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12 Health Benefits of Raw Garlic: Health Effects Explained

28 marzo, 2024

The popular garlic has many vitamins, minerals and other nutrients essential for the human diet. This includes nutrients such as fiber, manganese, selenium, vitamin C, several types of B vitamins, and other antioxidants. It also contains iron, calcium, potassium and copper. These nutrients are essential for human health, as they give us energy and allow the body to perform all its essential functions. In the next section we will mention all the raw garlic health benefits.

Other compounds contained in garlic, such as alliin, may have additional beneficial effects. Allin is converted to allicin when garlic is crushed or minced.

A 2019 study of 27,437 Chinese seniors suggested that those who They consumed garlic frequentlymore than five times a week, lived longer than those who ate it only rarely, or less than once a week.

The researchers also suggested that garlic may be linked to a lower risk of mortality from all causes, meaning the mortality rate from any cause was lower.

Additionally, garlic has various other health benefits.

Health benefits of raw garlic

1. Infection and immunity

Research has shown that garlic and its compounds may have anti-inflammatory, antibacterial, antifungal, and antiviral effects.

Researchers in a 2016 study noted that consuming an aged garlic extract reduced the severity of colds and flu. It reduced the number of symptoms, the number of days the illness affected function, and the number of sick days study participants had to take off from school or work.

The researchers also suggested that garlic supplementation improved immune cell function. This is related to the reduction of inflammation.

2. Improved memory

A 2020 study suggests that certain compounds in garlic and garlic extracts may be neuroactive, meaning they can stimulate neural tissue.

The study researchers used a ripe garlic extract to investigate its effects on cognitively impaired mice. The results suggest that garlic compounds positively contribute to learning and memory formation in animals, which has a positive effect on brain function.

3. Improvement of blood pressure; raw garlic health benefits

Garlic can help improve blood pressure and health.

A 2019 study on the effectiveness of Kyolic aged garlic extract noted that an aged garlic extract significantly reduced blood pressure, pulse pressure, and arterial stiffness.

Researchers also suggest that garlic supplements are very safe and may offer additional health benefits. cardiovascular healthindicating that garlic extract is a useful treatment.

However, the researchers highlight the need for more long-term trials to confirm the impact of garlic on cardiovascular disease-related mortality and morbidity.

4. Lower cholesterol

A 2016 investigation into the effects of garlic and lemon juice found favorable effects on cholesterol. Researchers in the 2016 research noted evidence that consuming half to one clove of garlic per day Reduces cholesterol levels by around 9%. The researchers’ discussion of this statistic was based on a finding from an earlier meta-analysis from 1993.

However, also in an earlier study from 1998, researchers noted that garlic powder did not reduce cholesterol levels, suggesting that garlic raw garlic may be more beneficial for cholesterol.

5. Lower risk of heart disease

Because of its potential blood pressure and cholesterol-lowering effects, garlic may reduce the risk of heart disease.

The properties of garlic that are beneficial for cardiovascular health They may also be due to how it improves nitric oxide production. Nitric oxide is essential for maintaining healthy blood flow and blood pressure, as well as inhibiting arterial disease, inflammation, and blood clotting.

The 2020 study on the effectiveness of garlic supplements suggested that aged garlic extracts offer multiple benefits for cardiovascular health. Another 2016 study suggests that garlic supplementation can potentially reduce cardiovascular disease risk factors and protect cardiovascular health.

However, many clinical studies use high doses of garlic, which may not be suitable for everyone. If you are considering garlic supplementation, talk to your doctor first.

raw garlic health benefits

6. Athletic performance

Many cultures have used garlic for strength and endurance.

Recent research has investigated whether garlic can support certain aspects of physical activity and recovery.

A 2015 study on garlic supplementation and aerobic exercise noted that the antioxidants in garlic could possibly decrease exercise-induced oxidative damage in men.

Oxidative damage occurs when unstable atoms called free radicals become unbalanced and react with other molecules in the body, causing damage. Antioxidants, such as those found in garlic, can help relieve this oxidative stress.

