Garlic is a staple ingredient in countless dishes, from garlic bread to pasta sauces. While folklore claims it can repel vampires, its strong aroma is more likely to keep people at a distance. Beyond myths and bad breath, garlic—especially in its raw form—retains potent compounds that may offer various health benefits.
The Health Benefits of Raw Garlic
Raw garlic is rich in allicin, a sulfur-containing compound responsible for its intense flavor and aroma. The moment you crush or chop fresh garlic cloves, allicin is released, but its levels drop significantly when garlic is cooked, boiled, roasted, or pickled. Research suggests that consuming raw garlic may provide several health advantages, including:
- Supports Heart Health: Garlic helps lower blood pressure by improving blood vessel function and reducing clot formation, lowering the risk of heart disease and stroke. It may also decrease LDL cholesterol by 10–15%, supporting overall cardiovascular health.
- Boosts Immunity & Reduces Inflammation: Garlic contains antioxidants and essential nutrients that strengthen the immune system. Studies suggest it can reduce the frequency of colds, help fight osteoporosis, and may even lower the risk of certain cancers, such as prostate and lung cancer.
The Potential Drawbacks of Raw Garlic
- Strong Smell & Taste: May be off-putting to some.
- Digestive Issues: Can cause heartburn or stomach irritation, especially for those with acid reflux.
- Blood Thinning Effects: May increase bleeding risk, so consult a doctor if taking blood thinners.
- Allergic Reactions: Some may be allergic, and cooking may not prevent reactions.
For sensitive individuals, cooked garlic is a gentler option while still offering health benefits.
A Garlic a Day…
While there’s no set guideline for daily garlic consumption, research suggests that eating 1 to 2 cloves per day may offer health benefits. For those considering supplements, doses of up to 3,600 mg of aged garlic extract have also shown positive effects. However, it’s important to consult a doctor before taking garlic supplements, especially if you’re on medication or have existing health conditions. If you experience side effects like heartburn, acid reflux, or increased bleeding, it’s best to cut back on raw garlic intake.
Bottom Line
Consuming excessive amounts of garlic can be harmful. As a general rule, a person weighing 150 pounds should avoid consuming more than 17 grams, while someone weighing 250 pounds should not exceed 28.4 grams. Although cooking garlic softens its texture and mellows its flavor, raw garlic’s intense taste can enhance a variety of dishes. It’s commonly used in dips, dressings, and sauces like pesto or aioli. If eating raw garlic straight isn’t appealing, incorporating it into flavorful recipes is an easy way to enjoy its health benefits.