Benefits of garlic

Garlic isn’t just a flavorful kitchen staple — it’s a medicinal powerhouse supported by modern research. From heart health to immune support, discover the many reasons to eat garlic every day.

Studies show garlic helps reduce blood pressure and cholesterol — two major contributors to heart disease.

• Aged garlic extract significantly lowered systolic blood pressure in hypertensive patients by ~8–10 mmHg over 12 weeks.
  Source: Ried et al., 2020, Experimental and Therapeutic Medicine.
   
• A meta-analysis confirmed reductions in total serum cholesterol (~17 mg/dL) and LDL cholesterol (~9 mg/dL) with garlic supplementation.
  Source: Kojuri et al., 2018, Nutrition Reviews.
   

Garlic has antiviral, antibacterial, and antifungal properties that strengthen the immune system.

• A randomized, placebo‑controlled trial found a 63% reduction in the incidence of colds with daily garlic supplementation.
  Source: Josling, 2001e:, Advances in Therapy.
   

Garlic enhances the body’s antioxidant systems, helping fight inflammation and oxidative stress.

• Aged garlic extract was shown to boost antioxidant enzyme activity and reduce oxidative markers in humans.
  Source: Rahman et al., 2007, Journal of Nutrition.
   

Some population studies suggest garlic intake may reduce the risk of colorectal cancer, though findings vary by study type.

• A meta-analysis reported a ~20% reduced risk of colorectal cancer with higher garlic consumption.
  Source: Zhou et al., 2019, Cancer Prevention Research.
   
• However, a more recent cohort-based analysis found no statistically significant association between garlic intake and colorectal cancer risk.
  Source: Zhang et al., 2020.
   

Garlic may improve blood glucose control and insulin sensitivity in people with type 2 diabetes.

• A meta-analysis found significant reductions in fasting blood glucose following garlic supplementation.
  Source: Wang et al., 2017, Food & Nutrition Research.
   
• Clinical trials also noted improvements in HbA1c and postprandial glucose in diabetic patients taking garlic versus placebo.
   

Garlic shows broad-spectrum antimicrobial activity, including against antibiotic-resistant strains.

• Laboratory studies demonstrated garlic extract inhibited MRSA and oral pathogens like Staphylococcus aureus and Porphyromonas gingivalis.
  Source: Bakri & Douglas, 2005, Iranian Journal of Basic Medical Sciences.
   

• Chop or crush garlic and let it rest for ~10 minutes before cooking to activate allicin.
   
• Include raw garlic in dressings, dips, and sauces for maximum potency.
   
• Consider aged garlic supplements for a milder odor while preserving bioactive compounds.
   

From heart health to immune defense, garlic offers a wide range of science-backed benefits. Making garlic part of your regular diet is one of the easiest ways to support your health naturally.

Note: If you're considering garlic supplements, consult your healthcare provider — especially if you take blood-thinning medications.