Health Benefits of Garlic
Plenty of research has examined the antioxidant properties of allicin in garlic and its potential benefits for a variety of health conditions.
It Can Lower Inflammation
Garlic contains a compound called diallyl disulfide, which may have an anti-inflammatory effect. Research has found that consuming garlic or garlic supplements produces anti-inflammatory effects in people who have colds, flu, or chronic conditions, like diabetes, as well as in healthy individuals.
One study found that garlic’s anti-inflammatory properties may even help treat and prevent inflammatory bowel disease.
It May Improve Cardiovascular Health
Garlic has received much attention around its potential benefits for cardiovascular health, since it’s a key ingredient of Mediterranean cuisine, an eating pattern known to be heart-healthy.
One systematic review found that eating garlic can reduce blood pressure, waist circumference, and cholesterol levels, all of which are risk factors for heart disease. It also cites research showing that garlic can play a role in managing conditions such as hypertension, obesity, and diabetes, which have close links to heart health.
Other research finds that garlic supplements, specifically aged black garlic pills, may lower diastolic blood pressure — the pressure in your blood vessels when your heart rests between beats. This is particularly true for men who already have hypertension.
It May Help Lower Cancer Risk
Current research shows that garlic and its allicin may have anticancer benefits. More human studies are needed to better understand how food preparation and the amount you eat can affect garlic’s effectiveness for cancer prevention.
Most human studies concerning garlic’s effect on cancer risk compare people who eat a lot of garlic and those who consume very little. Some of that research has linked higher garlic consumption to a lower risk of cancer in the following organs and tissues:
- Esophagus
- Pancreas
- Breast
- Endometrium
- Prostate
The Takeaway
- Garlic offers health benefits whether it’s raw or cooked. The phytonutrient allicin is the compound in garlic that provides the most significant health effects.
- Cooking garlic can reduce its health benefits, but heating it at lower temperatures may help to blunt that effect.
- Eating garlic or taking garlic supplements may reduce inflammation, support cardiovascular health, and lower the risk of certain cancers.
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