Many compounds in garlic, such as allicin, give it medicinal properties. Garlic is known to have antioxidant, anti-inflammatory, and antibacterial properties. It also may protect the heart, liver, immune system, digestive system, and more.
Garlic is a diverse plant that can be eaten raw, cooked, and even taken as a supplement.
This article explains garlic's health benefits, provides nutritional information, and lists which form of garlic is most nutritious.
Raw Garlic Nutrition Facts
Since garlic cloves are packed with many bioactive compounds, raw garlic has many benefits. Three cloves of garlic have:
- Calories: 13.4
- Protein: 0.572 grams (g)
- Carbohydrate: 2.98 g
- Calcium: 16.3 milligrams (mg)
- Magnesium: 2.25 mg
- Phosphorus: 13.8 mg
- Potassium: 36.1 mg
- Sodium: 1.53 mg
Compounds in Garlic
Garlic contains the following bioactive compounds:
Is Raw Garlic More Nutritious Than Cooked Garlic?
Most foods retain the highest amounts of nutrients when eaten raw. However, garlic has antioxidant activity when cooked. Garlic's antimicrobial properties are decreased and may even be lost entirely with the heat from cooking.
Benefits of Eating More Garlic
Potential garlic benefits range from helping with acute issues like infections to reducing the risk of chronic health conditions.
Infection
Research shows garlic has antiviral activity against the following viruses that cause widespread infections:
- Flu and respiratory infections
- Immunosuppression: Human immunodeficiency virus (HIV)
- Genital herpes infection: Herpes simplex virus (HSV), cytomegalovirus (CMV)
- Neurological infection: Coxsackie B, echovirus, enterovirus
- Gastrointestinal infection: Rotavirus
- Other diseases: Dengue virus, hepatitis A virus, vaccinia virus
Experts say garlic's organosulfur compounds (OSCs) are to thank for the antiviral activity in garlic.
Garlic also has antibacterial and antifungal properties, inhibiting common fungal and bacterial strains. It may also improve the effect of antibiotics on antibiotic-resistant pathogens and support traditional antifungal treatment.
Cancer
Garlic's anticancer potential has been demonstrated in many studies using human cancer cells, including:
- Lung cancer
- Mouth cancer
- Stomach cancer
- Pancreatic cancer
- Ovarian cancer
- Endometrial cancer
- Breast cancer
- Prostate cancer
- Bone cancer
In addition, garlic has been found to repair DNA damage, stop cancer cell growth, and reduce inflammation.
Cholesterol
Many studies have evaluated garlic's potential to lower cholesterol. One meta-analysis found garlic may reduce cholesterol absorption and the synthesis of cholesterol and fatty acids. The study concluded that garlic can reduce total cholesterol and low-density lipoprotein (LDL) cholesterol ("bad cholesterol").
Blood Pressure
Garlic may also help with high blood pressure. One study of hypertensive (high blood pressure) participants found that garlic supplements lower systolic blood pressure (the first number measuring pressure in your arteries as your heart beats) similarly to antihypertensive medications.
This lowered blood pressure was associated with a 16% to 40% reduction in cardiovascular event risk. The research found evidence that vitamin B12 status plays an important role in how responsive someone is to the effects of garlic on blood pressure.
Liver Health
Garlic may help with liver health, too. Researchers studied the effects of garlic on people with nonalcoholic fatty liver disease. Of the participants who received garlic, 51% improved their condition compared to 16% of those who received a placebo.
Additionally, research found that consuming raw garlic may reduce the risk of liver cancer.
Digestive System
Garlic is also good for gut health. Research found that garlic supplementation increases gut microbiome diversity and has preventive effects on high-fat diet-induced metabolic disorders (disorders that affect metabolism) and dyslipidemia (abnormal blood lipids).
Researchers concluded that garlic is a potential prebiotic that can help prevent gut microbiome disturbances induced by diet.
Nervous System
Garlic protects the nervous system, including the brain, spinal cord, and nerves. One study found that aged garlic had protective effects against neurodegenerative disorders, including cerebral ischemia (insufficient blood flow to the brain) and Alzheimer's disease.
Kidney Health
The allicin in garlic may play a role in reducing kidney disease risk because it lowers blood pressure and oxidative stress (imbalance of damaging molecules known as free radicals in the body), which improves kidney function. The effects of garlic were similar to or better than Cozaar (losartan), a prescription drug commonly used as a first-line therapy for high blood pressure.
What Time of Day Should You Eat Garlic?
You can reap the benefits of garlic whether you eat it when you first wake up, incorporate it into a meal, or use it as a supplement at night. The best way to take garlic is how you like it because you'll be more likely to consistently incorporate it into your diet.
What About Garlic Supplements?
You can take garlic supplements as an alternative or in addition to eating it raw or cooked. The health benefits are the same.
While garlic is generally considered safe for most people when eaten in usual food preparation, little is known about the safety of high doses or when taken during pregnancy or while breastfeeding.
Side effects of garlic supplements may include:
Garlic may interfere with the effectiveness of some drugs, including Invirase (saquinavir) (a protease inhibitor commonly used to treat HIV) and some dietary herbs and other supplements.
If you take a blood thinner or plan to have surgery, tell a healthcare provider about all of your medications and supplements, including garlic.
Should Anyone Not Eat Garlic?
Garlic is safe for most people to eat daily. However, some people should avoid it or use care when consuming garlic. Limit or avoid garlic if you:
- Are allergic to garlic: Avoid garlic in all forms if you have an allergy. Some of those with a garlic allergy also have an allergy to other allium species (onion, leek, shallot, scallion, chives), so take care when introducing garlic.
- Have heartburn: Since a side effect of garlic is heartburn, you may want to avoid it.
- Take blood thinners or other medications: Talk to a healthcare provider before ingesting garlic since it may interfere with these medications.
- Plan to have surgery: Let your surgeon know that you are taking garlic because it increases the risk of bleeding. Your surgeon may recommend avoiding garlic several weeks before surgery.
What’s Considered “Too Much” Garlic?
There are no dietary guidelines or recommendations for how much garlic to consume. However, generally, one clove is considered a serving. Any time you consume more than a serving size of any food, you may be more likely to experience side effects.
The most common symptoms of overeating garlic include body odor and breath that smells like garlic. Gastrointestinal (GI) symptoms of too much garlic include gas, bloating, and heartburn.
Summary
Garlic is one of the most researched medicinal herbs. Its anti-inflammatory, antimicrobial, and antitumor properties offer many evidence-based health benefits. Including garlic in your diet could reduce your risk of some cancers, improve your heart, liver, and kidney health, and help resolve some infections.
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