Health benefits of garlic

“Let food be thy medicine, and medicine be thy food.” Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine. 
He actually used to prescribe garlic to treat a variety of medical conditions. Modern science has recently confirmed many of these beneficial health effects. 
Here are a few health benefits of garlic that are supported by human research.

Garlic Contains Compounds With Potent Medicinal Properties
Garlic is a popular ingredient in cooking due to its strong smell and delicious taste. Throughout ancient history, the main use of garlic was for its health and medicinal properties. 
Most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

Garlic Is Highly Nutritious But Has Very Few Calories
Calorie for calorie, garlic is incredibly nutritious. A single 3gm clove of garlic comes with 4.5 calories, 0.2 grams of protein and 1 gram of carbs.
It also has decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1. Garlic also contains trace amounts of various other nutrients.   

Garlic can reduce blood pressure
Cardiovascular diseases like heart attacks and strokes are the world’s biggest killers. 
High blood pressure, or hypertension, is one of the most important drivers of these diseases. 
Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure. 
https://pubmed.ncbi.nlm.nih.gov/16335787/

Garlic Improves Cholesterol Levels, Which Can Lower the Risk of Heart Disease
Garlic can lower total and LDL (bad) cholesterol. 
For those with high cholesterol, garlic supplements appear to reduce total and/or LDL cholesterol by about 10–15%. 
https://pubmed.ncbi.nlm.nih.gov/10975959/ 

Garlic Contains Antioxidants That Can Help Prevent Alzheimer’s Disease and Dementia
Garlic contains antioxidants that support the body's protective mechanisms against oxidative damage. Oxidative damage from free radicals contributes to the aging process. 
The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases. 
https://pubmed.ncbi.nlm.nih.gov/16484570/ 

Garlic Can Help You Live Longer
Garlic can help you live longer thanks to its beneficial effects on important risk factors like blood pressure and infectious disease.
The fact that it can fight infectious disease is also an important factor, because these are common causes of death in the elderly or people with a dysfunctional immune system.

Athletic Performance Can Be Improved With Garlic Supplements
Garlic was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers. 
People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity. 
Other studies suggest that exercise-induced fatigue may be reduced with garlic.
https://pubmed.ncbi.nlm.nih.gov/15881870/ 

Eating Garlic Can Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. 
A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. 
It also reduced many clinical signs of toxicity, including headaches and blood pressure. 
https://pubmed.ncbi.nlm.nih.gov/22151785/ 

​Garlic Can Improve Bone Health
No human studies have measured the effects of garlic on bone loss. 
One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency. 
This suggests that this supplement may have beneficial effects on bone health in women.
Foods like garlic and onions may also have beneficial effects on osteoarthritis.
https://pubmed.ncbi.nlm.nih.gov/23039014/ 

Garlic Can Combat Sickness, Including the Common Cold
Garlic supplements are known to boost the function of the immune system. 
One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo. 
The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.
https://pubmed.ncbi.nlm.nih.gov/11697022/ 

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​