Garlic is not only a spice in many dishes but has also been used as medicine for centuries. It has a distinctive pungent flavor derived from an organosulfur compound called allicin. This compound also makes garlic a healthy addition to the diet with various health benefits. Eating raw garlic daily can bring about several positive health outcomes.

1. Nutritional Components of Raw Garlic

Garlic is a popular spice across many global cuisines and provides significant health benefits.

Raw garlic contains numerous nutrients, including vitamins, minerals, and amino acids. It is low in calories, fat, sugar, and sodium. A single clove of raw garlic contains:

• Calories: 4.5 kcal

• Fat: 0 g

• Sodium: 0.5 mg

• Carbohydrates: 1 g

• Fiber: 0.1 g

• Vitamin C: 0.9 mg

• Zinc: 0.04 mcg

• Amino acids: Essential and non-essential amino acids

Other nutrients in garlic include calcium, iron, potassium, magnesium, vitamin E, vitamin K, and manganese.

2. Key Health Benefits of Raw Garlic

Boosts the Immune System

Garlic is packed with nutrients that help strengthen the immune system. It is rich in vitamin C, vitamin B6, manganese, and selenium—all of which support immune function. Regular garlic consumption has been linked to reduced frequency of colds and flu.

A study of 146 participants published in the U.S. National Library of Medicine found that people taking daily garlic supplements had 63% fewer colds and recovered 70% faster than those taking a placebo.

Helps Lower Blood Pressure

High blood pressure (hypertension) is a common condition that can lead to severe health problems if uncontrolled. Garlic can significantly lower blood pressure in people with hypertension. The allicin compound in garlic—especially potent when eaten raw—helps relax blood vessels and improve blood flow. Research published in Experimental and Therapeutic Medicine found that aged garlic extract was as effective in reducing blood pressure as Atenolol, a commonly prescribed drug.

Reduces Cholesterol Levels

Raw garlic can also positively influence cholesterol levels. It is known to lower total cholesterol and LDL (often called “bad” cholesterol) while potentially raising HDL (“good” cholesterol). A meta-analysis of 39 clinical trials published in the Journal of Nutrition showed that garlic supplementation led to a significant reduction in total cholesterol and LDL, making garlic a valuable addition to a heart-healthy diet.

Possesses Antibiotic Properties

Garlic’s antibacterial and antiviral properties are well documented. Sulfur compounds in garlic, such as allicin, provide natural defense against a wide range of pathogens. This may help prevent infections and reduce their severity. Garlic’s antimicrobial strength is so potent that it can even combat foodborne pathogens like Salmonella and E. coli.

Aids in Detoxification

Garlic’s sulfur compounds help the body eliminate toxins and heavy metals. Garlic can significantly reduce blood lead levels and alleviate symptoms of poisoning, such as headaches and high blood pressure. This detoxifying effect is linked to garlic’s ability to boost the production of glutathione, a powerful antioxidant that supports the liver’s detoxification processes.

3. How to Safely Eat Raw Garlic

While the health benefits of raw garlic are impressive, it is essential to consume it correctly to maximize its effects:

• Eat raw garlic in the morning on an empty stomach to maximize allicin absorption. Just one clove is unlikely to cause digestive discomfort, even in people with sensitive stomachs.

• Chop or crush garlic and let it sit for about 10 minutes before eating. This resting period allows allicin to form—the compound responsible for many of garlic’s health benefits.

• Eating raw garlic can be challenging due to its strong taste. To make it more palatable, mix garlic with a spoonful of honey, add it to salads, or combine it with other foods.