benefits of garlic with studies
benefits of garlic with studies

10 Surprising Health Benefits Of Garlic (Proven With Studies)

Allium sativum commonly known as garlic is a widely used vegetable in almost all households. With the increasing scope of alternative medicine and continued research conducted to find medicinal benefits of herbs, garlic is emerging as a vital herb with medicinal benefits.

Scientific research has shown intake of garlic can help with various health issues. Let’s have a look at the many benefits garlic can provide your body.

1. Garlic is Super Nutritious But Contains Very Little Calories

Judging by the number of calories, garlic is a true superfood.

Just one ounce (28 grams) of garlic contains about 42 calories (2% DV) and also [1]:

Fiber: 0.6 grams
Selenium: 6% of the DV
Manganese: 23% of the DV
Calcium: 5% of the DV
Vitamin B6: 17% of the DV
Vitamin C: 15% % of the DV
Protein: 4% of the DV

It contains other vitamins and minerals as well such as zinc, copper, riboflavin, thiamin, and potassium.

2. Garlic Can Help Reduce Blood Pressure

Some of the biggest threats to our health come from within in the form of cardiovascular diseases such as heart attacks and strokes.

They are driven by hypertension and high blood pressure.

Studies have shown that garlic supplements can aid reducing blood pressure for individuals struggling with high blood pressure. [2] [3] [4]

Just how effective garlic is? One study showed that taken in 600-1500 mg doses of garlic extract was as effective as Atenolol (a drug used to reduce blood pressure) over a 24 week period. [5]

3. Garlic is Highly Effective against Common Cold

Garlic supplementation bolsters the human immune system.

A 12-week long study has found that consuming a garlic supplementation on a daily basis may reduce the chance of catching a cold by 63%. [5]

In another study, it was found that taking 2.56 grams of garlic extract per day may cut the chance of getting sick or flu by 61%. [6]

If you are looking for a reliable remedy for flu or cold, garlic might be the solution.


4. Garlic Lowers the Risk of Heart Disease by Improving Cholesterol Level

Garlic supplementation can effectively decrease LDL cholesterol level by as much as 10%-15%. [789]

Fortunately, it doesn’t bring any change in the level of HDL or good cholesterol. [1011121314]

5. Garlic is Rich in Antioxidants, Which can Prevent Alzheimer’s Disease and Dementia

Free radical causes oxidative damage responsible for the rapid aging process.

However, the antioxidants in garlic boost the body’s protective mechanism in its fight against any such damage. [15]

When taken in high doses, it quickens the process of antioxidant enzyme development. [16]

The combined effectiveness of garlic against blood pressure and cholesterol plays a pivotal role in preventing diseases like dementia and Alzheimer. [17]

6. Garlic Supplementation can Improve Your Athletic Performance

Garlic is a natural performance boosting compound. In the past, it was commonly used as a substance to decrease tiredness and increase workability.

Participants in ancient Olympics held in Greece used to take garlic to enhance performance. [18]

A study conducted on heart disease patients found that taking garlic oil for 6 weeks significantly reduces the peak heart rate and, therefore, increases the ability to work out. [19]

7. Garlic Prevents Bone Loss

Though till date no human trials have taken place to prove a relationship between garlic and bone loss, rodent trials gave some concrete results. They showed that garlic increases estrogen in women, and, thereby, can prevent bone loss. [20212223]

This reflects the potential effect of garlic on overall women bone health. [24]

Onions and garlic apparently have some positive effects when it comes to osteoarthritis, as well.

8. Eating Garlic Rids Your Body of Heavy Metals

The sulfur in garlic works as a bulwark against organ damage caused by metal toxicity.

A study done on workers of a car battery maker found that garlic reduced the amount of lead in blood by as much as 19%. It also diminished symptoms like blood pressure and headaches, which were results of excessive exposure to the injurious metal. [25]

9. Garlic May Increase Your Life Expectancy

Given the fact that garlic works as a preventive measure against blood pressure and heart disease, it could help you live longer.

Besides, it also fights against infectious diseases which may lead to death. Infectious diseases are precarious for the elderly, whose immune system is comparatively weaker.

10. Garlic is Tasty and is Easy to Include in Your Diet

While this is not a health benefit, garlic is easily includable in your diet, and it’s quite tasty. It goes well with most dishes like soup, pesto, chicken, and others. Different forms of garlic, i.e., paste, oil, or powder can be used in many recipes. However, to reap the best benefits of garlic, you should consume it raw.

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Also Read: 10 Awesome Benefits of Avocado (With Studies)