It's been used as currency, vampire repellant, worshipped by ancient Egyptians, and as a flavor kicker in Mom's recipes. But garlic has also been used for centuries for health and medicinal purposes.
While some of the claims have yet to be proven by scientific studies, many people swear by garlic's healing powers. To get an idea of what this powerful little bulb can do for you, I spoke with Donna-Lee Smith, a registered dietician at Consuming Wellness outside of Toronto, Canada. And while I'd heard some of these benefits before, others were new. Donna-Lee also cautioned that while eating garlic is definitely healthy for you, many "benefits" could be caused by the placebo effect, and further study was needed.
But whether you believe the benefits are actual, or the result of the placebo effect, adding a little more garlic in your diet won't hurt you. Your breath maybe. But not you.
As an Antioxidant -
Allicin, one of the sulphur-containing compounds that give garlic its pungent odor, may be responsible for preventing cell damage by fighting free radicals. And garlic is also a good source of Vitamin C, a powerful antioxidant.
As a Blood Cleanser -
Some studies have shown that garlic helps keep blood platelets from sticking together (reducing the risk of blood clots), and that it may also help stimulate the production of nitric oxide in the lining of blood vessel walls. Which keeps them relaxed and prevents hardening. And a diet rich in garlic may also help deter plaque buildup in your arteries.
As a Blood Thinner -
Garlic is also a natural anticoagulant and prevents clotting.
To Lower Cholesterol -
Those pharmaceuticals that just got pulled from the shelves may not lower your cholesterol like they claimed, but eating garlic might. There are conflicting studies, but some have shown that eating garlic regularly can help lower your LDL, or "bad" cholesterol, while raising your HDL, or "good" cholesterol.
To Lower Blood Pressure -
Doctors routinely prescribe ACE inhibitors for people with high blood pressure. Garlic contains gamma-glutamylcysteine, a natural ACE inhibitor, which can help keep your pressure under control.
As an Aphrodisiac -
It might be the result of its effect on blood flow - and the evidence is purely anecdotal - but garlic has been used for centuries as a precursor to getting some sheet time.
To Fight Cancer -
Garlic's ability to fight off the formation of carcinogenic compounds may be why there are claims it can aid in the prevention of some cancers.
To Prevent and/or Treat Diabetes -
Garlic is believed to have blood sugar lowering abilities. A study done in India, and documented in the publication Experientia, found that treating diabetic animals with an antioxidative compound taken from garlic had almost the same effect on lowering blood sugar as a prescription drug and insulin.
To Prevent Infections -
Garlic is a natural antibiotic, able to fight off a wide variety of bacteria and fungi. It also helps stimulate your white blood cells to battle infections.
As an Acne Treatment -
Its blood cleaning and antibiotic properties may be why some people claim eating garlic can help clear up a bad case of acne. Others even go so far as to swear rubbing raw cloves on your face can make even the most persistent pimples disappear. (Or at least force people to stand far enough away from you that they can't see them.)
To Prevent Colds and Flu -
Since the common cold can be caused by more than 200 different viruses, attacking any one virus gets little result. But garlic's broad antibiotic properties may be one of the reasons eating it to prevent colds is an old folk remedy. And studies may prove this to be true. Back in 2001, British researchers took 146 volunteers and gave half a garlic supplement and the other half a placebo. After three winter months, those on the garlic supplement had 24 colds, while those on the placebo had 65.
As a Mosquito Repellent -
Garlic's reputation as a natural mosquito repellent could be where the whole "wards off vampires" theory came from. There's no clear explanation as to why the little blood suckers can't stand garlic, but the two most common thoughts are that the compounds in garlic are deadly to a mosquito, so it has evolved to avoid it, and possibly that the strong odor keeps them from coming near us. There are several natural bug sprays on the market that use garlic extracts.
Finally, to get the benefits of garlic you don't have to eat a ton of it. Or walk around smelling like an Olive Garden. There are supplements that deliver the benefits, without the smell. However, according to dietician Smith, garlic supplements vary widely in composition, depending on the age of the garlic and how it is processed. And she stresses that no one really knows what dose or form is best: raw, powdered, oil, aged, deodorized, etc.
Also know that large doses of garlic supplements may actually increase the risk of bleeding if taken with Coumadin, aspirin, or possibly fish-oil pills. And they may interact with medication, including ones for diabetes and hypertension. So be aware before you pop these pills. Stick with adding a few cloves to your next pot of sauce.