We’ve all been there: avoiding garlic on a first date or reaching for mints after a heavy pasta meal. Garlic may be rough on your breath, but it contains compounds that can support your health.
One of the most important is allicin, a sulfur-containing compound that forms when fresh garlic is crushed, chopped, or chewed. Because allicin is sensitive to heat, cooking can reduce the amount that forms. Letting crushed garlic sit for about 10 minutes before cooking may help preserve more of its beneficial compounds.
What can garlic do for your body?
❤️ Heart health: Research suggests garlic may help support healthy blood pressure and cholesterol levels, particularly in certain supplement forms such as aged garlic extract. Some studies also suggest garlic compounds may affect platelet activity, which can influence blood clotting.
🛡️ Immune support: Garlic contains vitamin C, vitamin B6, manganese, and antioxidant compounds. Some research suggests regular garlic consumption may help reduce the risk or duration of certain common colds, although the evidence is mixed.
🔬 Long-term health: Researchers are also studying garlic and other allium vegetables for possible connections with inflammation, cardiovascular health, and cancer prevention. More research is needed before making strong conclusions.
But there’s a catch
Raw garlic can cause heartburn, stomach irritation, bloating, or acid reflux, especially in sensitive people. It may also increase bleeding risk, particularly when combined with blood-thinning medications such as warfarin or aspirin. If you take these medications or have surgery coming up, talk with your doctor before consuming large amounts or high-dose supplements.
You don’t need to eat huge quantities. Adding a small amount of fresh garlic to meals can be an easy way to include it in a balanced diet.