Eating raw garlic regularly offers a wide array of potential health benefits, primarily due to its higher concentration of active antioxidant compounds compared to cooked garlic. While some individuals may experience heartburn, incorporating raw garlic into one's diet can significantly support various bodily functions, including the immune system, heart and artery health, digestion, blood sugar regulation, and bone and joint well-being.

One of the most notable advantages of raw garlic is its profound support for heart and artery health. Studies indicate that garlic supplements can lower blood pressure in adults with hypertension, thereby reducing the risk of heart disease and stroke. This effect is attributed to allicin, a compound that relaxes blood vessels and inhibits angiotensin, a hormone known to boost blood pressure. Furthermore, garlic may help reduce high total and low-density lipoprotein (LDL, or “bad”) cholesterol levels, another critical risk factor for heart-related ailments. Its antithrombotic and antiplatelet activities also suggest a role in preventing dangerous blood clots by inhibiting blood cells from clustering.

Garlic is also a potent immune booster. Research suggests that adults taking garlic supplements during cold and flu season experienced fewer and less severe symptoms, leading to fewer missed days of school or work. This immune-modulating effect is linked to anti-inflammatory sulfur compounds that reduce infection symptoms by easing inflammation. Moreover, compounds in garlic possess antiviral properties, potentially interfering with how viruses enter host cells and spread.

The plant's rich antioxidant properties are another significant benefit. Antioxidants neutralize unstable chemical byproducts called free radicals, which can damage cells and tissues if they reach high levels, a condition known as oxidative stress. Oxidative stress is implicated in aging, neurological conditions like Alzheimer’s disease, cancer, and chronic diseases. Several compounds in garlic, particularly S-allyl-l-cysteine (SAC), have antioxidant capabilities that may protect neurons from damage and inflammation and potentially help prevent cancer.

Raw garlic also plays a crucial role in supporting digestion. It acts as a powerful prebiotic, with fructans, other saccharides, and fiber reaching the intestines undigested. These components feed beneficial gut bacteria, specifically bifidobacteria and lactobacilli, which are vital components of the gut microbiota. These bacteria are essential for digestion, nutrient absorption, breaking down complex carbohydrates, fibers, and fats, synthesizing necessary nutrients, and contributing to overall immune function.

For those managing blood sugar, daily garlic supplementation has shown promise. Researchers have found that it can reduce fasting glucose and HbA1c levels. This effect is believed to stem from organosulfur compounds in garlic that stimulate insulin, the hormone responsible for regulating blood sugar. While promising, larger studies are still needed to fully understand the extent of garlic’s impact on blood sugar management.

Finally, the antioxidants present in garlic are linked to improved bone and joint health. In a clinical trial, postmenopausal individuals taking garlic supplements exhibited lower markers of oxidative stress associated with osteoporosis, a disease that weakens bones and increases fracture risk. Additionally, garlic's anti-inflammatory properties may offer relief for osteoarthritis, a condition causing painful joints. A small study indicated that postmenopausal individuals with excess weight taking garlic supplements reported less pain and lower levels of inflammation-associated proteins.

To maximize the nutritional benefits of raw garlic, it is recommended to crush or chop one to two cloves and let them sit for about 10 minutes before consumption. This process allows for the formation of allicin and other helpful compounds. While generally safe for most, garlic does have potential downsides. Eating it on an empty stomach can irritate the digestive system, making it advisable to pair it with food, such as in dips. It can also trigger heartburn and exacerbate gastroesophageal reflux disease (GERD). Furthermore, garlic may interact with blood-thinning medications. Therefore, it is always wise to consult a healthcare provider before making significant dietary changes, especially when incorporating raw garlic, to ensure it aligns with individual health needs and existing medications.