Proven Health Benefits of Garlic

Proven Health Benefits of Garlic and Its Uses! It’s incredible how garlic can instantly make your dishes better, but wait until you experience the health benefits of garlic in your health! 

Because of its distinct flavor, garlic is widely used around the world and in different cuisines. You can always use it in Asian, African, and Latin American recipes for an enriched taste and appetizing aroma. 

In the form of a bulb, the garlic grows underground and produces flower stalks. The garlic bulb can be made of up to 20 cloves, each covered in papery skin. 

If you like it raw, the garlic will have an intense pungent flavor. Once cooked, it will have a mellow taste and a touch of nuttiness. You can fry, saute, bake, braise, or roast the garlic to unleash its quality. 

proven health benefits of garlic and its uses
Garlic is a versatile and healthy ingredient that you can use for your dishes.

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It’s not all about flavor because the health benefits of garlic can be truly life-changing! 

Nutrition Facts

Garlic may come in small cloves, but you won’t believe how nutritious it is. There are many essential health supplements that you can gain from garlic. 

According to the Food Data Central, these are the nutrients in 100 grams of garlic:

Water63.1 grams
Energy130 kcal
Carbohydrates28.2 grams
Fiber2.7 grams
Selenium9.8 micrograms
Vitamin C10 milligrams
Sodium17 milligrams
Protein6.36 grams
Calcium181 milligrams
Iron1.7 milligrams
Potassium400 milligrams
Phosphorus153 milligrams
Manganese1.67 milligrams


Since you only need to use them in small amounts, garlic won’t have many calories. In fact, each clove only has about 4.5 calories. 


Due to the low level of calories in garlic, you can also expect that it has fewer carbohydrates. One clove of garlic can have just one gram of carbohydrates.


In 100 grams of garlic, you can get up to 2.7 grams of fiber. I suggest using garlic for fiber-rich foods for good digestion and added fiber content. 

Now, you won’t have to doubt how healthy and nutritious garlic is!

Vitamins and Minerals

No matter how small garlic cloves are, they still have vitamins and minerals for you. Each of these can definitely have positive effects on your diet.

  • Sodium
  • Niacin
  • Choline
  • Manganese
  • Protein
  • Fiber
  • Folate
  • Phosphorus
  • Copper
  • Zinc
  • Magnesium
  • Vitamin C
  • Sleneium
  • Calcium
  • Vitamin K
  • Potassium
  • Thiamine
  • Iron

Just imagine what each of these vitamins and minerals can do for your health!

Plant Compounds

Like other aromatics, garlic also has plant compounds that add to how good it is for you. Garlic compounds include allicin, diallyl sulfide, and ajoene.

  • Allicin: It is an active compound in garlic that helps with cancer prevention, blood sugar control, and muscle recovery.
  • Diallyl sulfide: You can trust that diallyl disulfide can relieve inflammation, improve heart health, and promote brain function.
  • Ajoene: It’s an antioxidant that can positively affect your blood circulation. It also protects you from heart problems like stroke.

It’s no surprise that garlic is healthy because it has these important plant compounds, too!

9 Top Health Benefits of Garlic

Get ready to experience these health benefits of garlic! 

Detoxifies the body

In what ways can garlic detoxify your body? It has potent effects on heavy metal toxicity to prevent organ damage. Garlic has a compound called allicin that reduces lead in the body. 

According to Healthline, garlic can even reduce symptoms of toxicity like headaches and hypertension. You can definitely count on garlic to keep your vital signs in check. 

Protects the heart

There are different ways that garlic can help with your heart health. It can regulate your cholesterol levels and reduce blood clots. Garlic is also safe for people with high blood pressure. 

The Journal of Nutrition found that garlic supplements can significantly lower bad cholesterol. Say goodbye to bad cholesterol and hello to a heart-healthy diet. 

Strengthens bones

High oxidative stress is one of the main causes of bone problems, but with the help of garlic, you can take better care of your bones. It also offers relief from symptoms of bone conditions. 

A study in Electronic Physician shared that garlic can reduce oxidative stress to prevent osteoporosis. There are also garlic supplements that can lessen pain in your bones and joints.

Boosts immunity

You can live a longer and healthier life with the immunity-boosting properties of garlic. It’s a great herb to enjoy if you want to avoid the common cold, flu, and other health problems. 

Elsevier mentioned that garlic can also have antiviral effects to help your cells fight against bacteria. Whenever you’re not feeling well, consider garlic for your meals and drinks. 

Prevents cancer

Stay safe from cancer and its health consequences with the cancer-fighting potential of garlic. There are different types of cancer you can avoid with this herb. 

Providence suggests eating fresh garlic to lessen the risk of getting colon cancer. Garlic also has a high level of antioxidants to prevent cancer cell growth and spread. 

