A Detailed Guide to Eating Garlic and Reaping Its Possible Health Benefits

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While often known for its addition to Italian foods, garlic seems to be used in virtually all cuisines as a strong flavoring agent. The bulbs are also sometimes used for medicinal purposes, to ease health conditions while preventing chronic health problems.

Learn more about the ins and outs of this popular spice and see how it could fit into your own diet and lifestyle.

What Is Garlic Exactly and Where Does It Come From?

Garlic (Allium sativum) is an age-old spice that’s made from a bulbous plant. But before it became the cooking staple it’s known as today, garlic had a rich history of cultivation, medicinal benefits, and consumption. It’s thought that garlic originated in India and Egypt around 5,000 years ago, and some historical documents suggest it was used in China about 4,000 years ago. The species of garlic found in this region are often referred to as “wild garlic” because of their indigenous nature. 

(1) Garlic was also mentioned in Biblical texts, as well as ancient Greek materials, according to an article published in the Journal of Nutrition.

Historically, garlic was used primarily for its medicinal components. In ancient civilizations, people used it in hopes of increasing their strength. Indeed, some historical documents note that ancient Greeks used garlic as a performance-enhancing drug for the Olympics. 

(2) What’s particularly interesting about garlic is that it was concurrently used by different civilizations and cultures for similar benefits, all without contact between these cultures.  Still, the garlic grown in the United States isn’t like the “wild garlic” found in Asia and the Middle East. It most closely resembles the varieties first harvested in Europe nearly 1,000 years ago. But garlic was also found to grow in the wild by indigenous civilizations in North America, where it was used in teas for medicinal purposes.

Today, an estimated 10 million tons of garlic are produced worldwide. While used as a food-flavoring agent, garlic is still considered as a “natural antibiotic” by many cultures. 

(3) In the 21st century, garlic continues to be a common seasoning in foods and packaged goods, but its potential medicinal properties are also gaining more appreciation in Western cultures.

• Protein: 0.18 grams (g)
• Fat: 0.01g
• Carbohydrates: 0.93g
• Fiber: 0.1g
• Natural sugars: 0.03g
• Calcium: 5 milligrams (mg)
• Iron: 0.05mg (0.03 percent daily value, or DV)
• Magnesium: 1mg
• Potassium: 11mg
• Vitamin C: 0.9mg (0.02 percent DV)

Garlic is also thought to be a source of amino acids (the building blocks of proteins) and enzymes, which can help your body build muscles and protect your gut health, respectively. (3)

Garlic, and 9 Other Foods That May Help Prevent Cancer

While there’s no single way to completely protect yourself against cancer, research suggests making sure your diet is rich in these fresh foods may help lower your risk for certain types of the disease.

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What Are the Health Benefits of Eating Garlic? A Look at What Research Suggests

Historically, garlic was used for the following medicinal purposes: (3)

• Appetite stimulant
• Blood pressure regulator
• Colic
• Constipation
• Cough
• Depression
• Diarrhea
• Fever
• Infections
• Intestinal parasites
• Menstrual symptom relief
• Muscle pain relief
• Rheumatism
• Seasickness
• Skin diseases
• Strength-building
• Wounds

Today, research supports some of these medicinal benefits, but most studies remain inconclusive overall. Research primarily supports garlic’s potential antibacterial benefits, as well as its ability to help control cholesterol-causing lipids in the blood. Garlic also has antioxidants, which may help prevent free radicals that contribute to chronic illnesses, such as heart disease and cancer. (3)

Some of the most promising research on garlic’s health benefits pertains to cholesterol and high blood pressure. (5) But the research on these effects is limited. The National Center for Complementary and Integrative Health describes conflicting studies on the effects of garlic supplements on cholesterol. In some small studies, garlic supplements were shown to lower blood cholesterol within three months. In other studies, though, garlic had no effects on cholesterol whatsoever. (6,7)

While garlic may provide antioxidants that are shown to potentially help ward off certain types of cancer over time, such benefits are tied to eating garlic — garlic supplements don’t have the same effects. (5) Some of the most widely studied cancer effects from garlic include colon cancer, stomach cancer, breast cancer, esophageal cancer, and pancreatic cancer.

Nevertheless, a meta-analysis published in March 2015 in Cancer Prevention Research suggests that more research is needed to determine whether garlic and similar veggies, such as onions and leeks, can play a role in preventing cancer. Scientists also don't know how much garlic people need to consume to see benefits. (8)

Another potential benefit of chewing on garlic is boosting heart health. This is compared with swallowing garlic or extracts that have not been chewed, according to an article published in the journal Lipids in Health and Disease.

Garlic Nutrition Facts: Calories, Carbs, and While garlic is a low-calorie food, it’s not particularly rich in the daily nutrients you need. But as per the U.S. Department of Agriculture's MyPlate guidelines, it is on the list of healthy ingredients you can include in your diet.Nutritionally speaking, garlic is most useful as a spice or as a way to bring out the flavors of other healthy foods, like vegetables. The following nutrition facts for garlic from the United States Department of Agriculture are based on estimates of a 1-teaspoon serving: (4)

Calories: 4