Garlic is more than just a flavorful addition to meals; it’s also packed with potential health benefits. Its use in medicine dates back thousands of years, and modern science has begun to confirm many of its beneficial properties. Here are six proven health benefits of garlic that are supported by research.
1. Combats Sickness, Including the Common Cold
Garlic has been shown to boost the function of the immune system. A large-scale study found that a daily garlic supplement reduced the number of colds by 63% compared with a placebo. Additionally, the average length of cold symptoms was reduced by 70%, from five days in the placebo group to just 1.5 days in the garlic group.
2. Improves Heart Health
Garlic can have significant cardiovascular benefits, including lowering blood pressure and reducing cholesterol levels. Studies suggest that garlic supplements have the potential to lower blood pressure in individuals with hypertension. Moreover, garlic reduces LDL cholesterol levels, which is known as the “bad” cholesterol, and can modestly decrease total cholesterol, contributing to heart health.
3. May Help Detoxify Heavy Metals in the Body
Garlic contains sulfur compounds that 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.
4. May Improve Bone Health
Garlic appears to have beneficial effects on bone health by increasing estrogen levels in females, which can be a significant factor in bone health during menopause. Studies have shown that garlic can minimize bone loss by increasing estrogen in females, suggesting that it might have beneficial effects on bone health for women.
5. Antioxidant Properties May Help Prevent Alzheimer’s Disease and Dementia
The antioxidants in garlic can support the body’s protective mechanisms against oxidative damage. Increased antioxidant enzymes in humans, as well as a significant reduction in oxidative stress in those with high blood pressure, have been demonstrated in studies. These effects suggest that the high dose of garlic could enhance antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with hypertension, potentially preventing chronic conditions such as Alzheimer’s disease and dementia.
6. Improves Athletic Performance
Garlic was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers. Most notably, it was administered to Olympic athletes in ancient Greece. Rodent studies have shown that garlic helps improve exercise performance, but very few human studies have been done. People with heart disease who took garlic oil for six weeks had a 12% reduction in peak heart rate and better exercise capacity.
How to Incorporate Garlic for Maximum Health Benefits
To benefit from garlic, it is best consumed raw, or it can be lightly cooked before being added to foods. The active compound, allicin, forms when garlic is chopped or crushed and is most concentrated a few minutes after preparation. It’s beneficial to let it stand for a bit before adding it to recipes to maximize its nutritive potential.
Garlic is not only versatile in the kitchen but also carries numerous health benefits that make it a superb dietary addition. Whether you are trying to boost your immune system, reduce your cholesterol, or improve your exercise performance, garlic may be the supplement you are looking for.
