WHAT HAPPENS TO YOUR BODY WHEN YOU EAT RAW GARLIC

Medically reviewed by Lindsey DeSoto, RD

• The potential health benefits of eating raw garlic regularly include supporting heart health, the immune system, blood sugar regulation, and more.
• Raw garlic has more active antioxidant compounds than cooked garlic.
• Some people may have heartburn from raw garlic.

Eating raw garlic supports the immune system and promotes heart and artery health. It may also help with digestion, among other health benefits.  

1. Supports Heart and Artery Health

Garlic supports heart and artery health in multiple ways:

• Blood pressure: In multiple studies, garlic supplements lowered blood pressure in adults with hypertension (high blood pressure), reducing the risk of heart disease and stroke. Researchers linked this to allicin, a compound that relaxes blood vessels and inhibits angiotensin, a blood pressure-boosting hormone.
• Cholesterol: Garlic also may help lower high cholesterol levels, a risk factor for heart disease, heart attack, and stroke. Analyzing data from multiple studies, researchers found daily supplements reduced total and low-density lipoprotein (LDL, or “bad”) cholesterol levels. However, they cautioned that more research is needed.
• Clot prevention: In addition, garlic may have an antithrombotic effect, meaning it can prevent blood clotting. Preventing blood cells from clustering together, it has antiplatelet activity. This suggests it could help prevent dangerous blood clots. 

2. Provides an Immune Boost

Studies suggest garlic may also boost immune activity and help fight off disease. Adults taking garlic supplements during cold and flu season experienced fewer and less severe symptoms than those taking a placebo. Though it didn’t reduce the number of times people got sick, garlic supplements led to fewer missed days of school or work.

Researchers have linked this effect to the anti-inflammatory sulfur compounds in garlic. They reduce infection symptoms by easing inflammation (the immune system’s reaction to disease). In addition, compounds in garlic have antiviral properties and may interfere with viruses as they attempt to enter host cells to divide and spread.

3. Has Antioxidant Properties

Antioxidants are compounds that neutralize unstable chemical byproducts (free radicals), in the body. If free radicals rise to high levels—a condition called oxidative stress—they can damage cells and tissues. Oxidative stress plays a role in aging, neurological conditions like Alzheimer’s disease, cancer, and chronic disease.  

Several compounds in garlic have antioxidant properties, especially S-allyl-l-cysteine (SAC). In preliminary research, SAC and other antioxidants in garlic may protect neurons from damage and inflammation. Preliminary research suggests it may help with Alzheimer’s disease. Garlic’s antioxidants may also help prevent cancer.

4. Supports Digestion

Garlic is a powerful prebiotic. Fructans and other saccharides (types of sugar) and fiber in garlic reach the intestines undigested. They feed beneficial gut bacteria, especially bifidobacteria and lactobacilli.

These bacteria, which make up the “gut microbiota,” play a central role in digestion and nutrient absorption. They help break down complex carbohydrates, fibers, and fats and help synthesize necessary nutrients. They’re also involved in immune function.

5. May Help Manage Blood Sugar

Analyzing data from multiple studies, researchers found that daily garlic supplementation was effective in managing blood sugar. It reduced fasting glucose (blood sugar levels after eight hours without food) and HbA1c levels (overall levels over the past three months). Along with other treatments and methods, garlic may help manage diabetes.

Researchers have traced this effect on blood sugar to organosulfur compounds in garlic. They believe it stimulates insulin, the hormone that regulates blood sugar. However, larger studies are needed to fully understand garlic’s effects.

6. May Support Bones and Joints

Researchers have linked the antioxidants in garlic to boosts in bone health. In a clinical trial, postmenopausal people who took supplements had lower markers of oxidative stress associated with osteoporosis than those who didn’t. Osteoporosis is a chronic, progressive disease that weakens the bones, raising the risk of fracture.

Garlic’s anti-inflammatory effect may also help with osteoarthritis, a chronic disease that causes painful joints. In one small study, postmenopausal people with excess weight (overweight and obesity) who took garlic supplements reported less pain and had lower levels of proteins associated with inflammation.  

How to Get the Most out of Raw Garlic

Raw garlic contains more allicin and other helpful compounds than cooked varieties. To maximize the nutritional benefits, crush or chop one to two cloves and let them sit for about 10 minutes before eating. This allows allicin and other compounds to form.

While garlic is safe for most, there are downsides. Eating garlic on an empty stomach can irritate the digestive system. Pair it with food; try incorporating it into dips.

Garlic can also trigger heartburn and cause flare-ups of gastroesophageal reflux disease (GERD). In addition, it may interact with blood-thinning medications. Talk to a healthcare provider before incorporating it into your diet.

Read the original article on Health

2026-01-23T20:49:36Z