As Hippocrates once said "Let food be thy medicine and medicine be thy food", garlic (Allium sativum) is a powerful food medicine that is well known for it's ability to help fight cold's and flu's. Although garlic has antimicrobial properties (Josling, 2001), there are so many more benefits to eating garlic everyday, such as to regulate blood pressure (Ried, 2020) and support cardiovascular health (Ried et al. 2023).
The medicinal properties of garlic come from the compound allicin (Borlinghaus et al. 2014). To activate the allicin, you must chew the garlic (raw), crush it or dice it up. To ensure you get the most out of eating garlic, leave it to sit for 10 minutes before cooking it, and, if possible, eat raw or only cook when your food is nearly done for 1-2 minutes (Lawson & Hunsaker, 2018).
Although there is no upper limit to have much garlic you can eat in a day, recent studies have suggested that eating 1-2 cloves per day is optimal and can have significant health benefits (Ansary et al. 2020). With that being said, lets take a look at 10 reasons you should eat garlic everyday!
1. Helps to reduce high blood pressure
Strokes and heart attacks are some of the leading causes of death in the uk (British Heart Foundation, 2023). Having hypertension is a considerable risk factor for cardiovascular pathology and it is thought that approximately 54% of strokes and 47% of coronary heart disease cases are due to high blood pressure (Wu et al. 2015). Furthermore, high blood pressure is the cause of 7.6 million (13.5%) deaths per year worldwide! (Arima et al. 2011).
According to Sobenin et al. (2008), consuming high amounts of garlic and/or supplementing garlic can help reduce blood pressure in those suffering with hypertension. In a recent study (Ashraf et al. 2013), 600-1,500mg of garlic extract was just as effective at reducing blood pressure as the drug Atenolol!
If you are choosing to consume raw garlic instead of supplementing, it is recommended to have at least 2 fresh cloves (4g) per day to effectively reduce blood pressure (Sharma, 2020).
2. Garlic boosts your immunity and protects against illnesses
Garlic is well known for it's anti-bacterial (Bhatwalkar et al. 2021), anti-fungal (Aala et al. 2014) and anti-viral properties (Rouf et al. 2020). It is also great for boosting your immune system (Arreola et al. 2015) and fighting off diseases such as colds and flus (Lissiman et al. 2014).
It is thought that children typically get 6-8 colds each year, whilst adults get 4-6 (Worrall, 2011). These statistics are extremely high, and a healthy adult with an optimally functioning immune system should only get 1-2 colds per year! (Maggini et al. 2018). Therefore, eating raw garlic daily or supplementing it can help boost your immunity and hopefully bring that cold count down!
It is thought that eating 2 raw garlic cloves per day (4g) or supplementing with large doses of garlic (2.56g) is enough to reduce the number of sick days per year! (Nantz et al. 2012). If eating it raw, make sure to chop or crush your garlic clove before eating it and leave it to sit for 10 minutes to increase the antimicrobial properties (Bayan et al. 2014).
3. Supports cardiovascular health and lowers cholesterol
Cholesterol is a type of blood fat made in the liver and found in certain foods (Huff et al. 2023). In fact, your liver makes approximately 80% of all the cholesterol in your body and the rest comes from food. Usually, your body can remove the excess cholesterol it does not need (Puschel & Henkel, 2018). Cholesterol doesn't circulate loosely in the blood and requires lipoproteins such as LDL and HDL to transport it around (Kenneth & Feingold, 2021).
LDL cholesterol is thought of as the 'bad' cholesterol because it can build up on the walls of your blood vessels and contribute to stroke and cardiovascular pathology (Linton et al. 2019). HDL is thought of as the 'good' cholesterol because it takes excess cholesterol from the blood stream and carries it back to the liver (Heart UK, 2023).
Recent studies have shown that eating raw garlic and/or supplementing high doses can reduce total and LDL cholesterol by 10-15% (Dhawan & Jain, 2005). Although garlic appears to lower LDL cholesterol, it does not have an effect on the 'good' HDL cholesterol (Sobenin et al. 2008). Furthermore, garlic has been shown to inhibit platelet aggregation and prevent cardiovascular disease (Qidwai & Ashfaq, 2013).
