The Many Health Benefits of Garlic: What Can't It Do?
Very few plants offer as many health benefits as this pungent, powerful superfood.
Garlic won't protect you from vampires, as suggested by the old horror classics. But it can protect you from a broad range of diseases and health problems, up to and including cancer.
When it comes to its medicinal properties, garlic is one of the most amazing plants on Earth. And you'll soon see why.
By the time you finish this week's issue, you'll be looking for any excuse to bring more of this pungent, bulbous superfood into your diet.
A Garlicky Appetizer to Start With…
We'll take a deep dive into the science in just a moment. But first, an appetizer. Here are some of garlic's impressive health benefits, based on clinical research:
Cholesterol: Garlic has been shown to lower total and LDL ("bad") cholesterol levels in people with elevated cholesterol. Some studies suggest it can reduce cholesterol by 10-15%.
Blood Pressure: Clinical trials indicate that garlic can help reduce high blood pressure (hypertension), possibly as well as prescription medicines.
Inflammation: Garlic contains compounds that may help reduce inflammation, which is linked to many chronic diseases including heart disease.
Immune Support: Studies have found that garlic can enhance the immune system's function. It may reduce your risk of becoming sick in the first place, and how long you stay sick.
Oxidative Stress: Garlic contains antioxidants that help protect the body from oxidative damage, which can contribute to aging and various diseases.
Antimicrobial: Garlic has well-known antimicrobial properties. One of its active compounds, allicin, is effective against a wide range of harmful bacteria, fungi, and viruses.
Cancer: Some studies have found a link between garlic consumption and a reduced risk of certain types of cancers, particularly the gastrointestinal variety.
And now for the main course. Here are X science-backed (and impressive) health benefits of garlic and its sulfurous compounds.
1. Improving Blood Sugar and Cholesterol Profiles
Many adults struggle to control their blood sugar and/or cholesterol as they get older. It's referred to as metabolic syndrome, and it affects around one in three adults according to some estimates.
As it turns out, garlic can assist with blood sugar and cholesterol management. According to an analysis of controlled trials published in the journal Food and Nutrition Research:
"Current data confirms that garlic supplement plays positive and sustained roles in blood glucose, total cholesterol, and high/low density lipoprotein regulation in the management of T2DM."
2. Increasing Blood Flow
Restricted blood flow can cause problems throughout the body. After all, our blood serves as a delivery mechanism for oxygen, nutrients, and other things our bodies need.
Garlic offers health benefits here as well, by increasing blood flow.
According to a randomized controlled trial published in the journal Nutrients:
"FGE ingestion resulted in significant increases in rCBF [regional cerebral blood flow] and increases in body surface temperature through alterations in PBF."
Another study published in the Journal of Nutritional Biochemistry showed that "data suggest that garlic supplementation increases resting tissue blood flow."
Garlic can relax the blood vessels and inhibit platelet aggregation. Additionally, garlic's antioxidant power can help maintain proper blood vessel function. All of these things can improve blood flow.
3. Combatting Depression
Studies have shown that people with compromised gut health and/or digestive issues have a higher risk of anxiety and depression. Garlic's health benefits can help here as well.
According to a study published in the journal Food and Function:
"The results revealed that GEO [garlic essential oil] administration caused significant changes in the α and β diversity and abundance of certain bacteria. At the genus level, GEO administration significantly increased the relative abundance, particularly beneficial SCFA-producing bacteria, and may improve depression-like behavior."
And speaking of gut health, a report in the journal Nutrients found that "whole garlic may be a potential prebiotic that is able to prevent against ... disturbance of the gut microbiome."
4. Reducing the Risk of Cancer
We all know someone who has either struggled with or succumbed to some form of cancer. It's a terrible disease that causes tremendous suffering for those affected by it.
So it's only logical to do everything we can to shield ourselves from cancer.
(You probably know where this is going.)
Yep, garlic could help protect you from cancer as well. According to a 2023 article published in the journal Frontiers in Pharmacology:
"The anti-cancer action of garlic is likely the best researched of the many advantageous pharmacological effects, and its use offers significant protection against the risk of developing cancer."
5. Guarding Us From Viruses and Bacteria
Garlic has potent antimicrobial properties. Many studies have shown that it can protect us from a wide range of viruses, bacteria, and fungi.
A clinical review published in 2020 stated the following:
"This review highlights that garlic possesses significant antiviral activity and can be used prophylactically in the prevention of viral infections."
It can even protect us from certain strains of bacteria that are resistant to traditional antibiotics, including the dreaded Methicillin-resistant Staphylococcus aureus (MRSA).
According to the journal Cell Communication and Signaling: "plant extracts such as cranberry extract and garlic extract have exhibited inhibitory effects on S. aureus biofilms."
Cautions: Garlic has potent blood-thinning properties. This can benefit many people, while posing risks for certain groups. For instance, garlic could interact with anticoagulant medications or increase the risk of bleeding. Supplements can deliver a more concentrated dose than food sources, so talk to your doctor before supplementing with garlic.