How many cloves of garlic should I eat each day for the best health benefits?

Eating raw garlic offers health benefits such as fighting infections and strengthening the cardiovascular system. Garlic extract and garlic itself prevent bacterial, parasitic, and viral diseases, regulate blood sugar levels, lower blood pressure, and reduce cholesterol…

7 health benefits of raw garlic

The health benefits of garlic are attributed to a compound called allicin. According to a study in the peer-reviewed journal Molecular, allicin possesses numerous health-enhancing properties, including cholesterol- and blood pressure-lowering effects beneficial to the cardiovascular system. Thus, garlic may be good for blood pressure and support cardiovascular health.

Chewing garlic is believed to release more allicin and offer more potential health benefits. However, chewing raw garlic can be unpleasant due to its strong smell and taste, so it's better to cook it in a dish.

Good for cognitive health

One benefit of raw garlic is that it contains essential vitamins and minerals, including vitamin B6, manganese, selenium, vitamin C, iron, potassium, and copper. This powerful combination is particularly good for cognitive function: Vitamin B6 and magnesium are both linked to improved mood and enhanced brain health.

Supports a healthy immune system.

Garlic is an excellent source of vitamin C, which helps boost the immune system. According to the U.S. Department of Agriculture, about three cloves of garlic contain approximately three milligrams of vitamin C. To further strengthen your immune system, add some raw garlic to your meals.

Garlic has anti-inflammatory properties.

Garlic contains allyl sulfides, an anti-inflammatory and anticancer compound that may help slow the growth of cancer cells. Furthermore, its anti-inflammatory properties help protect the body from harmful free radicals and oxidative stress.

It may be good for the liver.

If you're wondering "Is garlic good for the liver?", while there's little scientific evidence to support the claim that garlic can "detoxify" the body, the liver constantly detoxifies the body by breaking down various substances and sending beneficial nutrients where needed, as well as waste products, to the kidneys.

Studies have shown that garlic can protect the liver from certain toxins. In turn, a well-functioning liver helps the body eliminate toxins more effectively, which is crucial for overall health. In that sense, garlic supports liver function, aiding in "detoxification".

Beneficial for cardiovascular health.

Regular consumption of garlic is directly linked to cardiovascular health benefits. Garlic has long been known for its ability to lower cholesterol and stabilize blood pressure. Additionally, its anti-inflammatory properties offer significant advantages in reducing the risk of heart disease.

It may help protect against osteoporosis.

There is some evidence suggesting that consuming garlic may offer protection against this disease. Garlic may increase estrogen levels in women entering menopause, a time when bones are at highest risk of osteoporosis. Some studies also suggest it slows the effects of osteoarthritis. While preliminary studies are promising, more research is needed to confirm this link.

Beneficial for skin health

Eating garlic can benefit the skin thanks to its antibacterial and antifungal properties, which help treat acne, and its general anti-inflammatory benefits, which improve overall circulation, including delivering nutrients to the skin more effectively. Garlic is an antibiotic with immune-boosting properties due to its antibacterial, antiviral, antifungal, and antiseptic characteristics, all thanks to its abundant allicin compound. Allicin in garlic also has anti-inflammatory effects and is rich in antioxidants, which are great for the skin.

How can we safely eat garlic every day?

Some studies suggest that the optimal amount of raw garlic to consume daily is about 2 to 4 cloves to get the most benefits without unwanted side effects such as body odor or heartburn.

According to Associate Professor Pham Thi Bich Dao, Hanoi Medical University Hospital: To make it easier to consume, crush garlic and mix it with a spoonful of honey or olive oil, or supplement your daily garlic intake by drinking liquid garlic extract to boost the immune system, reduce the likelihood of illness, and speed up recovery, strengthening resistance when used daily. However, eating too much garlic can cause bad breath and low blood pressure, so you should eat only 2-4 cloves of garlic per day.

Additionally, if consuming raw garlic causes stomach upset, research also shows that eating garlic in other forms, including allicin, garlic extract, garlic cloves, garlic capsules, and supplements, may also offer some similar benefits.

If you're considering incorporating garlic supplements into your daily routine, be sure to consult your doctor, especially if you're taking blood thinners. This is because garlic supplements can increase the effects of blood thinners, making it harder for blood to clot. Furthermore, consuming excessive amounts of garlic at once can cause negative side effects such as headaches, fatigue, loss of appetite, muscle pain, dizziness, or, in rare cases, allergic reactions.

Garlic can also be thought to cause some rather unpleasant gastrointestinal issues. Garlic and onions, according to the Journal of Gastrointestinal Neuropathy and Kinesiology, are high in FODMAPs (foods containing substances that the gut has difficulty digesting, causing gastrointestinal problems) due to their high content of short-chain carbohydrates that are difficult to digest and absorb slowly. People sensitive to foods high in FODMAPs may want to avoid foods like garlic and onions.

Possible side effects of raw garlic

Garlic has many health benefits, but for some people, eating garlic may cause unwanted side effects such as:

Possible side effects include heartburn, burning sensation in the mouth, bloating, diarrhea, or nausea and vomiting. Body odor is another side effect of eating a lot of garlic, but this is usually only a problem when people eat large amounts of raw garlic daily. It can cause burning or irritation in the digestive tract. This can easily lead to changes in the gut flora. Some people may develop a rash upon direct contact with garlic due to sensitive skin. Garlic can interact with certain medications.

People taking certain medications should be cautious because raw garlic can interact with some drugs, including anticoagulants, antiplatelet drugs, hypoglycemic agents, and insulin. If you are taking other medications, you should talk to your doctor before incorporating any food supplements or herbs (such as raw garlic) into your diet.