"Let food be thy medicine, and medicine be thy food."
Those are famous words from the ancient Greek physician Hippocrates, often called the father of
Western medicine. He actually used to prescribe garlic to treat a variety of medical conditions.
Modern science has recently confirmed many of these beneficial health effects.

Here Are 11 Health Benefits Of Garlic That Are Supported By Human Research.
1. Garlic Contains Compounds With Potent Medicinal Properties
Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots and leeks.
Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb,
give or take. Garlic grows in many parts of the world and is a popular ingredient in cooking due
to its strong smell and delicious taste.
However, throughout ancient history, the main use of garlic was for its health and medicinal
properties. Its use was well documented by many major civilizations, including the Egyptians,
Babylonians, Greeks, Romans and Chinese. Scientists now know that most of its health benefits
are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed.
Perhaps the most famous of those is known as allicin. However, allicin is an unstable compound
that is only briefly present in fresh garlic after it’s been cut or crushed.
Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-
allyl cysteine. The sulfur compounds from garlic enter the body from the digestive tract and
travel all over the body, where it exerts its potent biological effects

2. Garlic Is Highly Nutritious But Has Very Few Calories
Calorie for calorie, garlic is incredibly nutritious.
A 1-ounce (28-gram) serving of garlic contains (5):
Manganese: 23% of the RDA
Vitamin B6: 17% of the RDA
Vitamin C: 15% of the RDA
Selenium: 6% of the RDA
Fiber: 0.6 grams
Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of
almost everything you need. This comes with 42 calories, 1.8 grams of protein and 9 grams of
carbs.

3. Garlic Can Combat Sickness, Including the Common Cold
Garlic supplements are known to boost the function of the immune system.
One large, 12-week study found that a daily garlic supplement reduced the number of colds by
63% compared to a placebo. The average length of cold symptoms was also reduced by 70%,
from 5 days in the placebo group to just 1.5 days in the garlic group. Another study found that a
high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold
or flu by 61%. However, one review concluded that the evidence is insufficient and more
research is needed.
Despite the lack of strong evidence, adding garlic to your diet may be worth trying if you often
get colds.

4. The Active Compounds in Garlic Can Reduce Blood Pressure
Cardiovascular diseases like heart attacks and strokes are the world's biggest killers.
High blood pressure, or hypertension, is one of the most important drivers of these diseases.
Human studies have found garlic supplements to have a significant impact on reducing blood
pressure in people with high blood pressure.
In one study, 600–1,500 mg of aged garlic extract was just as effective as the drug Atenolol at
reducing blood pressure over a 24-week period.
Supplement doses must be fairly high to have the desired effects. The amount needed is
equivalent to about four cloves of garlic per day.

5. Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease
Garlic can lower total and LDL cholesterol. For those with high cholesterol, garlic supplements
appear to reduce total and/or LDL cholesterol by about 10–15%.
Looking at LDL (the "bad&quot and HDL (the "good&quot cholesterol specifically, garlic appears to
lower LDL but has no reliable effect on HDL.
High triglyceride levels are another known risk factor for heart disease, but garlic seems to have
no significant effects on triglyceride levels.

6. Garlic Contains Antioxidants That May Help Prevent Alzheimer's disease and Dementia
Oxidative damage from free radicals contributes to the aging process. Garlic contains
antioxidants that support the body's protective mechanisms against oxidative damage.
High doses of garlic supplements have been shown to increase antioxidant enzymes in humans,
as well as significantly reduce oxidative stress in those with high blood pressure.
The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant
properties, may reduce the risk of common brain diseases like Alzheimer's disease and dementia.

7. Garlic May Help You Live Longer
The potential effects of garlic on longevity are basically impossible to prove in humans.
But given the beneficial effects on important risk factors like blood pressure, it makes sense that
garlic could help you live longer.
The fact that it can fight infectious disease is also an important factor, because these are common
causes of death, especially in the elderly or people with dysfunctional immune systems.

8. Athletic Performance Might Be Improved With Garlic Supplements
Garlic was one of the earliest "performance enhancing" substances. It was traditionally used in
ancient cultures to reduce fatigue and enhance the work capacity of laborers. Most notably, it
was given to Olympic athletes in ancient Greece.

9. Eating Garlic May Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage
from heavy metal toxicity. A four-week study in employees of a car battery plant (excessive
exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many
clinical signs of toxicity, including headaches and blood pressure.

10. Garlic Is Easy to Include in Your Diet and Tastes Absolutely Delicious
The last one is not a health benefit, but is still important.
Garlic is very easy (and delicious) to include in your current diet.
It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can
also add a punch to otherwise bland recipes.
Garlic comes in several forms, from whole cloves and smooth pastes to powders and
supplements like garlic extract and garlic oil.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are
also some people who are allergic to it.
If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor
before increasing your garlic intake.
A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix
it with extra virgin olive oil and a bit of salt.
This a healthy and super satisfying dressing.
The Bottom Line
For thousands of years, garlic was believed to have medicinal properties. Science has now
confirmed it.

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