Garlic has long been a part of daily meals and is considered a familiar ingredient in many households.
Besides providing a distinctive flavor, garlic also contains many beneficial bioactive compounds, according to the health website Health.
According to Lindsey DeSoto, a nutritionist working in the US, eating raw garlic helps retain a higher concentration of active ingredients compared to cooking, thus maximizing its benefits for the body.
Cardiovascular and vascular support
Garlic helps regulate blood pressure and protect blood vessels. The active compound allicin in garlic helps dilate blood vessels and inhibit hormones that increase blood pressure.
Garlic also helps lower total cholesterol and LDL cholesterol, which are major risk factors for cardiovascular disease.
In addition, garlic can prevent platelet aggregation, thereby limiting the formation of dangerous blood clots.
Garlic has many health benefits. Photo: AI
Boost your immune system.
Garlic helps the body fight off infections. People who consume garlic during flu season experience milder symptoms and fewer days off work.
Garlic doesn't reduce the frequency of illness, but it does improve its severity.
The sulfur-containing compounds in garlic have anti-inflammatory effects. They help reduce the body's inflammatory response to infection. Some of these compounds also have the ability to inhibit viruses from entering and multiplying in cells.
Antioxidant and cell protection
Garlic contains many antioxidants, especially S-allyl-L-cysteine. These substances help neutralize free radicals and reduce oxidative stress.
Supports digestion
Garlic acts as a natural prebiotic. The compounds in garlic nourish beneficial bacteria in the gut, such as bifidobacteria and lactobacilli. This microbiome helps with efficient digestion and nutrient absorption.
Gut bacteria also participate in nutrient synthesis and support immunity. Therefore, garlic contributes to improved digestive function.
Supports blood sugar control.
Adding garlic to your daily diet can help lower fasting blood sugar and HbA1c levels. HbA1c is an indicator of average blood sugar levels over three months.
Adding garlic to your daily diet can help lower fasting blood sugar and HbA1c levels. Photo: AI
Organosulfur compounds in garlic stimulate insulin activity. This hormone plays a role in regulating blood sugar.
Supports bones and joints
The antioxidants in garlic contribute to improved bone health. Studies have shown that postmenopausal women who consume garlic have lower levels of oxidative stress, a factor associated with osteoporosis.
Instructions and precautions
Raw garlic contains more beneficial compounds than cooked garlic. It's recommended to chop or crush 1 to 2 cloves of garlic and let it sit for about 10 minutes before eating to maximize its effectiveness.
Eating garlic on an empty stomach can irritate the stomach. Garlic can cause heartburn or worsen symptoms of gastroesophageal reflux disease (GERD).
Garlic can also interact with blood-thinning medications. Users should consult their doctor before adding it to their diet.