Although garlic has the ability to lower cholesterol, looking into the root cause of why your cholesterol is high is crucial. Excess cholesterol is produced by the liver to help 'seal up' arteries that have become leaky from excess inflammation. This inflammation can be due to high intake of processed foods, infections, smoking etc. Thus, addressing the root cause is a crucial part of improving cardiovascular health and cholesterol levels.
4. Garlic can help detoxify heavy metals
Heavy metals are metals with high densities, atomic weights, or atomic numbers. Examples of heavy metals are: mercury, arsenic, lead, cadmium and chromium (Mood et al. 2021). Heavy metal toxicity occurs when levels of a heavy metal become too high in the body. It is the result of acute or chronic heavy metals exposure through air or water pollution, smoking, vaccination, amalgam tooth fillings, industrial exposure, medicines, food containers, ingestion of paints etc (Tchounwou et al. 2012).
Heavy metals generate metal-specific free radicals that cause oxidative stress to cells and prevent them from doing their job. This can lead to DNA damage, cell damage, cell death, cancer, protein aggregation, prevention of protein folding, inactivation of enzyme proteins and peroxidation of cell membrane lipids (Rajkumar et al. 2022).
Symptoms of heavy metal toxicity includes:
Abdominal Pain
Fever
Chills
Constipation
Diarrhoea
Nausea
Vomiting
Fatigue
Brain fog
Slurred speech
Headaches
Osteoporosis
Loss of hair
Confusion
Depression
Anxiety
Alzheimers
Joint pain
High or low blood pressure
Memory Loss
Poor concentration
Autoimmunity
Recent research has shown that, when taken in high doses, garlic can protect against organ damage created from heavy metal toxicity (Boonpeng et al. 2014). Garlic has also been shown to reduce levels of lead in the blood by 19%, as well as reduce symptoms of toxicity such as high blood pressure and headaches (Kianoush et al. 2012). Furthermore, garlic has shown the potential to absorb heavy metals (Hussain et al. 2021) and reduce accumulation in the liver, kidneys and bone (Cha, 1987).
5. Improves athletic performance
For thousands of years garlic has been used as a performance enhancing substance. Back in the day, it was commonly used to reduce fatigue and increase the strength of labourers, presumably so they could work harder and be more productive! (Richard, 2001).
Furthermore, ancient greek athletes used to eat garlic before events to improve their performance. Garlic encourages the body to release nitric oxide, a substance which relaxes blood vessels and lowers blood pressure. Nitric oxide was usually released whilst athletes where running to supply more oxygen to the muscles (Rivlin, 2001).
According to Hwang et al. (2019), garlic has the ability to improve exercise performance and endurance. In a recent study (Verma et al. 2005), patients with heart disease had a 12% reduction in peak heart rate and improved exercise capacity with daily garlic oil consumption. Furthermore, garlic has the ability to reduce exercise induced fatigue (Morihara et al. 2007) and inflammation (Tsao et al. 2023).
6. Helps protect against Alzheimers and Dementia
According to Huang et al. (2016), oxidative stress plays a large role in the brain changes that cause Alzheimers disease and Dementia. Free radicals have the ability to 'attack' brain cells and cause oxidative damage and pathology (Huy et al. 2008).
Amagase et al. (2001) states that garlic contains antioxidants which help protect against oxidative damage. Furthermore, recent studies have shown that daily high dose garlic supplementation can increase antioxidant enzymes in humans and reduce oxidative stress in those with high blood pressure (Avci et al. 2008).
Considering garlic contains antioxidants and has the ability to reduce cholesterol and blood pressure, pathology such as Alzheimers and Dementia can be supported by eating raw garlic and/or supplementing high doses (Borek, 2006).
