The health benefits of garlic

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The health benefits of garlic

Rich in vitamins (A, B, C, E), antioxidants, sulfur compounds, calcium, potassium, zinc, selenium, allicin (a super-powerful natural antibiotic), garlic is a plant that appears tops the list of the family of superfoods and nutraceuticals, these food-drugs!

In this article, we will discuss about health benefits of garlic but first other things 🙂

Garlic as a dietary supplement, why make a cure?

Garlic has a strong therapeutic potential, characterized by modest but multiple effects. Its consumption is useful in case of moderate hypertension and can restore good blood circulation in the case of peripheral circulatory insufficiency [1]. Also, garlic benefits your health as an adjunct to dietary measures against hyperlipemia and in the prevention of vascular disorders associated with aging (atherosclerosis). Depending on the pain to relieve, the recommended dose of garlic varies. For this reason, it is necessary to consult your doctor before beginning a cure. It should be noted that garlic consumption should be avoided before and after surgery because of its anticoagulant effects [2].

Dosage of garlic


Reduction of blood lipid levels, moderate hypertension and prevention of atherosclerosis (as a long-term adjunct to dietary measures)

  • Fresh garlic. Consume 1 to 2 pods (4 g to 8 g) daily.
  • Dried garlic. Take 0.5 g to 1 g daily.
  • Standardized extract (1.3% allicin, ie 3.6 mg to 5.4 mg of allicin per gram of powder). Take 200 mg to 400 mg, 3 times daily.
  • Garlic aged. Take 600 mg to 900 mg daily. Note that in some studies up to 7.2 g per day have been used.
  • Garlic oil (steam distillation). Take 5 mg to 8 mg daily.

Respiratory tract infections (colds, coughs)

  • Fresh garlic. Consume about 4 cloves of garlic (16 g) per day.
  • Dried garlic. Take 2 g to 4 g, 3 times a day.
  • Tincture (1: 5, 45% ethanol). Take 2 ml to 4 ml, 3 times a day.
  • Standardized extract (1.3% allicin). Take 800 mg to 1600 mg, 3 times daily.


Fungal infections (athlete’s foot, etc.)

  • On the market are creams or gels based on ajoene, one of the ingredients of garlic (concentration of 0.4% to 1%). The cut and milled bulb can also be used, but raw garlic can irritate skin and mucous membranes and cause allergic reactions [3].

Here are some benefits of garlic on your health

Garlic, allied with our cardiovascular system

If garlic is not excellent for our breath and our sex appeal, for our heart, there is no better. Studies have shown that people who eat 2 to 5 g of garlic every day have less cholesterol and blood triglycerides than others. Eating garlic helps reduce the risk of cardiovascular disease [4].

Also, garlic increases the fluidity of blood: ideal to prevent blood clots in the arteries.

Garlic, a recognized anti-cancer

Another good health point: Garlic contains many sulfur compounds that, according to some studies, confer anti-cancer properties by preventing the multiplication of cancer cells in the body. Regular consumption of garlic would prevent the development of cancers of the throat, colon, breast, prostate, ovaries, or stomach.

Not to mention that garlic boosts the immune system: in case of illness, our body will fight more effectively cancer cells.

Garlic to fight viruses and infections

Garlic has antimicrobial, antiseptic, anti-inflammatory, anti-bacterial, antibiotic, antifungal and antiviral properties [5]. This makes it a food capable of hunting and eliminating a large number of pathogenic bacteria when they manage to break into our bodies.

Garlic is, therefore, an important ally to fight against many infectious diseases such as colds, angina pectoris, sore throat … but also acne or warts (thanks to its purifying virtues), psoriasis (thanks to sulfuric compounds that calm inflammation of the skin), or food poisoning (including salmonellosis).

Garlic to promote digestion

In the case of chronic digestive disorders or problems of digestion, do not hesitate to put more garlic on the menu. Indeed, garlic contains phenolic acids known to cleanse and purify the digestive system from the inside.

But that’s not all: garlic is also rich in inulin, a prebiotic that helps us fight against digestive discomfort and restores our intestinal flora [6].

Garlic, good for the line

It is often ignored, but garlic, in addition to being very low in calories (149 calories / 100 g), is a vegetable that:

  • boosts metabolism and burns more calories
  • promotes elimination via the urine
  • sends satiety signals to the brain when consumed: ideal to avoid overeating during a meal!

Health benefits of garlic to prevent diabetes

Although animal tests indicate that garlic supplements may have a hypoglycemic effect, overall, data from human trials are inconclusive [7]. However, according to Chinese researchers, garlic has effects antioxidants, anti-inflammatory and prevents or reduces glycation, making it an attractive agent to slow the progression of diabetes complications [8]. A preliminary test also indicates that a specific garlic extract (Allicor®) had beneficial effects on fructosamine 18, a blood test that assesses the control of diabetes in the last 2 to 3 weeks [9].



  • None knew, except perhaps for people with porphyria, a very rare disease of blood metabolism.
  • However, it is recommended to avoid consuming large amounts of garlic (food or supplements) before and after surgery because of its anticoagulant effects that may increase bleeding. The usual dietary doses (4 g per day), garlic, however, presents no danger before operation [10].

Side effects

  • Mild gastrointestinal discomfort as a result of the high consumption of garlic [11].
  • Some people may have difficulty digesting raw garlic.
  • Possible reactions of the skin or mucous membranes resulting from the topical application of fresh garlic.
  • The breath of the garlic eater gives off scents that are not always appreciated. Regular consumption of garlic promotes the formation of enzymes that help to minimize these scents. Eating fresh parsley also helps reduce bad breath.

Read Also: Health Benefits Of Raw Garlic – Eating On Empty Stomach

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About the Author: Usman Babar

A businessman by profession. blogger by luck. I love to write about Health and Fitness.