11 Proven Health Benefits of Garlic

Although garlic has many proven health benefits, research has been largely clinical and focused on animal studies. Additional research is needed to determine how effective garlic is when used in a supplementation regimen. Garlic is also associated with a number of side effects, so it is important to consult your doctor before beginning a supplement regimen and inform your care team if you are taking any supplements. For more information, read our article on 11 Proven Health Benefits of Garlic supplement.


Allicin is a potent antioxidant and has many other benefits. Its antioxidant activity is due in large part to the fact that it protects cells from oxidative damage. Garlic contains a high concentration of allicin, but it also contains other phytochemicals and sulfur compounds that are highly toxic to small animals. When taken in supplements, allicin can help support cardiovascular health. The compound is a known antimicrobial and may help cure infections.

Boost Your Immune System With These 12 Amazing Garlic Supplements - One  Green Planet

Vitamin C

The ancient Greek physician Hippocrates reportedly prescribed garlic for a variety of ailments. While modern science has been slow to catch up with Hippocrates, the benefits of garlic are well documented. As a member of the Allium family, garlic shares many similarities with onions and shallots. In fact, garlic has been used by humans for thousands of years. In fact, Hippocrates recommended garlic as a remedy for respiratory problems and poor digestion.


Aside from being a vital antioxidant, manganese also supports skeletal health. It supports the production of collagen, an important component of the skin, and aids in bone growth and development. This mineral also helps maintain healthy blood sugar levels and supports the metabolism. Manganese benefits are found in small amounts in granulated garlic, but eating two teaspoons of garlic a day can help you meet your recommended daily allowance for manganese.


Research shows that garlic contains several compounds that can alter the immune system. This study found that garlic extract inhibited the formation of protein carbonyls, which are responsible for the oxidative alterations of proteins. Moreover, garlic extract inhibited the formation of complexes with proteins. The findings also suggest that garlic can modulate lipid oxidation. But the mechanism by which garlic exerts its antimicrobial and antioxidant activities remains unclear.

Blood pressure

Garlic has a variety of health benefits, including lowering blood pressure. It is packed with antioxidants including vitamin C, selenium, and quercetin, a phytochemical. It also contains manganese, an essential nutrient for antioxidant enzymes. High blood pressure is a leading risk factor for heart disease. High blood pressure causes arteries to become overstretched and can cause damage and scarring. Almost half of American adults have high blood pressure.

Cancer prevention

Garlic has many proven health benefits, including reducing the risk of developing cancer. Various studies have shown that consuming one clove of fresh garlic daily can decrease the risk of colon cancer by up to 35%. Garlic is known to contain allicin, which is released when it is exposed to air. Because of this, it is important to soak garlic in the air for at least 10 minutes before adding it to your food. Cooking garlic in the microwave breaks down the allicin that has many healthy properties. Using other methods such as lightly sautéing, steaming, and baking the garlic can help you reap its health benefits.

Osteoarthritis prevention

A parallel-design trial involving 76 postmenopausal women found that consuming a daily dose of odourless garlic tablets may reduce knee pain and stiffness and improve physical function in women with OA. The study used the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC), which includes a pain, stiffness, and physical function subscale. Garlic supplementation reduced WOMAC scores by about a quarter for women in the placebo group, but there was no significant reduction in the garlic group.

Reduces inflammation

Inflammation is the body’s natural defense mechanism against bacteria and injury, but chronic inflammation can cause havoc. In recent years, chronic inflammation has become the pathology of the moment, with mounting evidence linking it to numerous diseases. Some experts speculate that our chemically and polluted environment may be to blame for low-grade, long-term chronic inflammation, which tricks the immune system into thinking it is constantly sensing an invading body.

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