The benefits of garlic have long been recognised in traditional medicine, and modern research continues to support its role in improving heart health, immunity, and overall well-being. Health experts say that consuming garlic regularly—especially in its raw or lightly cooked form—can offer a range of protective health effects.
Garlic, a staple in Indian kitchens, contains bioactive compounds such as allicin, which are believed to be responsible for many of its therapeutic properties.
How Garlic Supports Heart Health
One of the most widely studied benefits of garlic is its positive impact on cardiovascular health. Research suggests that garlic may help reduce blood pressure, lower bad cholesterol (LDL), and improve blood circulation.
Doctors note that regular garlic consumption can support heart function by reducing inflammation and preventing plaque buildup in arteries, which lowers the risk of heart disease over time.
Garlic and Immunity Boost
Garlic is known for its immune-boosting properties. Compounds found in garlic help the body fight infections by enhancing the activity of white blood cells.
During seasonal changes, doctors often recommend garlic as a natural way to strengthen immunity and reduce the severity of common colds and flu-like illnesses.
Role of Garlic in Blood Sugar Control
Emerging studies suggest that garlic may help regulate blood sugar levels, making it beneficial for people managing diabetes or prediabetes. While garlic is not a substitute for medication, experts say it can complement a balanced diet and healthy lifestyle.
This is one of the lesser-known but increasingly discussed benefits of garlic, particularly in metabolic health.
Digestive and Anti-Inflammatory Benefits
Garlic supports digestive health by promoting gut-friendly bacteria and improving digestion. It also has anti-inflammatory properties that may help reduce chronic inflammation linked to joint pain and other long-term health conditions.
Nutritionists advise consuming garlic in moderation to avoid digestive discomfort.
Best Way to Consume Garlic Daily
Health experts suggest crushing or chopping garlic and letting it rest for a few minutes before cooking, which helps activate allicin. Consuming one to two cloves a day is generally considered safe for most people.
Raw garlic provides maximum benefits, but lightly cooked garlic also retains many of its health-promoting compounds.
Who Should Be Cautious?
While the benefits of garlic are significant, excessive consumption may cause acidity, heartburn, or digestive irritation in some individuals. People on blood-thinning medication or those scheduled for surgery should consult a doctor before increasing garlic intake.
According to research cited by the National Center for Complementary and Integrative Health (NCCIH), garlic contains active compounds that may support heart health, boost immune function, and help regulate blood sugar levels when consumed regularly as part of a balanced diet.
A Simple Addition With Long-Term Benefits
Doctors say adding garlic to daily meals is a simple and affordable way to support long-term health. Combined with a balanced diet and regular physical activity, garlic can play a supportive role in disease prevention.
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