The Health Benefits of Garlic: Why You Should Eat More of It

GARLICCC! Being Italian, it literally runs through my veins. I cannot get enough. If a recipe calls for one clove, I’m adding at least three. If it calls for three, I’m practically making garlic soup. There is no such thing as “too much garlic” in my world. Not only is it one of the most delicious things on the planet, but using garlic for your health is a game changer.

Seriously, this little bulb is packed with compounds that support your immune system, heart, digestion, and even brain function. Whether you eat it raw or cooked, garlic is basically nature’s own medicine. Let’s break down all the ways it benefits your health—because if you’re not already doubling the garlic in your recipes, this might convince you.

Raw Garlic vs. Cooked Garlic: What’s the Difference?

Raw garlic is the real MVP when it comes to health benefits. Crushing or chopping it triggers allicin—that powerhouse compound responsible for garlic’s strong smell and even stronger immune-boosting, antibacterial, and antiviral effects.

But once you cook it? That allicin starts to break down. So yes, cooked garlic still does your body good—it’s just a little less intense. You’ll still get heart-healthy, anti-inflammatory, antioxidant perks, just not at raw garlic’s “take-no-prisoners” level.

Bottom line: raw garlic packs the biggest punch, but cooked garlic still brings plenty to the table.

So what does garlic actually do for you?

Whether it’s raw or cooked, garlic comes in hot with a serious list of health perks. Here’s why this little bulb deserves a spot in your daily lineup:

Strengthens your immune system – Garlic helps your body fight off colds, flu, and whatever junk is going around.

Fights infections naturally – It’s got antibacterial, antiviral, and antifungal powers built right in.

Supports heart health – Helps keep blood pressure in check and may lower cholesterol levels.

Reduces inflammation – Great for your joints, your gut, and your overall well-being.

Full of antioxidants – Which means it fights off oxidative stress (aka the stuff that ages you faster).

Detoxes your system – Garlic helps your liver flush out toxins and keep things moving.

May support digestion – Especially when eaten raw, it can boost gut health and balance bacteria.

Can help regulate blood sugar – Some studies show it may support balanced blood sugar levels, too.

More Reasons to Eat Garlic Daily

Beyond its immune-boosting, heart-protecting powers, garlic has even more impressive benefits:

• Supports Detoxification – Garlic helps your body flush out toxins, including heavy metals like lead, by supporting liver function.
• Acts as a Natural Prebiotic – Garlic feeds the beneficial bacteria in your gut, helping with digestion and overall gut health.
• May Improve Athletic Performance – Some studies suggest garlic can help reduce exercise-induced fatigue and improve endurance. (Ancient Olympians used to eat garlic as a natural performance enhancer!)

How to Eat Garlic for Maximum Benefits

If you want to get the most out of your garlic (besides just enjoying it in ridiculous amounts), here’s how:

Crush or chop it and let it sit for 10–15 minutes before cooking. This helps preserve more allicin.

Eat it raw when possible. Mix it into salad dressings, salsas, or even try fermented garlic in honey. [Recipe Here]

Roast it for a sweet, mellow flavor that still packs a punch. (Seriously, roasted garlic is like butter—spread it on everything.)

Sauté it lightly instead of frying it at high heat. This keeps more of its benefits intact.

Eat More Garlic!

At the end of the day, garlic isn’t just a seasoning—it’s a full-blown nutritional powerhouse. Whether you’re doubling (or tripling) the garlic in your recipes like me or sneaking it into every meal for the health perks, your body will thank you. So go ahead, embrace the garlic breath, and let this little bulb work its magic.

How much garlic is too much garlic? (Trick question—the limit does not exist.)