For many people, garlic isn’t a seasoning that’s kept in the pantry. It stays right next to the stove, along with the salt and pepper. Or perhaps you prefer to buy it fresh, mincing fresh garlic into your meals. However you integrate it, it’s bound to add flavor and complexity to whatever you’re cooking.

Technically a vegetable and not an herb, garlic has been used for centuries not only to add flavor to meals, but also medicinally. Garlic is so beneficial to health that some people even take it as a supplement in capsule form.

Didn’t know garlic did more than make your meals taste good? Here, registered dietitians reveal the key ways that eating garlic every single day can impact health

4 Ways Eating Garlic Every Day Impacts Health

Garlic certainly isn’t the only seasoning that supports health. All vegetables and herbs bring their own unique benefits to the table, as well as some overlapping ones. To get these benefits, it’s best to eat a wide variety of vegetables and herbs. (It will keep your meals interesting too.) That said, it’s safe to eat garlic every day. If you do—or at least eat it regularly—here’s how it will impact your health, according to registered dietitians.

1. Eating garlic regularly lowers inflammation 

“Humans have known about the health benefits of garlic since ancient times and consumption of garlic is associated with reduced risk of cancer,” says Alex Caspero, RD, a registered dietitian and the founder of Delish Knowledge. Caspero highlights a double blind, randomized control trial (the gold standard) showing that women who took two garlic tablets every day for one year experienced a reduction in oxidative stress, which researchers credit to the vegetable’s antioxidants. This, in turn, lowers the risk of chronic diseases, including some forms of cancer.

Amanda Baker Lemein, RD, LDN, a registered dietitian and integrated communications consultant, also says that eating garlic regularly can lower inflammation in the body. “As an antioxidant and anti-inflammatory food, there are many benefits to eating garlic. It is rich in phytochemicals and a variety of micronutrients too, so eating it regularly would help with antioxidant capacity and reduce oxidative stress,” she says.

Of course, it also matters what you’re eating the rest of the time. But when integrated into a well-rounded, nutrient-rich diet, eating garlic regularly can lower inflammation, which can help protect the body from a wide range of chronic diseases.

2. It supports brain health   

Lemein says that eating garlic regularly may help protect against cognitive decline. “As an antioxidant-rich and anti-inflammatory food, the compounds in garlic can help protect against oxidative stress or cell damage, which is also related to cognitive decline,” she says. 

Scientific research backs this up. According to a 2019 scientific article published in Experimental and Therapeutic Medicine, garlic has specific compounds that are linked to protecting against neuroinflammation and neurodegeneration. Another article published in the same scientific journal says that eating garlic regularly can help play a role in lowering the risk of Alzheimer’s disease. 

3. Garlic supports the immune system 

Yet another positive impact garlic’s antioxidants have is supporting immune health, Lemein says. Scientific research shows that eating garlic enhances the body’s immune system by stimulating certain cell types. While this is primarily connected to protecting the body from chronic health conditions, it may support the body’s immune response in the short term too.

4. Eating garlic regularly is good for your bones 

One benefit of garlic that’s often overlooked is that it supports bone health. It does this by reducing bone reabsorption, improving bone mineral content and enhancing bone healing. One study showed that women who consumed two garlic tablets a day experienced significant improvements in bone health. The fact that garlic also helps lower oxidative stress contributed to this. Because of these outcomes, the researchers say that garlic can play a role in osteoporosis prevention.  

How Seasoning Food With Garlic Instead of Salt Impacts Heart Health

There is one other major benefit of eating garlic regularly, according to both dietitians: supporting cardiovascular health. This, they say, can be especially powerful when garlic is used to season food instead of salt. Caspero explains that garlic is considered cardioprotective because clinical trials have shown that garlic consumption is associated with decreased triglycerides and LDL cholesterol.

 “Garlic and salt work to season food differently, but they both provide flavor. If you are looking to cut back on your sodium intake, you’ll want to make sure to increase other flavorful herbs and spices—and pungent garlic is one of the easiest ways to add flavor to a dish,” Caspero says. Lemein adds to this, saying, “Garlic is a great alternative to sodium-rich seasonings, which can negatively impact heart health if consumed in large quantities.”

Is There Anyone Who Shouldn’t Eat Garlic?

Even with all these amazing benefits, there are some people who should avoid eating garlic or only eat it sparingly. “Garlic can interact with some drugs, including blood thinners, so if you are on one of those medications, talk to your doctor about dose recommendations, especially before a surgery,” Caspero says.

If you regularly experience heartburn, both dietitians say that eating garlic could make symptoms worse. “Raw garlic can make heartburn worse, but garlic powder or dried, minced garlic tends to be less of an issue with those with heartburn, so if you want the flavor of garlic without the downsides, then try a powdered or dried version,” Caspero recommends. Lemein adds to this, saying that some people with irritable bowel syndrome or who regularly experience gastrointestinal distress may find that keeping garlic consumption low is best.

In general, most people can benefit from eating garlic regularly—and even every day if you’re really into it. So go ahead and keep your garlic seasoning by the oven or cloves in your fridge; cooking with it regularly boosts flavor and health!