A 2016 study of six male subjects also suggests that garlic supplementation may improve muscle performance. After 10 days of supplementation with 5 milliliters of aged garlic extract, participants’ muscle function and power improved.

7. Bone health

The antioxidants in garlic can also improve certain bone or osteopathic diseases.

A 2017 clinical trial investigated the effect of garlic tablets on women experiencing postmenopausal osteoporosis, which is a weakening of the bones.

Researchers suggest that garlic consumption may reduce oxidative stress associated with many diseases, including bone disorders.

Additionally, they suggest that both raw garlic and garlic-derived medications can help calcium absorption.

8. Nutritional and intestinal health; raw garlic health benefits

Garlic can act as a prebiotic, stimulating the growth of healthy bacteria in the digestive system.

Dietary supplementation with garlic could help maintain healthy intestinal microorganisms and improve overall health. Good gastrointestinal health may even support the health or functioning of other body systems.

Garlic also contains many nutrients that are essential for overall health.

9. Anti-inflammatory

Garlic and its compounds may offer anti-inflammatory properties.

Inflammation is an important immune system process as it can help protect the body. However, chronic inflammation can be linked to many diseases, including diabetes, arthritis, Alzheimer’s disease, and depression.

A diet that includes foods with anti-inflammatory propertieslike garlic, may help reduce the risk of disease and help prevent exacerbation of existing inflammatory diseases.

10. Anticancer

Garlic and garlic compounds may offer certain anti-cancer properties.

Clinical studies suggest that garlic may have anti-cancer effects or preventive, including:

Inhibiting the activation of carcinogens, compounds that can cause cancer

Boost enzymes that deactivate carcinogens

Reduce inflammation that could be linked to the development of cancer

Supporting DNA repair

Inhibit the growth and spread of cancer and cancer cells

However, more research is needed to understand how these clinical properties can be translated into practical methods of cancer treatment and prevention, as well as how laboratory findings relate to dosing, formulations, lifestyle factors, and individual differences.

For example, a 2020 analysis suggests that garlic supplements were more beneficial for preventing gastric cancer in participants who did not drink alcohol.

11. Skin health; raw garlic health benefits

Due to its antioxidant and other biological properties, garlic can be an effective herbal remedy for certain skin health problems.

An earlier 2011 review of 23 studies on garlic in dermatology suggests that oral administration of garlic may help immunity, microcirculation and Protect against UVB damage.

Researchers also suggest that topical use of garlic extracts may improve skin health problems, including:


Alopecia areata

Keloid scars

wound healing

skin calluses

Viral and fungal infections


Skin aging

However, some people are allergic to garlic and may suffer from contact dermatitis or skin irritation.

Garlic burn is also a common side effect of applying garlic to the skin. Crushed garlic can cause chemical burns, and applying garlic to the skin can cause an adverse reaction even with brief contact.

Only introduce new supplements or treatments under the advice of a doctor. Discontinue use and seek immediate medical attention for any serious skin irritation after application of any new treatment, including garlic.

12. Heavy Metal Toxicity: Health Benefits of Raw Garlic

Garlic supplementation may help treat metal poisoning mild to moderate.

In a trial studying garlic as a treatment for lead poisoning that was published in 2012, researchers noted that garlic treatment was associated with significant clinical improvements in symptoms.

Treatment with garlic significantly reduced blood lead concentrationand researchers suggested that garlic was as effective as a typical lead poisoning medication but clinically safer.

How to take garlic and garlic supplements

You can supplement with garlic by eating raw or cooked garlic, or by taking commercially available garlic pills, tablets, capsules, or liquids.

However, research associates different health benefits with different supplementation methods, and which supplement will be most effective will vary from person to person. For example, old garlic may have more antioxidant properties compared to fresh garlic extract.

Additionally, certain processes, such as cooking, can alter the composition of garlic and affect its biological effects, so raw garlic may offer more therapeutic benefits.