Health Benefits & Side Effects of Eating Raw Garlic

Eating raw garlic about 1 to 2 cloves a day — is linked with a stronger immune system, better heart health, improved digestion and natural antibacterial protection. Garlic (known as lehsun in Hindi) is most effective raw and slightly crushed, as this preserves allicin, its key active compound.

Many of us have probably had the kitchen-ready remedies our grandma used for various diseases or injuries. The remedies, more commonly referred to as ‘gharelu nuskhe’ may not be as popular today, but they continue to inspire modern medicine. From the soothing mix of honey and lemon to warm turmeric milk it has all been a part of our childhood memories.  Even though times have changed, these home remedies continue to work wonders, one such natural ingredient that has numerous health advantages is garlic. 

Garlic is a plant of the onion family and is known for its distinctive taste and numerous health benefits. Eating raw garlic is associated with health benefits including, an immunity boost, reducing the risk of diseases, improving gut health, helping fight infections, and more. 

Nutritional Profile of Garlic

Garlic is something people either love or hate, given their strong taste. Garlic is packed with essential nutrients and some findings also suggest that it has been used to treat illness for thousands of years. Garlic is low in calories and high in antimicrobial properties, and there are also researches that suggest that garlic reduces the risk of certain types of cancer. The scientific name for garlic is ‘allium sativum’, it is commonly used in homoeopathic medicines to help with conditions like cough, increasing weight, irregular sleep, and more.

Also Read: 10 Places Where Hidden Sugars Sneak into Your Diet

Garlic Nutritional Facts

The table below shows the nutritional facts of 1 raw garlic clove: 

What is the best Time to Eat Raw Garlic – Morning, Empty Stomach or Night?

One of the most common questions in mind is when to eat raw garlic for the best effect. Garlic can be eaten at any time of day, but many people prefer taking it on an empty stomach in the morning. The active compounds to be absorbed with less interference from other foods. Eating garlic at night is also a reasonable option and may be gentler for people prone to digestive discomfort, since it is consumed alongside dinner rather than alone. 

Note: people with GERD, acid reflux, or a bleeding disorder should avoid taking raw garlic on an empty stomach, as it is more likely to irritate the digestive tract in a concentrated dose.

Top Health Benefits of Eating Raw Garlic

Garlic is known for its immunity-boosting properties, aiding digestion, supporting heart health, and more. The low-calorie vegetable is packed with a range of nutrients essential for maintaining overall well-being. Some of the top health benefits of eating garlic include:

• Strengthens the Immune System (Tips to boost immune system): Garlic is rich in antimicrobial and antiviral properties which support the immune system to protect against infections. 
• Supports Cardiovascular Health: Garlic helps reduce the risk of cardiovascular issues (Heart Attack in Youngsters: Rising Risks, Cause, Symptoms, Preventions) by reducing blood pressure, lowering LDL cholesterol (bad cholesterol), and raising HDL (good cholesterol) (manage cholesterol levels) contributing to heart health.
• Detoxifies the Body: Garlic helps eliminate heavy metals and toxins from the blood leading to better overall health and well-being. 
• Acts as a Natural Antibiotic: Garlic is and has been used for centuries as a natural remedy as it helps fight bacteria, viruses & fungi.
• Supports Digestion: Eating raw garlic is also associated with stimulating the digestive enzymes reducing bloating and improving gut health (tips for better digestive health). 
• Clears Up Skin: Garlic is high in antibacterial and antioxidant properties that help fight off infections and bacteria leading to acne. Additionally, some research also suggests that rubbing garlic directly on pimples can clear them away. 
• Helps Improve Athletic Performance: Garlic is one of the oldest performance-enhancing substances. Some research shows that eating raw garlic benefits athletic performance, exercise-related oxidative stress, and muscle damage.
  
