The Health Benefits Of Garlic

There is a very good reason that I use garlic so much in pretty much every savoury dish that I cook. I have gone on and on about its many health benefits for decades. Here's why. 

Garlic (Allium sativum) has been widely used for centuries in both culinary and medicinal applications. Modern research has confirmed its numerous health benefits, including its roles in cardiovascular protection, immune system support, anti-inflammatory properties, and potential cancer-preventive effects. This article provides a detailed scientific examination of the health benefits of garlic, its nutritional composition, and the mechanisms behind its therapeutic potential.

Garlic’s therapeutic potential is largely attributed to its organosulfur compounds, including allicin, ajoene, diallyl disulfide, and S-allyl cysteine. These compounds exhibit strong antioxidant, anti-inflammatory, and antimicrobial properties (Banerjee et al., 2003).

Cardiovascular Health Benefits

One of the most extensively studied garlic benefits is its role in cardiovascular health. Garlic has been shown to:

• Reduce blood pressure through its vasodilatory effects (Ried et al., 2013).

• Lower LDL cholesterol while increasing HDL cholesterol (Reinhart et al., 2009).

• Improve blood circulation and platelet function, reducing the risk of thrombosis (Rahman & Lowe, 2006).

• Reduce arterial stiffness, improving vascular elasticity (Ried & Fakler, 2014).

A meta-analysis by Ried et al. (2013) found that garlic supplementation significantly reduced systolic and diastolic blood pressure in hypertensive individuals. Additionally, garlic extract has been linked to reduced atherosclerosis progression, lowering the risk of coronary artery disease (Williams et al., 2005).

Immune System Support and Antimicrobial Activity

Garlic is well known for its immune-boosting effects, with studies indicating that its compounds enhance white blood cell function and improve the body’s ability to fight infections (Ankri & Mirelman, 1999).

• Allicin, released when garlic is crushed or chopped, exhibits potent antibacterial, antiviral, and antifungal properties (Gupta & Sharma, 2020).

• Regular garlic consumption has been associated with a reduction in the severity and duration of colds and flu(Josling, 2001).

• Some research suggests that garlic extract may combat antibiotic-resistant strains of bacteria, such as MRSA (Cavallito & Bailey, 1944).

Anti-Inflammatory and Antioxidant Properties

Chronic inflammation is a key contributor to numerous diseases, including cardiovascular disease, arthritis, and neurodegenerative conditions. Garlic contains sulfur-containing compounds that modulate inflammatory pathways by inhibiting the production of pro-inflammatory cytokines (Banerjee et al., 2003).

Garlic’s antioxidant activity helps to neutralise reactive oxygen species (ROS), reducing oxidative damage that contributes to ageing and chronic disease development (Khatua et al., 2018).

Garlic and Cancer Prevention

Epidemiological studies suggest that garlic consumption may reduce the risk of certain cancers, particularly those of the stomach, colon, and prostate (Fleischauer & Arab, 2001).

• Allicin and other sulfur compounds in garlic induce apoptosis (programmed cell death) in cancer cells (Shukla & Kalra, 2007).

• Garlic has been shown to inhibit angiogenesis, the process by which tumours develop their own blood supply (Sengupta et al., 2004).

• A study by Tanaka et al. (2006) found that garlic extract significantly reduced tumour formation in experimental models of colon cancer.

Garlic and Cognitive Function

Emerging research suggests that garlic may have neuroprotective effects, potentially reducing the risk of Alzheimer’s disease and other neurodegenerative disorders.

• S-allyl cysteine, a compound found in aged garlic extract, has been shown to reduce neuroinflammation and enhance cognitive function (Lai et al., 2010).

• The antioxidant properties of garlic protect neurons from oxidative stress, which contributes to cognitive decline (Khatua et al., 2018).

Blood Sugar Regulation and Diabetes Management

Garlic has been found to have hypoglycaemic effects, making it beneficial for individuals with type 2 diabetes. Studies have shown that garlic supplementation can lower fasting blood glucose levels and improve insulin sensitivity (Ashraf et al., 2011).

A systematic review by Sobenin et al. (2008) concluded that garlic extract significantly improves glucose metabolismand may help reduce diabetes-related complications.

Nutritional Composition of Garlic

Garlic is rich in bioactive compounds, particularly organosulfur compounds, which contribute to its distinctive aroma and therapeutic effects. A 100g serving of raw garlic contains approximately:

• Energy: 149 kcal

• Carbohydrates: 33.1g

• Protein: 6.4g

• Fat: 0.5g

• Fibre: 2.1g

• Vitamin C: 31.2mg (52% RDI)

• Vitamin B6: 1.2mg (62% RDI)

• Manganese: 1.7mg (84% RDI)

• Selenium: 14.2µg (26% RDI)

Conclusion

Garlic is a nutrient-dense functional food with scientifically supported health benefits, including cardiovascular protection, immune enhancement, anti-inflammatory effects, cancer prevention, and neuroprotection. Its organosulfur compounds are responsible for many of these therapeutic properties, making garlic a valuable addition to a balanced diet for overall health and disease prevention.

References

• Ankri, S. and Mirelman, D., 1999. Antimicrobial properties of allicin from garlic. Microbes and Infection, 1(2), pp.125-129.

• Ashraf, R., Aamir, K., Shaikh, A.R. and Ahmed, T., 2011. Effects of garlic on dyslipidemia in patients with type 2 diabetes mellitus. Journal of Ayub Medical College Abbottabad, 23(2), pp.103-108.

• Banerjee, S.K., Mukherjee, P.K. and Maulik, S.K., 2003. Garlic as an antioxidant: the good, the bad and the ugly. Phytotherapy Research, 17(2), pp.97-106.

• Fleischauer, A.T. and Arab, L., 2001. Garlic and cancer: a critical review of the epidemiologic literature. Journal of Nutrition, 131(3s), pp.1032S-1040S.

• Ried, K., Toben, C. and Fakler, P., 2013. Effect of garlic on blood pressure: A systematic review and meta-analysis. BMC Cardiovascular Disorders, 13(1), p.1.

• Sobenin, I.A., Andrianova, I.V., Demidova, O.N., Gorchakova, T.V. and Orekhov, A.N., 2008. Lipid-lowering effects of time-released garlic powder tablets in double-blinded placebo-controlled randomized study. Journal of Atherosclerosis and Thrombosis, 15(6), pp.334-338.