15 Health Benefits of Garlic for Immunity, Heart, and Overall Wellbeing

Garlic, a staple in many cuisines, is not just a flavour enhancer but also a powerful natural remedy. It is a rich source of sulphur compounds, such as allicin and has several health benefits. Here are 15 scientifically proven health benefits of garlic, with guidelines for various age groups.

1. Health Benefits of Garlic for Immunity

Garlic enhances the body's immunity against viruses and bacteria by activating immune cells to attack macrophages and lymphocytes. In a 2016 study, participants who took Aged Garlic Extract (AGE) supplements for 3 months during the flu and cold seasons had fewer and milder symptoms and lost less time at school or work.

2. Reduces Blood Pressure

According to the National Center for Complementary and Integrative Health, garlic lowers blood pressure levels, particularly among individuals with chronically elevated blood pressure (hypertension). It is a vasodilator and causes relaxation in blood vessels, causing an increase in blood flow.

3. Benefits of Garlic for Cholesterol

“Garlic can also lower Low-Density Lipoprotein cholesterol (the bad kind) without affecting High-Density Lipoprotein cholesterol (the good kind). This is especially helpful for individuals attempting to heal their hearts naturally. The impact is not dramatic overnight, but taking it daily consistently can mean incremental benefits after a while,” said Mrunal Chavan, nutritionist at Cloudnine group of hospitals, Navi Mumbai and Nerul, Maharashtra, India. A 2016 meta-analysis of 20 clinical trials concluded that garlic also reduced blood pressure, with the extent of decrease higher in patients with initial high blood pressure.

Also Read: Managing High Cholesterol: Here's How Taking Garlic Shots On An Empty Stomach Can Help

4. Improves Heart Health

There are several benefits of garlic for heart health. Prevents atherosclerosis and enhances cardiovascular function in general. Garlic's natural antibacterial, antiviral, and antifungal properties protect it as an effective agent against infection. A 2020 meta-analysis demonstrated that garlic supplements lowered blood pressure markedly in individuals with hypertension. The researchers attributed this decrease to a 16–40% reduction in cardiovascular disease.

5. Fights Infections

Garlic, per a 2018 report, could be potent against antibiotic-resistant bacteria. Garlic's antibacterial, antiviral, and antifungal nature make it an effective weapon against infections. In traditional times, it was used to treat wounds in wartime due to its ability to kill harmful microbes. Today, it’s still considered a helpful remedy for common colds, fungal infections, and even mild ear infections.

6. Garlic Anti-Cancer Benefits

As per Frontiers in Pharmacology, garlic contains various compounds believed to possess anticarcinogenic effects and thus prevent cancer. There are antioxidants present in garlic that shield cells from the harm caused by free radicals. According to the National Center for Complementary and Integrative Health, eating foods that belong to the garlic family of vegetables can reduce the risk of cancers in an individual, for instance, gastrointestinal cancers.

7. Enhances Digestive Health

Garlic acts as a prebiotic in your gut, increasing the amount of good bacteria in your gut. This helps improve digestion and nutrient absorption. “It also supports regular bowel movements and can help relieve constipation. However, avoid overconsuming raw garlic, as it may cause bloating in sensitive individuals,” added Chavan.

8. Regulates Blood Sugar

Garlic may help reduce blood sugar levels, particularly in people with type 2 diabetes. It enhances insulin sensitivity and helps regulate glucose metabolism. While it’s not a substitute for diabetes medication, garlic can be a helpful part of blood sugar–friendly diet.

Also Read: Fried Garlic For Health: Here's What Happens If You Eat Garlic Fried In Ghee

9. Supports Brain Health

Oxidative stress and inflammation are known contributors to age-related brain disorders like Alzheimer’s and dementia. Garlic’s antioxidants help counteract this damage and may slow down cognitive decline. It also promotes better circulation to the brain, which supports memory and focus.

10. Detoxifies Heavy Metals

Large amounts of garlic have been found to shield the body from heavy metal poisoning, especially lead. In a 2012 study of workers at a car battery factory (who had excessive lead exposure), garlic lowered blood levels of lead by 19%.

11. Garlic for Athletic Performance

Garlic was once given to Olympic athletes in ancient Greece to improve stamina and reduce fatigue. Today, it’s believed to help by boosting circulation and reducing exercise-induced oxidative stress. It may also help improve recovery time, making it a natural performance enhancer for fitness enthusiasts.

12. Supports Bone Health

While human research is ongoing, animal studies indicate that garlic might assist in raising estrogen levels in women, potentially lowering the risk of bone loss. Garlic would also lower markers for joint inflammation, providing some protection against conditions, such as arthritis. A 2017 study reported that raw garlic and supplements might enhance calcium absorption. This may prove helpful in the treatment of conditions like osteoporosis.

13. Improves Skin Health

Antimicrobial and anti-inflammatory properties can help treat acne and other skin conditions. Some people use diluted garlic oil or paste as a spot treatment. Its antioxidants also help protect the skin from premature ageing caused by free radicals.

Also Read: Have THIS Soup For A Gut-Healthy Winter

14. Aids Weight Management

Garlic can potentially enhance metabolism and suppress appetite. It aids in fat-burning by regulating some hormones that control satiety. In a 2018 study, raw crushed garlic intake twice a day for four weeks reduced waist circumference in metabolic syndrome individuals.

15. May Improve Sexual Health

Garlic improves blood circulation, which plays a role in sexual function for both men and women. According to a study involving 100 men with infertility, antioxidant supplements increased sperm count.

Advisory for Different Age Groups

Chavan listed the recommended dosage of garlic according to the age groups as follows:
Children (1–12 years)
Dosage: Small amounts (¼ clove/day cooked) in food.
Advisory: Avoid raw garlic as it may irritate the stomach. Always introduce gradually.

Teenagers (13–19 years)
Benefit: Supports skin health during puberty, and boosts immunity.
Advisory: Can consume ½–1 clove/day in food. You should avoid raw intake if your stomach is sensitive.

Adults (20–60 years)
Benefit: Cardiovascular health, cholesterol, sexual health, and immunity.
Advisory: Safe up to 1–2 raw cloves/day. Avoid excess as it may thin the blood.

Older Adults (60+ years)
Benefits: Brain health, heart health, immune support.
Advisory: Start with small amounts. Avoid high doses if on blood thinners or with digestive issues.

Pregnant and Breastfeeding Women
Benefit: Boosts immunity and helps prevent infections.
Advisory: Safe in food amounts. Avoid supplements or high raw intake without medical advice.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]