Garlic is a staple in kitchens around the world, but beyond its strong aroma and bold flavor, it offers notable health benefits. Rich in bioactive compounds, garlic may help reduce inflammation, improve heart health, support brain function, and more.

Here’s a breakdown of the top reasons why garlic might deserve a place in your daily meals.

1. Supports Inflammation and Antioxidant Defense

Garlic is loaded with organosulfur compounds that provide anti-inflammatory and antioxidant effects. These compounds vary depending on how the garlic is prepared. For example, fresh garlic is rich in alliin, while garlic powder contains compounds like diallyl disulfide.

Research has shown that regular garlic consumption can lower levels of inflammatory markers like TNF-α, IL-6, and C-reactive protein, helping reduce chronic inflammation associated with diseases such as heart disease and cancer.

2. Helps Maintain Cognitive Function

Garlic may protect the brain and reduce age-related cognitive decline. In one study involving over 27,000 older adults, those who consumed garlic at least five times per week had a lower risk of cognitive impairment and tended to live longer.

Supplemental garlic has also been linked to short-term improvements in memory and focus. Experts believe this is due to garlic’s ability to reduce inflammation and oxidative damage in the brain.

3. Reduces Risk of Cardiovascular Disease

Garlic has long been linked to heart health. It may help prevent atherosclerosis, the buildup of plaque in the arteries that contributes to heart disease.

One study involving over 4,000 participants showed that eating raw garlic once or twice a week was associated with significantly lower levels of carotid artery thickening, an early indicator of cardiovascular risk.

4. Boosts Immune Function

Thanks to its antibacterial, antiviral, and anti-inflammatory properties, garlic may strengthen the immune system. Allicin, diallyl sulfide, and other active compounds in garlic have been shown to stimulate immune cells and inhibit inflammatory proteins.

Garlic has demonstrated activity against pathogens linked to respiratory illnesses and influenza, making it a popular remedy for supporting immunity during cold and flu season.

5. Promotes Liver Health

Non-alcoholic fatty liver disease (NAFLD) is a growing health concern. Research shows that men who eat raw garlic several times per week have a reduced risk of developing NAFLD.

Other studies suggest garlic powder supplements may help lower liver enzyme levels like ALT and AST in individuals with liver issues, indicating improved liver function.

Garlic’s Nutritional Profile

Though garlic is typically consumed in small amounts, it still offers trace nutrients. Three cloves of garlic provide:

  • Calories: 13.4

  • Carbohydrates: 2.98 g

  • Protein: < 1 g

  • Fat: < 1 g

  • Fiber: < 1 g

It also contains small amounts of potassium and vitamin C but is not a significant source of daily nutrients when eaten in standard amounts.

Potential Risks and Side Effects

Garlic is generally safe to consume in food form. However, garlic supplements in high doses may pose risks for certain individuals. People taking blood thinners or those with clotting disorders should be cautious, as garlic may increase bleeding risk.

Allergic reactions are possible, especially for people sensitive to plants in the lily family. High intakes may also cause gastrointestinal discomfort, body odor, or skin irritation when applied topically.

Ways to Include Garlic in Your Diet

Garlic is versatile and easy to add to your daily meals. Here are a few creative ways to use it:

  • Roast garlic and mix into pasta, mashed potatoes, or spreads

  • Brew a wellness tea with garlic, ginger, lemon, and honey

  • Sprinkle garlic powder on vegetables or proteins before roasting

  • Use raw garlic in homemade sauces or dressings

  • Make a wellness tonic or fire cider using fresh garlic and other immune-supporting ingredients

If cooking garlic, chop or crush it and allow it to sit for 10 minutes before applying heat. This resting period activates alliinase, an enzyme that boosts the formation of allicin—the key compound responsible for garlic’s health benefits.

A Quick Summary

Garlic is more than a kitchen essential—it’s a functional food with proven benefits. Regular consumption may support brain and heart health, enhance immune function, reduce inflammation, and protect the liver.

Whether roasted, raw, or powdered, garlic can be easily added to savory recipes or health-boosting drinks. Just remember to let it rest after chopping to activate its full potential.