{"id":58076,"date":"2023-04-19T09:30:55","date_gmt":"2023-04-19T13:30:55","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=58076"},"modified":"2026-04-15T12:36:19","modified_gmt":"2026-04-15T16:36:19","slug":"garlic-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/garlic-benefits\/","title":{"rendered":"7 health benefits of garlic"},"content":{"rendered":"

You probably know that vegetables are one of the <\/span>best food groups to eat for your health<\/span><\/a>, thanks to their many vitamins, minerals, and nutrients. But did you know that <\/span>fresh garlic<\/span> counts as a vegetable? And that it\u2019s just as good for you as other veggies?\u00a0<\/span><\/p>\n

It\u2019s true: Any food that\u2019s a root, bulb, or stalk of a vegetable plant counts as a vegetable. The garlic bulb (as part of the onion family alongside <\/span>shallots<\/span>, <\/span>leeks<\/span>, and chives) deserves a spot on this list\u2014and your plate. Garlic is loaded with organic <\/span>sulfur compounds<\/span> that make it particularly beneficial; these compounds fight inflammation, bacteria, fungi, and viruses, and have protective effects on the heart and kidneys.<\/span><\/p>\n

If you\u2019ve never embraced your inner vampire, it\u2019s time to reconsider\u2014sure, garlic makes your breath pretty stinky, but the health benefits of its <\/span>medicinal properties<\/span> are worth it.\u00a0<\/span><\/p>\n

7 <\/span>health benefits of garlic<\/span><\/h2>\n

There are many reasons to increase your <\/span>garlic intake<\/span>, and you don\u2019t have to consume very much of this little bulb to find yourself on the receiving end of its benefits.\u00a0<\/span><\/p>\n

According to <\/span>Peter Michael<\/span><\/a>, MD, garlic is low in calories and rich in nutrients such as <\/span>vitamin C<\/span>, <\/span>vitamin B6<\/span>, and <\/span>manganese<\/span>, plus trace amounts of various other nutrients that are good for your body. Here are just a few ways garlic can improve your overall health.<\/span><\/p>\n

1. Improved <\/span>heart health<\/span>\u00a0<\/span><\/h3>\n

Consuming garlic (<\/span>allium sativum<\/span>) can have a positive effect on two factors related to <\/span>heart disease<\/span>: <\/span>lower blood pressure<\/span> and cholesterol. Several studies have pointed to the <\/span>use of garlic supplements<\/span> in <\/span>reducing total and <\/span>LDL<\/span> cholesterol levels<\/span><\/a>, as well as significantly <\/span>lowering <\/span>blood pressure<\/span> in people with <\/span>hypertension<\/span><\/a> (high blood pressure).<\/span><\/p>\n

These <\/span>heart health<\/span> benefits mostly come from the <\/span>sulfur compounds<\/span> in garlic, especially <\/span>diallyl<\/span> trisulfide, which Dr. Michael says may help protect the heart after a <\/span>heart attack<\/span> and during heart surgery.<\/span><\/p>\n

2. Healthier kidneys<\/span><\/h3>\n

Garlic is high in <\/span>antioxidants <\/span>which can protect the kidneys from damage caused by <\/span>free radicals<\/span>, says Dr. Michael. Its <\/span>sulfur compounds<\/span> may even offset some of the effects of <\/span>alcoholic fatty liver disease<\/span><\/a> or decrease inflammation in people with chronic kidney disease, according to a <\/span>research review<\/span><\/a>.<\/span><\/p>\n

3. Better weight loss\u00a0<\/span><\/h3>\n

When you hit the produce section for fresh, healthy veggies, make sure garlic is on your list: When eaten as part of a balanced diet, garlic could help you reach your weight loss goals.\u00a0<\/span><\/p>\n

\u201cSome studies suggest garlic may have a minor impact on weight loss by reducing body fat, increasing metabolism, [and reducing] appetite,\u201d says <\/span>Barbara Kovalenko<\/span><\/a>, registered <\/span>dietitian<\/span>, and <\/span>nutritionist<\/span> consultant at weight loss app Lasta<\/span>.<\/span><\/p>\n

The evidence is limited and inconclusive, Kovalenko warns, and garlic by itself won\u2019t be a \u201cmagic bullet\u201d for weight loss. Still, one small <\/span>study<\/span><\/a> suggests that garlic extract may help reduce BMI when taken twice daily as a supplement.<\/span><\/p>\n

4. Stronger <\/span>immune system<\/span><\/h3>\n

Interested in another one of garlic\u2019s many superpowers? It can boost your immune function thanks to its antiviral <\/span>properties<\/span>, says <\/span>Danielle Kelvas<\/span><\/a>, MD, a medical adviser for Speediance.<\/span><\/p>\n

Pointing to a study that found a 63% reduction in the number of infections with the <\/span>common cold<\/span> for people taking a <\/span>garlic supplement<\/span>, Dr. Kelvas explains that the <\/span>sulfur compound<\/span> allicin<\/span> is thought to stimulate white blood cells to help fight off infections and viruses.\u00a0<\/span><\/p>\n

5. Bolstered <\/span>antimicrobial<\/span> and <\/span>antifungal<\/span>\u00a0<\/span><\/h3>\n

Garlic is known to have both <\/span>antimicrobial<\/span> and <\/span>antifungal<\/span> properties, which means it may help fight certain types of infections and bacteria.\u00a0<\/span><\/p>\n