Garlic Health Benefits and How to Grow Garlic

Garlic has long been celebrated for its culinary and medicinal uses, dating back to ancient civilizations.

Modern research continues to uncover its impressive health benefits, solidifying its reputation as a nutritional powerhouse.

Here’s a closer look at the proven health benefits of garlic, supported by scientific studies.

We´ll also go over how to grow garlic so you will always have access to the most tasty and nutrient-rich garlic for whatever you want to use it for.

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Garlic belongs to the Allium family, which includes onions, shallots, and leeks. Each garlic bulb is divided into individual cloves, typically 10–20 per bulb. While renowned for its pungent flavor, garlic is also rich in compounds that provide health benefits.

The key lies in sulfur compounds, such as allicin, which form when garlic is crushed or chopped. These compounds travel through the body, delivering numerous biological effects, including anti-inflammatory and immune-boosting properties. However, allicin is unstable and exists only briefly in fresh garlic, making timing essential for maximizing its benefits.

Garlic’s sulfur compounds, formed during preparation, are responsible for its powerful medicinal effects.

Garlic offers a nutrient-dense profile with minimal calories. A single clove (3 grams) contains just 4.5 calories, along with vitamin C, vitamin B6, manganese, and selenium. It also provides small amounts of other essential nutrients, contributing to overall health.

Low in calories but high in nutrients, garlic is a valuable addition to a balanced diet.

Garlic Boosts Immunity and Reduces Illness Severity

Garlic may bolster your immune system. A 2016 study found that aged garlic extract supplements reduced the severity of cold and flu symptoms, with participants missing fewer days of work or school. Garlic’s antiviral properties may inhibit the replication of viruses, helping your body ward off infections.

Garlic can reduce the duration and severity of colds and flu, thanks to its immune-boosting effects.

High blood pressure is a major risk factor for heart disease and stroke. Garlic supplements may reduce blood pressure in people with hypertension. A 2020 analysis revealed that garlic could lower blood pressure similarly to standard medications, without significant side effects.

Garlic supplements can help reduce high blood pressure, promoting heart health.

Garlic Lowers Cholesterol Levels

Research suggests garlic can reduce total and LDL (“bad”) cholesterol levels. A 2018 review noted that regular garlic consumption or supplementation might lower LDL cholesterol by up to 10%. However, garlic does not appear to significantly affect HDL (“good”) cholesterol or triglycerides.

Garlic may reduce LDL cholesterol, lowering the risk of heart disease.

Oxidative stress contributes to aging and diseases like Alzheimer’s and dementia. Garlic contains antioxidants that combat free radicals, potentially reducing the risk of cognitive decline. Some studies also suggest that allicin in garlic could offer neuroprotective benefits, though more research is needed.

Antioxidants in garlic may protect against age-related cognitive decline and dementia.

Garlic’s Role in Longevity

While no direct studies link garlic to increased lifespan, its ability to reduce risk factors like high blood pressure and infections suggests it may promote longevity. A 2019 study found that older adults consuming garlic regularly had a lower mortality rate compared to infrequent consumers.

Garlic’s positive effects on chronic diseases and immunity may contribute to a longer life.

Historically, garlic was used as a performance enhancer in ancient Greece, particularly for Olympic athletes. While evidence in humans is limited, some studies suggest garlic may reduce exercise-induced oxidative stress and improve endurance.

Garlic may support physical performance, though more research is needed.

Garlic Detoxifies Heavy Metals

Garlic’s sulfur compounds may help reduce heavy metal toxicity. A 2012 study involving factory workers exposed to lead found that garlic supplementation significantly reduced lead levels in the blood and alleviated symptoms like headaches and high blood pressure.

Garlic can help detoxify the body by reducing heavy metal levels.

Some research suggests that garlic may benefit bone health, particularly in postmenopausal women. Studies indicate garlic may reduce oxidative stress and alleviate symptoms of osteoporosis and arthritis.

Garlic shows promise for improving bone health, though more human studies are needed.

Garlic is Versatile and Delicious

Incorporating garlic into your diet is simple. Use it fresh, roasted, or as a paste in soups, sauces, and dressings. For maximum benefit, allow crushed garlic to rest for 10 minutes before cooking to preserve its allicin content.

Garlic is a flavorful addition to various dishes, making it easy to reap its health benefits.

Potential Downsides of Garlic

While garlic is safe for most people, it can cause bad breath, digestive issues, or allergic reactions in some individuals. If you take blood-thinning medications, consult your doctor before increasing your garlic intake, as it may affect blood clotting.

If you´re adding Garlic to your diet for its health benefits, it is important to consult your doctor and see how it fits your diet and lifestyle. 

Here are additional sources to learn more about the health benefits of garlic:

• National Institutes of Health – Garlic Health Benefits
• ResearchGate – Effects of Garlic on Health
• Journal of Nutrition – Garlic and Cardiovascular Health

Growing garlic is straightforward and requires minimal effort. Start by obtaining certified, disease-free garlic bulbs from a garden center or reputable online supplier. Avoid using supermarket garlic, as it may be treated to prevent sprouting and could carry diseases. Check out the full guide here:

How to Grow Garlic Guide.

Garlic is more than a flavorful addition to your favorite dishes—it’s a natural powerhouse with numerous health benefits. From supporting heart health and reducing blood pressure to boosting immunity and protecting brain function, garlic offers an impressive array of medicinal properties backed by science. Its low-calorie, nutrient-rich profile makes it an easy and effective way to enhance overall well-being.

While it may not be a cure-all, incorporating garlic into your diet can be a simple step toward better health. Whether you enjoy it raw, roasted, or in supplement form, garlic’s benefits make it worth savoring. Just be mindful of potential side effects and consult your doctor if you’re taking blood-thinning medications.

In the end, garlic’s ancient reputation as a medicinal marvel stands the test of time—proving that sometimes the best remedies truly come from nature.

Get our Gardening Buddy and find veggies that fit your conditions best.

You Can Grow It!