• Antioxidant Properties & Cancer-Risk Research: Garlic contains sulphur compounds with antioxidant activity, which may help protect cells from oxidative damage. Some population studies suggest a link between regular garlic consumption and a lower risk of certain cancers, including stomach and colorectal cancer, though more clinical research is needed before firm conclusions can be drawn (Verma et al., 2023).
• Supports Brain Health: Garlic’s antioxidants may help reduce oxidative stress linked to age-related cognitive decline. Early research suggests garlic compounds may offer some protective effect against conditions like Alzheimer’s disease, though human evidence remains limited (Mathew & Biju, 2008).
• Supports Bone Health: Some studies suggest garlic may help reduce oxidative stress associated with bone density loss, which is of particular relevance to post-menopausal women managing osteoporosis risk.
• May Help Regulate Blood Sugar: Preliminary research suggests garlic may help support healthier blood sugar levels in people with diabetes, though it should never replace prescribed medication — always consult a doctor before making dietary changes for diabetes management.
• Supports Healthy Weight Management: Garlic may modestly support metabolism and reduce fat cell formation, making it a helpful – though not standalone — addition to a weight-management diet.
• Supports Urinary Tract Health: Fresh garlic has shown antibacterial activity against E. coli, the bacteria most commonly responsible for urinary tract infections, in laboratory studies.

Also Read: Balanced Diet Chart

How to Include Garlic in Your Diet

Garlic is a very popular culinary ingredient used for its flavour and aroma that help enhance the taste of various types of dishes. Additionally, garlic is a good source of nutrients and has numerous health benefits. Here’s how to include garlic in your diet:

Garlic (Lehsun) and the 10-Minute Rest Rule

Garlic is called lehsun in Hindi and has long been used in Indian kitchens and home remedies. When a garlic clove is crushed or chopped, an enzyme reaction forms allicin, the compound behind most of garlic’s health effects. But allicin is unstable and breaks down quickly with heat. Letting crushed or chopped garlic rest for about 10 minutes before cooking or eating gives allicin time to form fully, which may help preserve more of its benefits.

Side Effects of Eating Garlic

• Bad Breath: Garlic contains various sulphur compounds, which can cause bad breath (Banishing Bad Breath: Causes, Prevention, and Treatment). Additionally, it can linger even after brushing.
• Digestive Issues (common digestive problems): Garlic is high in fructans and eating too much garlic can lead to bloating, stomach upset, etc. 
• Increased Bleeding Risk: Garlic is high in antithrombotic properties which prevents the forming of blood clots, consuming too much garlic can lead to increased bleeding risk before/after surgery.
• Heartburn (causes, symptoms, treatment & medication): Garlic is commonly known as a trigger to heartburn, especially in people with GERD or acid reflux (how to get rid of acid reflux at home). Garlic may irritate the digestive tract leading to a burning sensation in the chest or stomach. 

Also Read: Dangers of Excessive Heat

Garlic cloves should be consumed in moderation, 1-2 cloves daily are adequate and may provide health benefits. There are several ways one can eat raw garlic, from chewing it directly to swallowing it with water, all have health benefits. Given the strong taste of garlic, choose the way that suits you the best. Plus, raw garlic also retains more allicin making it more beneficial for health. On the other side people with GERD (gastroesophageal reflux disease) should keep the garlic intake to the minimum to avoid heartburn. Also, there are certain compounds in garlic that may irritate the digestive tract which can cause a burning sensation or discomfort, during this situation, consider lowering the intake. 

Read More: Benefits & Side Effects of Muskmelon

FAQs

Can eating garlic help with colds and flu?

Yes, eating garlic can help with colds and flu.

Is raw garlic more beneficial than cooked garlic?

Yes, raw garlic is more beneficial than cooked garlic.

Does garlic increase testosterone?

Yes, some studies suggest that garlic increases testosterone. 

Does garlic lower cholesterol?

Yes, garlic may lower the levels of cholesterol, particularly bad cholesterol. 

How much garlic should I eat daily for health benefits?

Generally, 1-2 cloves of raw garlic is recommended for potential health benefits.