Garlic

Garlic Garlic, also known as Allium Sativum Bulb, has been used by humans for centuries. It has a very specific pungent odour and is added to foods in small amounts as a herb or spice. People may use fresh or even Garlic Powder in food.

There is a long history of use of garlic in traditional medicine, and now people are increasingly realising its health benefits. There is a reason why, in some cultures, people have used Garlic to keep evil spirits away – this is because Garlic has many beneficial health effects.

Garlic has many beneficial organic compounds. It is abundant in allicin. It also contains other compounds like alliin, diallyl sulphide, diallyl disulphide, diallyl trisulfide, ajoene, and S-allyl-cysteine.¹

Health Benefits of Garlic Powder

Good for Heart Health

Allicin, a bioactive compound in Garlic, helps reduce blood pressure by promoting vasodilation and widening blood vessels. Studies suggest that Garlic’s ability to increase nitric oxide production facilitates smoother blood flow, lowering vascular resistance. Additionally, Garlic has been shown to help reduce total cholesterol levels, specifically lowering LDL (“bad” cholesterol) while sparing HDL (“good” cholesterol). Thus, it boosts heart health in multiple ways.²
Boosts Immunity

These effects are mainly due to organosulfur compounds, flavonoids, and selenium. The allicin in Garlic demonstrates broad-spectrum antimicrobial activity, helping the body defend against a variety of pathogens, including bacteria, viruses, and fungi. Garlic has been shown to stimulate the immune system by enhancing the activity of macrophages and natural killer cells, which are crucial components of the innate immune response. Its antiviral properties have been especially recognised in reducing the severity and frequency of common colds and influenza.³
Reduces Inflammation

Garlic’s anti-inflammatory effects are due to sulphur-containing compounds, such as diallyl disulphide. This compound can inhibit pro-inflammatory enzymes like cyclooxygenase (COX) and reduce the production of inflammatory cytokines.³
Regulates Blood Sugar

Garlic can stimulate the production of insulin slightly. Additionally, Garlic can suppress the activity of certain enzymes, such as alpha-glucosidase, which breaks down carbohydrates into glucose, thereby slowing the release of sugar into the bloodstream. This stabilising effect on blood sugar levels can help reduce the risk of complications associated with diabetes.⁴
Supports Respiratory Health

Garlic’s bioactive components, particularly allicin, demonstrate strong antibacterial, antiviral, and anti-fungal properties. Research shows that Garlic may reduce the severity of conditions like bronchitis, asthma, and chronic obstructive pulmonary disease (COPD). Additionally, Garlic helps thin mucus and ease congestion, promoting better airflow and breathing. It may also help counter the common cold and flu by modulating immune responses. One of the clinical studies shows that regular intake of Garlic for two months could reduce the risk of the common cold by more than 50%, which is a massive benefit.⁵

Garlic Side Effects

Garlic is most likely quite safe for most people when consumed as a part of their diet. However, Garlic supplements may cause some side effects like heartburn and gastric distress. Additionally, one should use Garlic supplements with caution when taking blood thinners. At higher amounts, Garlic may interfere with certain medications, too.⁶

Properties

Anti-Bacterial³
Anti-Fungal³
Anti-Inflammatory³
Antimicrobial³
Antiviral³
Asthma⁵
Blood Tonic²
Breathing Difficulties⁵
Cholesterol²
Chronic Obstructive Pulmonary Disease (COPD)⁵
Cold Symptom Reduction³^,⁵
Diabetes / Blood Sugar⁴
Heart Support / Health²
High in / Good Levels of Flavonoids³
High in / Good Levels of Selenium³
Immune Booster³
Influenza Symptom Reduction³^,⁵
Mucus Reduction⁵
Respiratory Support⁵

References:

Shang A, Cao SY, Xu XY, Gan RY, Tang GY, Corke H, et al. Bioactive Compounds and Biological Functions of Garlic (Allium sativum L.). Foods. 2019 Jul 5;8(7):246.
Qidwai W, Ashfaq T. Role of Garlic Usage in Cardiovascular Disease Prevention: An Evidence-Based Approach. Evidence-based Complementary and Alternative Medicine : eCAM. 2013 Apr 17;2013:125649.
Arreola R, Quintero-Fabián S, López-Roa RI, Flores-Gutiérrez EO, Reyes-Grajeda JP, Carrera-Quintanar L, et al. Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds. Journal of Immunology Research. 2015 Apr 19;2015:401630.
Sanie-Jahromi F, Zia Z, Afarid M. A review on the effect of garlic on diabetes, BDNF, and VEGF as a potential treatment for diabetic retinopathy. Chinese Medicine. 2023 Feb 17;18:18.
Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. The Cochrane Database of Systematic Reviews. 2014 Nov 11;2014(11):CD006206.
NCCIH [Internet]. [cited 2024 Oct 21]. Garlic: Usefulness and Safety. Available from: https://www.nccih.nih.gov/health/garlic