Rolls - a popular recipe that doesn't contain any harmful ingredients for the heart, and contains garlic powder. As usual, you can adjust the quantity of the spices according to taste.



Garlic Can Reduce Hypertension

Hypertension is one of the principal reasons of heart strokes and attacks. It can also lead to kidney disease, sexual dysfunction, vision loss, and other health issues. Garlic has compounds that can improve blood pressure levels. [3]

The phytochemicals present in garlic have antioxidant properties and can prevent oxidative damage. People with hypertension can benefit from taking garlic supplements. The amount required is the equivalent of about four cloves a day. If you resort to capsules, read the labels to ensure that the dose is high enough. [4]

If you want to make an easy recipe which contains garlic, you have plenty of options. Dips are some of the quickest and healthiest out there, especially if they are homemade. 

Our Hummus With Garlic and Artichoke And Spinach Dip are two easy and healthy recipes, which aren't only satiating and tasty, but also filled with tons of nutrients and components essential for a fit body.



Garlic Boosts The Immune System

Scientists have different opinions concerning garlic's influence on the immune system. Some studies show positive results, while others state that more research is needed. [5]

Aged garlic extract (AGE) has numerous positive effects on the body. Some people take it to reduce hypertension, but it is also beneficial for the immune system. [6]

Some people eat plenty of garlic during winter, and they thank their diet if they don't get sick. Nonetheless, a healthy immune system doesn't improve by eating garlic alone. Foods containing antioxidants, vitamins, and minerals play a crucial role.  

Garlic might not prevent the common cold and the flu, but it reduces the severity of the symptoms. [7]

When having the flu, crush or cut the garlic before eating it. This allows more allicin to form. If you let it sit outside for around 10-15 minutes, you'll get the health benefits even if you cook it. And, if you can tolerate it, use high quantities in your meals. 

Treat yourself with a warm soup during the winter season. Try our Chicken Quinoa Soup. It's super delicious on its own, but if you top it with sour cream, plenty of fresh crushed garlic, and a bit of ACV, you'll end up with natural cold medicine.



Garlic Can Reduce Metal Toxicity

Garlic is beneficial for those who are predisposed to lead toxicity.

117 people who work in the car battery industry participated in a study that revealed the effectiveness of a high dose of garlic over some time.

The conclusion was that garlic can be a treatment option when someone has mild-to-moderate lead poisoning. [8]

One of our popular recipes in which the garlic quantity can be increased substantially is Grilled Trout. This main dish contains garlic, and it can be served with garlic paste. Feel free to crush an entire garlic head!



Garlic May Prevent Bone Loss

Scientists can't vouch yet for using garlic to prevent osteoporosis. Many studies show the benefits of garlic in rats, but not in humans. Garlic can increase estrogen in female rats leading to a decrease in bone loss. In some cases, garlic oil has proven helpful, while in others, garlic supplements have taken the credit. [9][10]

Even if you can't rely on garlic to prevent hip fractures, you can rest assured that it has a positive effect on the body's cells. 

Garlic contains diallyl disulfide that reduces the effects of pro-inflammatory cytokines. The spice helps fight inflammation and may even help prevent bone and cartilage diseases. [11] [12]

Garlic powder is often used while making recipes because it doesn't have the same pungent smell as raw garlic. It is also easier to store, has a longer shelf-life, and can be added to dishes in small quantities to provide a barely noticeable flavor. 

Caprese Inspired is one of our super delicious salads that has garlic powder as an ingredient. However, you can use the raw version. Grate or crush some garlic, leave it outside for about 10 minutes, then toss it in the salad. If you want, you can add a bit more olive oil to diminish the garlic's taste.