Promotes brain function

As you age, it is important to take better care of your brain to retain its function. Adding garlic to your diet can benefit your brain and even mental illnesses. 

Experimental and Therapeutic Medicine found that garlic supplements positively affect people with Alzheimer’s. Antioxidants from garlic can also lessen oxidative stress for a healthy brain. 

Relieves inflammation

You might be surprised at how garlic can relieve inflammation in the body. Since it has many antioxidants and compounds, it can lessen swelling and protect you from many health conditions. 

Research by Mary Ann Liebert, Inc. mentioned that garlic oil can reduce inflammation in sore muscles and joints. It is also known to keep your cartilage strong even amidst arthritis.

Reduces blood pressure

Did you know that having high blood pressure can expose you to troublesome symptoms? Hypertension is linked to heart attacks, stroke, chest pain, kidney damage, vision problems, and even heart failure.

Spice World Inc. suggests taking garlic supplements to lower blood pressure. You can also add garlic to your meals for a more effective solution against hypertension. 

Improves physical activity

Whether you want to exercise, be productive, or just stay fit, garlic is always worth considering for your diet. You need to keep your body strong and healthy to live a longer life. 

According to PharmEasy, garlic is helpful for better exercise capacity. You will improve your endurance and performance while getting the physical activity that you need. 

Garlic certainly makes everything better, from the food to your health!

proven health benefit of garlic

Ripening Process

Whenever you see green garlic, remember that this is immature garlic. The bulb is white with touches of pink, and it also looks like an overgrown scallion. It is perfectly safe to eat green or immature garlic, especially for salads and dressings. 

You can buy ready-to-use garlic in grocery stores. Check if the garlic feels firm without any soft spots or holes. Surprisingly, the garlic will not have a powerful smell while still whole.

Real Simple suggests keeping garlic in a dry area with air circulation. Place them in the fridge only when you need to use them within a few days. 

At home, I love making Frozen Garlic Cubes for easy-to-use garlic while cooking. Try it at home so that garlic will never go to waste! 

Side Effects

While there are many health benefits of garlic, eating too many of these can still put your health at risk. These are some of the side effects you need to know:

  • Breath and body odor – an unpleasant smell in your mouth and body
  • Heartburn – a burning sensation in the chest
  • Stomachache – pain and discomfort in the stomach area
  • Bleeding – loss of blood
  • Flatulence – buildup of gas
  • Diarrhea – loose and watery stool
  • Indigestion – discomfort while eating
  • Skin irritation – swelling and rashes
  • Nausea – feeling sick to your stomach

The National Nutrition Council suggests using one to two garlic cloves daily. There are many ways to use garlic for your recipes, and every time, you can get the best results! 


With garlic in your diet, you will enjoy better dishes, fantastic aroma, and the best health benefits! 

The intense flavor of the garlic certainly reflects how powerful its health benefits are. No matter how you cook it, garlic will always take your meals and lifestyle to the next level. 

Once again, here are the health benefits of garlic you need to know:

  • Boosts immunity
  • Reduces blood pressure
  • Promotes brain function
  • Improves physical activity
  • Detoxifies the body
  • Strengthens bones 
  • Prevents cancer
  • Protects the heart
  • Relieves inflammation

Staying healthy with garlic is as easy as using one to two cloves daily. Each garlic clove truly matters! 

Suggested Recipes

I can’t count how often I’ve used garlic for home-cooked recipes. It’s certainly a staple herb in the kitchen, and it’s always on the grocery list! Here are some of my favorite ways of using garlic:

Aside from using fresh garlic, you can also turn it into garlic powder for longer storage and effortless cooking! 

Frequently Asked Questions

What are the health benefits of garlic?

The health benefits of garlic include its anti-inflammatory, antiviral, and anti-bacterial properties to help your body fight against ailments. It boosts your immunity and improves physical activity for an active lifestyle. 

Garlic is also known to have good effects on your blood pressure and cholesterol levels to keep your heart healthy. There is also evidence that garlic enhances brain function and memory. 

What are the 10 health benefits of garlic?

Some of the best health benefits of garlic include the following:

  • Promotes brain function
  • Reduces blood pressure
  • Boosts immunity
  • Protects the heart
  • Improves physical activity
  • Relieves inflammation
  • Strengthens bones
  • Prevents cancer
  • Detoxifies the body

What happens when you eat garlic every day?

Eating garlic daily can give you a better chance of fighting ailments and diseases. It’s also good for your heart because it regulates blood pressure and cholesterol. 

You can also trust that having garlic daily is great for your brain, bones, and immunity. It detoxifies your body for improved overall health. 

What diseases does garlic treat?

Some of the known diseases that can be avoided with garlic include heart problems, like stroke and heart attack, hypertension, and other health conditions.

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