An Ancient Healing Remedy Backed by Science (and Your Grandmother)

You’ve likely heard the saying, “Let food be thy medicine, and medicine be thy food.” Garlic is one such food that packs a double punch. Not only does it add some serious flavor to your favorite meals, but it also comes with a gamut of potential benefits supported by science. 

From fresh cloves to odorless garlic supplements and aged extracts, the health benefits of garlic range from anti-aging to anti-cancer and immune boosting to protecting memory. One of the most significant trends in alternative health is the newfound focus on everyday foods and ingredients that can give a big boost to health.

Garlic is a humble kitchen staple that is a health powerhouse, whether it’s taken raw or used in supplements. How can you add more to your diet? Let’s explore. 

Garlic Health Benefits- 1. Immune System Support

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Many health benefits of garlic have been studied and documented: here are just a few.

Garlic and other spices and herbs are often recommended to strengthen immunity against cold and flu. Garlic boosts the production of white blood cells, the body’s best defense against pathogenic invaders.

Eat a clove (or two) every day to keep your immune system in tip shape. If you don’t like the smell, steam a bunch of cloves (steaming will get rid of the strong smell and taste) and add one or two each day to your salad. I steam a week’s worth on Sundays and keep it in the fridge: it makes it easy and gets rid of procrastination in taking it. 

Or, make some garlic soup: YUM! Just note that cooking garlic reduces the bioavailability of its active compound allinin. 

2. High in Vitamins and Minerals

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Garlic is high in vitamins C and B6, both of which play essential roles in immune support and energy metabolism. They are also a good source of these minerals:

• Manganese – Supports bone health and helps regulate blood sugar and brain function.
• Calcium – Vital for strong bones and teeth, and also supports heart, nerve, and muscle function.
• Phosphorus – A key player in building strong bones and teeth, and helps the body store and use energy.
• Selenium – A powerful antioxidant that supports thyroid health and may help reduce inflammation.

3. Garlic is Great for Cholesterol and Heart Health

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Garlic has been found to lower LDL (bad) cholesterol, blood pressure, and plaque formation. One study at the University of California found that 200 mg of aged garlic extract taken daily lowered heart attack risk by 65%.

My mother eats 6 cloves of garlic every day to keep her blood pressure in check. Sometimes she adds it to her food (if the recipes works well with garlic). Other times, she makes garlic mayonnaise (mix together garlic, salt, and olive oil) that she then drizzles on her salads. And other times, she just pops them in like candy (after steaming)

4. Anti-Aging and Anticancer Benefits of Garlic

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Antioxidants prevent damage to the cells: the kind of damage that can lead to memory loss, wrinkled skin, and even cancer.

Garlic cloves are high in antioxidants that prevent this kind of damage. Studies indicate that garlic may cut the chances of stomach cancer by 50% and colon cancer by 35%. Here’s a good study about garlic consumption and cancer prevention.

Other Uses: Repelling Mosquitoes, Fleas, and Other Insects

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Another garlic benefit I love is that you can use it as a natural flea deterrent for pets. It can also be used by humans to repel mosquitoes, fleas, ticks, and other biting bugs.

A few years ago I went on a mission trip to Peru and ate garlic to protect myself from malaria, and I was able to stay away from prescription medicine. Considering the side effects of most malaria meds, I considered it a huge win. 

All the Ways to Add Garlic to Your Diet

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Garlic is a staple in the kitchen, but its value goes far beyond flavor. While many of us instinctively reach for garlic to enhance sauces, soups, and sautés, it’s worth exploring how to use garlic in ways that also maximize its health benefits.

You can enjoy garlic raw, finely chopped, or swallowed whole, for its most potent properties. Many people swear by chopped garlic in honey when they are feeling under the weather, too (particularly for colds and coughs). 

Raw garlic that is crushed or chopped and allowed to sit for 10 minutes is the most potent way to consume it and get all its potential benefits. However, if raw is too much for your taste buds, gently cook it into your favorite dishes to maintain both flavor and some beneficial compounds. Whether raw or roasted, garlic proves that wellness can start with something as simple as what’s on your plate.

What If I Don’t Like the Taste of Garlic?

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For those of us who’d rather not have garlic-smelling breath all the time, there are odorless alternatives.

Aged garlic extract is a popular option in odorless garlic supplements, and can be used for the bulb’s medicinal properties without worrying about the aroma. These supplements still contain the allicin, alliin, and ajoene that make potent, raw garlic so effective.

How to Grow Garlic for an Endless Supply at Home

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Want to grow your own garlic? Once you taste homegrown garlic, you’ll never want to eat store-bought again. And it’s easy to grow year after year by saving your own “seed.” What a great food to have on hand for both flavor and health.

Have you ever had early green garlic? You can get it by picking the immature garlic while its leaves are still green. Use it in your salads for an amazing taste kick!

Time to Add Garlic to Your Life

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As you can see, there are many reasons to make garlic a daily routine to stay healthy. And as a gardener, it’s even better to use garlic you grow yourself. It’s time to get creative and enjoy this powerful food in your meals.