Is garlic really that good for your health? What you need to know

Health

By David Landsel

All-ium aboard.

New Yorkers eat a lot of garlic, and even if we don’t, its unmistakable scent — filling the streets courtesy of the thousands of pizzerias and Italian restaurants feeding the five boroughs — is a part of our daily lives.

And there’s another thing we take for granted, along with ubiquity — generations of Tri-Staters have grown up being told by our elders that eating garlic is good for our health. So, you know — mangia.

But what exactly are these frequently-referenced health benefits?

For starters, most people have probably never seen the USDA nutrition facts for a serving of garlic. For three fresh cloves — a modest portion, garlic lovers will agree — you’ll get 2.8 mg of Vitamin C (out of 90 mgs recommended daily for adults) and 36 mg. of Potassium (out of a recommended 4,700 mgs.), plus small amounts of zinc, iron, magnesium and Vitamin K.

Small may be the operative word — most of us don’t consume enough garlic in a day to get enough nutrients from it, but those indulging often enough can expect it to make a difference in their diet.

But wait, there’s so much more — here’s a close look at a wealth of research, compiled by the experts at Eating Well, explaining exactly what garlic can do for your heart, as well as your immune system and digestive function. You might even pick up a few tips on adding more of the good stuff to your diet.

Garlic supports your immune system

Studies show that garlic can help curb inflammation — see, for example, this 2021 research published in the Journal of Clinical and Translational Research. Allicin, the compound found in alliums like garlic, chives and onions, is considered to be the magic elixir. Load up your cooking with all three and reap the benefits. A study from 2020, published in Trends in Food Science & Technology revealed, furthermore, that garlic’s organosulfur compounds could be defending your body — experts argued that garlic acts as a barrier to keep viruses from making their way into our cells.

Garlic could help lower your cholesterol

The science is limited on this question, but a 2020 study published in Antioxidants posited that extracts and other forms of garlic could help to lower cholesterol levels.

Garlic may help lower blood pressure

The same study published in Antioxidants found that subjects suffering from metabolic syndrome — a cluster of conditions that raise risk for heart disease, stroke and diabetes, according to the National Heart, Lung and Blood Institute — benefited from consuming 100 mgs per kilogram of body weight of raw garlic two times a day for four weeks. That would be a little more than two cloves in a person who weighed 150 lbs.

Garlic could be good for gut health

Garlic is an excellent source of prebiotics, which feed your gut’s healthy bacteria. Participants in a 2020 study were found to have a more diverse and healthy range of gut microbiomes after three months of consuming aged garlic extract supplements, according to research published in Experimental and Therapeutic Medicine. 

Garlic is a source of antioxidants

According to a 2020 study published in Experimental and Therapeutic Medicine, garlic can also be a source of antioxidants. Research showed that consuming aged garlic extract as a supplement could support healthier brain function in the elderly. Meanwhile, a 2019 Chinese study in Nutrients observed that elderly people who ate more garlic lived longer than those who did not.

Ways to incorporate garlic into your diet

Fresh cloves if you have a local source are a must in any serious kitchen; you’d be surprised how easy it can be to locate a good garlic grower not far from the Big Apple, with hotspots like New York’s Hudson Valley leading the way. You can also resort to minced garlic in jars from your favorite Italian grocer, or even the frozen garlic puree cubes sold in stores like Target and Trader Joe’s. There’s really no reason not to have garlic on hand in some shape or form.

Use it to season vegetables, add it to rice dishes, mix it into curries and stews, make your own salsa, incorporate it into chicken and beef dishes, or your weekly rice and beans supper. And — last but not least — almost any pasta sauce or dish will benefit from at least a bit of garlic.

The healthiest way to eat garlic

Raw is best — that’s when you reap peak benefits from the allicin. Like most foods, the more you process garlic, the less you benefit.

Why do I feel bloated or gassy when I eat garlic?

Negative reactions are rare, but those with gut health issues — irritable bowel syndrome (IBS), garlic — might experience gas or bloating, thanks to garlic’s high level of fructans. Those struggling with gastroesophageal reflux disease, or (GERD), may also experience discomfort.

Does garlic really burn fat?

Garlic’s anti-inflammatory properties have led some to believe that you can burn belly fat if you eat enough of the stuff — this hasn’t been proven.