7. Improves bone health
Oestrogen is extremely important for bone growth and maturation as well as for regulation of bone turnover in adults (Vaananen & Harkonen, 1996). During bone growth in males and females, oestrogen is required to close epiphyseal growth plates and inhibit bone remodelling in adults (Khosla et al. 2012).
When females go through menopause, levels of oestrogen drop and bone loss can occur, leading to osteoporosis (Ji & Yu, 2015).
In a recent study, garlic supplementation minimised bone loss in females by increasing oestrogen (Mukherjee et al. 2006). Furthermore, daily supplementation with dry garlic extract has shown to be effective at improving oestrogen deficiency and thus bone health (Khosravi et al. 2012). Garlic has also shown to be effective at protecting against osteoarthritis (Williams et al. 2010) and reducing joint pain/inflammation in those with osteoarthritis (Attar et al. 2020).
8. Protects against cancer
Garlic contains a variety of phytochemicals, many of which have cancer-fighting properties! Contained phytochemicals such as flavonoids have been shown to reduce the risk of breast, gastric and prostate cancer when consumed regularly (Li et al. 2022). Flavonoids have also been shown to induce cancer cell apoptosis, autophagy and suppress cancer cell proliferation (Kopustinskiene et al. 2020).
Garlic also contains inulin, a phytochemical which has been shown to inhibit tumour growth and prevent cancer pathogenesis (Mazraeh et al. 2019). Furthermore, the saponins contained in garlic have been shown to induce cancer cell apoptosis, autophagy, cell-cycle arrest and inhibit cellular invasion (Elekofehinti et al. 2021).
According to Xi et al. (2020), consuming fresh garlic every day can help reduce the risk of getting colon cancer. Furthermore, a previous study (Steinmmetz et al. 1994) found that women who ate garlic regularly had a decreased risk of getting colon cancer!
9. Helps detoxify chemicals and protect against damage
In our modern world we are exposed to a wide array of chemicals and toxins. Many of the chemicals we are exposed to are harmful for our health and can contribute to pathology. We can find these common toxins in:
Conventionally grown food that uses pesticides and chemicals
Household cleaning products
Candles, sprays, perfumes, air fresheners
Conventional make-up, deodorant, body wash, shampoo etc
Being exposed to EMF through home wifi etc
Processed foods, cigarettes, recreational drugs etc (Pizzorno, 2022).
The liver is our main detoxification organ. It is responsible for engulfing toxins, neutralising them and converting them into non-toxic, water soluble substances that can be safely excreted (Grant, 1991). However, due to the toxic overload we are experiencing in our modern day world, our livers are having a hard time efficiently breaking down/excreting all the chemicals we are being exposed to, thus leading to toxin recirculation and ill health (Lang & Beier, 2018).
Garlic has been shown to promote glutathione production by various liver enzymes, thus, increasing detoxification and supporting liver function (Perchellet et al. 1986). It also contains bioactive selenium and sulfur compounds which help detoxification (Sasi et al. 2021). In fact, daily consumption of garlic has been shown to increase the excretion of toxic substances in the body by up to 50%! Garlic has also been shown to effectively remove cancer causing toxins and repair DNA damage caused by these carcinogens (Rana et al. 2011).
10. Garlic is anti-inflammatory
Although acute inflammation is important for short term injuries, chronic inflammation is linked to the progression of many serious pathological conditions including cancer and cardiovascular disease (Furman et al. 2019). Thus, it is important to find the root cause of chronic inflammation and work on reducing it.
Garlic contains many powerful anti-inflammatory plant compounds that help reduce inflammation and prevent cytokine release within the body (Arreola et al. 2015). Different preparations of garlic contain different types of anti-inflammatory compounds, therefore, it is important to consider this before supplementing garlic. Fresh garlic contains S-allyl-L-cysteine and γ-glutamyl cysteine derivatives, whereas dried garlic powder contains alliin and diallyl disulfide (Arreola et al. 2015).
Although they contain different compounds, both powdered and fresh garlic have anti-inflammatory properties that have been shown to reduce CRP, IL-6 and TNF-a (Mirzavandi et al. 2020).
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