7 Potential Benefits of Adding Garlic to Your Recipes and Meals

A bulbous plant known as garlic is frequently used in food and medicine. It is a member of the same family as leeks, shallots, and onions, which is the Allium genus.

Garlic has a strong sulphur component content, particularly allicin, which gives it a pungent flavour and scent. It is a common element in many international cuisines, including Chinese, French, and Italian. Garlic is frequently used to flavour foods including soups, stews, sauces, and roasted meats. It can be consumed raw or cooked.

Garlic has long been utilized as a natural cure for a number of health problems in addition to its culinary benefits. It may aid in lowering cholesterol levels and enhancing cardiovascular health because it is thought to have antibacterial, antiviral, and anti-inflammatory qualities. If you'd rather not eat cooked or raw garlic, there are additional supplements you may buy that contain garlic.

All things considered, garlic is a flexible and wholesome ingredient that can be enjoyed in a variety of ways for both its flavour and potential health advantages. Garlic not only enhances the flavour of your recipes and meals, but it also has a number of possible health advantages.

7 Potential Reported Benefits of Garlic

The advantages of using garlic in your recipes and meals include the following −

  • Enhances flavour − Garlic has a distinct flavour that can improve the flavour of a variety of foods, including soups, stews, pasta, and pizza.

  • Immune system booster − Due to the high concentration of sulfur-containing chemicals in garlic, including allicin, which has been demonstrated to increase the creation of white blood cells, garlic is thought to have immune-boosting effects.

  • May lower cholesterol levels − Garlic has been proven to help lower total and LDL cholesterol levels in several studies, which may be related to its capacity to lessen cholesterol production in the liver.

  • May reduce blood pressure − Garlic may assist persons with hypertension lower their blood pressure, according to several research. Allicin, a chemical that has been demonstrated to have a moderate blood pressure-lowering impact, may be to blame for this.

  • May have anticancer properties − Garlic may have anticancer qualities, particularly in connection to stomach and colorectal malignancies, according to certain research.

  • Has antimicrobial properties − Garlic may have anticancer qualities, particularly in connection to stomach and colorectal malignancies, according to certain research.

  • May improve bone health & brain function − By raising oestrogen levels in females and lowering the risk of osteoporosis, garlic may benefit bone health. Particularly in older persons, garlic may improve memory and cognitive function.

Case Studies on the Health Benefits of Garlic

While some studies suggest that garlic may have potential health benefits, it is important to note that more research is needed to fully understand its effects on human health. That being said, here are some of the proven case studies of garlic based on scientific research −

  • Based on a meta-analysis of 26 clinical trials, taking supplements of garlic was linked to significantly lower total cholesterol levels and slightly lower blood pressure. These outcomes could lower the chance of developing cardiovascular disease.

  • According to some research, garlic may be able to assist diabetics in controlling their blood sugar levels. According to one study, using garlic extract for 12 weeks significantly lowered fasting blood sugar levels.

  • Garlic has been demonstrated to possess antibacterial qualities, which means it can aid in the defence against dangerous germs and viruses. Garlic extract has been shown in certain trials to be useful in combating bacteria like Helicobacter pylori, which can result in stomach ulcers.

  • Garlic has been demonstrated to have anti-inflammatory qualities, which may help lower the risk of chronic diseases including cancer and heart disease.

  • Garlic may enhance cognitive performance, especially in elderly persons, according to certain research. In one study, memory and attention were increased after taking aged garlic extract for 12 weeks.


All in all, adding garlic to your recipes and meals is a simple method to boost flavour and may even be good for your health. Garlic has been demonstrated to offer possible health advantages, but more research is necessary to completely understand how it affects human health. As a result, people should always speak with their doctor before taking garlic as a supplement or using it medicinally.