Garlic is a potent, edible bulb that grows in the ground. It’s used in both kitchens as a spice and in medicine cabinets around the world. Its pungent flavors make some of our most beloved dishes, but its health benefits are what have made it a basic staple for over 5000 years. Ancient Egyptians used it to boost the strength of pyramid builders, and the Greeks used it for endurance before athletic competitions. Garlic is used across Asia in traditional Chinese medicine and Ayurvedic practices.
Garlic had antimicrobial properties before the invention of antibiotics in 1928. It contains sulfur compounds including allicin. Since it’s a natural product, it can’t be patented, but its power lies in its dual role as medicine and flavoring. It’s the allicin and other sulfur compounds that give garlic its therapeutic effects.
Here are eight powerful health benefits of garlic:
- Helps with digestion and detoxification. Garlic supports the function of the liver by enhancing detoxification enzymes. Allicin in garlic can help reduce lead levels in the body. Garlic also promotes gut health by providing prebiotic fiber to feed the good bacteria in the gut.
- Boosts the immune system. Research in 2016 suggests that people who took garlic supplements for three months during cold and flu season experienced less symptoms and missed fewer days of work/school. The compounds in garlic also have antiviral properties, which may prevent viruses from entering host cells.
- Lowers inflammation. Garlic contains antioxidants such as quercetin and sulfur compounds, which are both known to reduce inflammation. Chronic inflammation is the root cause of nearly every disease in this world.
- Prevents heart disease. A 2020 review of studies shows that garlic supplements can lower blood pressure levels in patients with high blood pressure. Researchers linked this to a 16% to 40% lower risk of experiencing cardiovascular events. Multiple studies show that allicin helps to lower blood pressure by relaxing blood vessels and allowing them to flow easily. A 2018 research review suggests that garlic can also lower total and LDL cholesterol. However, it appears garlic has no effect on triglycerides and HDL cholesterol.
- Reduces cancer risk. Some studies have linked a higher intake of garlic with a reduced risk of stomach and colon cancers. The organosulfur compounds may inhibit the growth of cancer cells. A 30-year study of 125,000 people found that garlic consumption (5 or more times a week) was associated with a reduced risk of gastric cancers. Garlic and other members of the allicin family are great cancer-fighting foods for people to eat while fighting cancer and to prevent it in the first place. Allicin is released when garlic is crushed, chopped, or chewed.
- Increases longevity. In a 2019 Chinese study, it was found that older adults who consumed garlic 1-4 times weekly lived longer than those who did not. Both in vitro and in vivo studies have shown that garlic has protective effects on the aging process. Just the fact that garlic reduces inflammation and blood pressure contributes to one’s longevity.
- May improve athletic performance. Garlic was probably one of the first performance-enhancing substances. Animal studies have shown that garlic does help with athletic performance. A recent 2023 study found that although garlic did not improve the cyclists’ performance in a 40-km race, it did reduce oxidative stress and muscle damage.
- May prevent Alzheimer’s disease and dementia. We know that oxidative stress and damage are related to cognitive decline. Garlic contains antioxidants that protect against oxidative damage. A 2016 study suggests that the antioxidants in garlic may significantly reduce oxidative stress and lower your risk of cognitive decline. With my father dying from this dreaded Alzheimer’s disease, garlic never looked so good to spice up dishes or to take in supplement form.
When using garlic in recipes, it’s best to crush it and then allow it to sit for 10 minutes before cooking to increase the allicin production. Cooked garlic makes it easier on your gut, but raw garlic is more potent. To retain more health benefits, add minced garlic toward the end of the cooking process. You can even add crushed garlic with a little parsley and salt to soft butter to use as a spread on homemade bread. No more than 1-2 cloves of garlic daily should be used to prevent bad breath, body odor, and stomach irritation.
What favorite recipes do you use garlic in?
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Eight Powerful Health Benefits of Garlic
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For Your Health,
Ginny
Ginny Dent Brant is a speaker and writer who grew up in the halls of power in Washington, DC. She has battled cancer, ministered around the world, and served on the front lines of American culture as a counselor, educator, wellness advocate, and adjunct professor. Brant’s award-winning book, Finding True Freedom: From the White House to the World, was endorsed by Chuck Colson and featured in many TV and media interviews. Unleash Your God-Given Healing: Eight Steps to Prevent and Survive Cancer was released in May 2020 after her journey with cancer and was recently awarded the First Place Golden Scrolls Award for Memoirs, a finalist in Serious Writers Book of the Decade, and Second Place in both Selah Awards for Memoirs and Director’s Choice Award for Nonfiction at the Blue Ridge Mountain Christian Writer’s Conference. It recently received the Christian Authors Network’s (CAN) Gold Award for Excellence in Marketing for reaching 62.5 million people with a message of cancer prevention and survival. It was written with commentary from an oncologist and was featured on CBN’s Healthy Living Show, Atlanta Live, and CTN’s Homekeepers along with over 75 media outlets. Learn more and cancer and wellness prevention blog and book information at www.ginnybrant.com. Ginny is on YouTube
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***** This content is strictly the opinion of Ginny Brant and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Ginny Brant nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. *****
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