Eating raw garlic regularly offers a wide array of potential health benefits, ranging from supporting cardiovascular health to boosting the immune system and regulating blood sugar. Raw garlic is particularly beneficial because it retains more active antioxidant compounds compared to its cooked counterpart.

One of the primary advantages of raw garlic is its significant 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 largely attributed to allicin, a compound that relaxes blood vessels and inhibits angiotensin, a hormone that increases blood pressure. Furthermore, garlic may help lower high cholesterol levels, specifically total and low-density lipoprotein (LDL or “bad”) cholesterol, which are known risk factors for heart disease. It also possesses an antithrombotic effect, preventing blood clotting by inhibiting blood cells from clustering together, thus potentially averting dangerous blood clots.

Garlic is also a powerful immune booster. Research suggests that adults who consumed garlic supplements during cold and flu season experienced fewer and less severe symptoms, leading to fewer missed days of school or work. This immune-boosting effect is linked to the anti-inflammatory sulfur compounds in garlic, which reduce infection symptoms by easing inflammation. Additionally, compounds in garlic exhibit antiviral properties, potentially interfering with viruses as they attempt to enter host cells and spread.

The antioxidant properties of garlic are crucial for overall health. Antioxidants neutralize unstable chemical byproducts called free radicals, which, when abundant, can lead to oxidative stress. Oxidative stress is implicated in aging, neurological conditions like Alzheimer’s disease, cancer, and chronic diseases. Garlic contains several potent antioxidant compounds, notably S-allyl-l-cysteine (SAC), which preliminary research suggests may protect neurons from damage and inflammation and potentially aid in preventing cancer.

Supporting digestion is another key benefit. Garlic acts as a powerful prebiotic, with fructans, other saccharides, and fiber reaching the intestines undigested. These components feed beneficial gut bacteria, particularly bifidobacteria and lactobacilli, which are vital components of the gut microbiota. These bacteria play a central role in digestion, nutrient absorption, and synthesizing necessary nutrients, and are also involved in immune function.

Moreover, garlic may assist in managing blood sugar levels. Analyzing data from multiple studies, researchers found that daily garlic supplementation effectively reduced fasting glucose and HbA1c levels. This effect is believed to stem from organosulfur compounds in garlic stimulating insulin, the hormone responsible for regulating blood sugar. While promising, larger studies are still needed to fully understand garlic’s impact on blood sugar.

Finally, garlic’s antioxidants are linked to enhanced bone and joint health. A clinical trial showed that postmenopausal individuals taking garlic supplements had lower markers of oxidative stress associated with osteoporosis, a disease that weakens bones. Its anti-inflammatory effects may also alleviate symptoms of osteoarthritis, a chronic condition causing painful joints. A small study revealed that postmenopausal individuals with excess weight taking garlic supplements reported less pain and had lower levels of inflammation-related 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 allows allicin and other beneficial compounds to form. While generally safe, raw garlic can cause heartburn or trigger flare-ups of gastroesophageal reflux disease (GERD) in some individuals, especially if eaten on an empty stomach. It is advisable to pair it with food, perhaps by incorporating it into dips. Furthermore, garlic may interact with blood-thinning medications, so consulting a healthcare provider before adding it to one’s diet is recommended.