8 Remarkable Health Benefits of Garlic That Will Make You Want to Use It More in Your Meals

Bold, flavorful, and unmistakably aromatic, garlic has been a staple in kitchens worldwide for centuries. This tiny bulb, part of the onion family Allium, enhances countless dishes with its unique and powerful flavor. The edible cloves inside the garlic bulb are what we typically cook with.

The U.S. Department of Agriculture notes that garlic is "among the oldest known horticultural crops." Historical evidence shows that garlic was used by ancient Egyptians and Indians over 5,000 years ago. The USDA adds that there are records of its use by the Babylonians 4,500 years ago and in China 2,000 years ago, with some texts suggesting it was cultivated in China as early as 4,000 years ago.

While garlic is native to Central Asia, it is now cultivated all around the world. According to the World Atlas, global garlic production reached 25 million tons in 2015, with China producing about 80 percent of it, followed by India. Its affordability and flexibility in both raw and cooked forms have made garlic a crucial ingredient in cuisines globally.

How to Buy and Store Garlic

Fresh garlic is available year-round at most grocery stores, though it is primarily harvested in June and July, making it a perfect addition to your summer farmers market haul. When stored properly, garlic bulbs can stay fresh for up to eight weeks. Simply store them in a cool, dark place, like your pantry.

Don't worry if your garlic has sprouted; it's still good to use. Just be sure to remove the green shoots before cooking. Garlic Storage is simple: You can refrigerate garlic, but it should not be frozen as this can change its texture and flavor.

Garlic's Health Benefits

Beyond imparting mouthwatering zest to recipes of all kinds, garlic also offers some incredibly healthy benefits when eaten.

"Garlic contains powerful plant-based compounds (phytochemicals) that have been associated with numerous protective health benefits when included in a generally healthy diet," says Emmie Satrazemis, RD. "Because of these compounds, garlic has also been used as a form of natural medicine throughout history in various cultures."

Josh Schlottman, certified personal trainer and nutritionist, adds that garlic aids in fighting disease, combating inflammation, and even healing wounds. "It's been used in traditional medicine for centuries as an antibiotic, antifungal, and anti-inflammatory agent," he says.

We don't know about you, but we love when something so delicious is also good for you—it's something you want and absolutely should have. Here's what you need to know about garlic and all its amazing nutritional properties.

It's nutrient-dense.

Garlic is a powerhouse when it comes to nutrients: Despite its low calorie count, it packs a punch in terms of essential nutrients. Consuming garlic gives your body key nutrients like manganese, vitamin B6, zinc, sulfur, iron, vitamin C, potassium, calcium, magnesium, selenium, and more.

It helps lower your risk of heart disease.

Extensive research shows that garlic can help reduce the risk of heart-related conditions like heart attacks and strokes by lowering high blood pressure and managing cholesterol levels, including reducing LDL ("bad") cholesterol.

Garlic contains allicin, a sulfur-rich, heart-healthy compound that’s released when garlic is chopped, crushed, or chewed. Allicin is responsible for garlic’s strong flavor and aroma and has been shown to lower both cholesterol and blood pressure, making it highly beneficial for the heart.

It delivers a potent antioxidant boost.

Garlic not only helps in preventing diseases but also works to fight free radicals, lower oxidative stress, and reduce widespread inflammation. It's packed with antioxidants, such as polyphenols and flavonoids. In fact, garlic contains more than 20 different polyphenolic compounds.

Foods rich in antioxidants can protect your cells from free-radical damage, which can help reduce the risk of chronic stress-related diseases such as cancer, heart disease, diabetes, Alzheimer's, and others.

Garlic boasts antifungal and antibacterial properties that are essential for maintaining health.

Recent scientific research has shed light on garlic's potential to defend against viruses, bacteria, and fungi, largely due to the presence of allicin. Some studies suggest that compounds in garlic help prevent harmful microorganisms from invading healthy cells and stop them from proliferating.

Garlic also strengthens your immune system, giving it an added boost to fight off illness.

Garlic not only makes it more difficult for harmful pathogens to establish themselves, but it may also aid in boosting your immune system's ability to fight them off by stimulating the white blood cell response. The sulfur compounds in garlic are particularly recognized for enhancing immune function.

A scientific review focused on the effects of aged garlic extract on the immune system found that participants who took a specific dose of aged garlic extract for 90 days experienced increased immune cell activity compared to those given a placebo. The review concluded that aged garlic extract could "enhance immune cell function and contribute to the reduced severity of colds and flu."

Garlic shows promising potential in fighting cancer.

While further research is needed to fully comprehend garlic's anticancer properties, numerous studies indicate that consuming garlic may help protect against cancer. Several of its bioactive compounds have been shown to either kill or slow the growth of cancerous cells. A 2018 study published in the journal *Nutrients* found that "homemade garlic extract has anti-cancer activities both in vitro and in vivo."

Garlic may also play a role in strengthening your bones.

Osteoporosis, also referred to as brittle bone disease, is often caused by excessive oxidative stress. A 2020 study discovered that regularly consuming garlic helped lower oxidative stress levels, while simultaneously improving immune function and reducing cholesterol. Including antioxidant-rich spices like garlic in your diet is an effective way to support bone health and prevent future orthopedic problems.

Garlic may even contribute to a longer life.

Many people aspire to live to 100, but how can we make that happen? One potential way is by incorporating more garlic into our diets. A 2019 study identified a connection between garlic consumption and extended life expectancy; those who consumed garlic regularly lived longer than those who consumed it infrequently. While other lifestyle factors also influence longevity, there's little downside to adding more garlic to your meals.

How often should you eat garlic?

Schlottman suggests that to get the most benefits, you should eat garlic daily. He recommends consuming one to two cloves per day. It's easy to incorporate into your diet by adding it to dishes like pasta, sautéed vegetables, and garlic bread.

There are essentially no major reasons to avoid garlic, unless you're allergic or simply dislike its taste. Since garlic isn't for everyone, Satrazemis recognizes its health benefits but also points out that it's "not necessary to consume it if you don't like it."

"Although garlic offers many potential health benefits, they shouldn't be seen as more important than maintaining a balanced, healthy diet and overall healthy lifestyle. In other words, no single food—garlic included—can make or break your health," she explains.

Delicious Garlic Recipes to Try

Garlic-Roasted Potatoes

Roasted red potatoes with garlic? We're all for this tasty twist on traditional French fries.

Pan-Roasted Chicken with Lemon-Garlic Green Beans

Four cloves of garlic (!) elevate the flavor of this dish to an incredible level.

Baby Kale and Chicken Caesar

The signature zest of Caesar dressing comes from two finely chopped (or grated) cloves of fresh garlic—drizzle this over tender baby kale and shredded rotisserie chicken for a filling yet nutritious salad.

Linguine with Cherry Tomato Sauce

This easy, warm-weather pasta features sliced garlic and juicy cherry tomatoes, which explode with flavor when mixed with linguine.