1. Garlic May Help You Live Longer
Effects on longevity are basically impossible to prove in humans.
But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.
Bottom Line: Garlic has known beneficial effects on common causes of chronic disease, so it makes perfect sense that it could help you live longer.
2. Athletic Performance Can be Improved With Garlic Supplementation
Garlic was one of the earliest “performance enhancing” substances.
It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of labourers.
Most notably, it was administered to Olympic athletes in ancient Greece.
Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.
Subjects with heart disease that took garlic oil for 6 weeks had a reduction in peak heart rate of 12% and improved their exercise capacity.
However, a study on nine competitive cyclists found no performance benefits.
Other studies suggest that exercise-induced fatigue may be reduced with garlic.
Bottom Line: Garlic can improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.
3. Eating Garlic Can Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.
A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.
Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.
Bottom Line: Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.
4. Garlic May Improve Bone Health
No human trials have measured the effects of garlic on bone loss.
However, rodent studies have shown that it can minimise bone loss by increasing estrogen in females.
One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency.
This suggests that this garlic may have beneficial effects on bone health in women.
Foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis.
Bottom Line: Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.
5. Garlic Is Easy to Include In Your Diet and Tastes Absolutely Delicious
The last one is not a health benefit, but still important.
It is the fact that it is very easy (and delicious) to include garlic in your current diet.
It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.
Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.
The minimum effective dose for therapeutic effects is one clove eaten with meals, two or three times a day.
However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.
If you have a bleeding disorder or are taking blood thinning medications, then talk to your doctor before increasing your garlic consumption.
The active compound allicin only forms when garlic is crushed or cleaved when it is raw. If you cook it before crushing it, then it won’t have the same health effects.
Therefore, the best way to consume garlic is raw, or to crush and cut it and leave it out for a while before you add it to your recipes.
My favorite way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix with extra virgin olive oil and a bit of salt. This a healthy and super satisfying dressing.
6. Anything Else?
For thousands of years, garlic was believed to have medicinal properties. We now have the science to confirm it.