Raw garlic has been used for everything from boosting the immune system to improving heart health. (Image: Canva)
Garlic has been a staple in Indian kitchens and across the world for centuries. Garlic doesn’t just add flavour to your favourite dishes; it also packs a powerful punch when it comes to health benefits. While cooked garlic is great, raw garlic takes the health benefits up a notch. Thanks to its high concentration of compounds like allicin (which becomes more potent when garlic is crushed or chopped), raw garlic has been used for everything from boosting the immune system to improving heart health. A review of 29 studies earlier this year showed that eating two cloves of garlic daily can reduce fasting blood glucose and cholesterol levels.
Here are the key benefits of eating raw garlic:
Raw garlic supports immune function thanks to its antioxidants, vitamins, and minerals. Allicin, released when garlic is crushed or chopped, can help reduce the severity and duration of colds and flu. Garlic is also known to fight bacterial, viral, and fungal infections.
Garlic lowers LDL cholesterol, improves blood circulation, reduces blood pressure, and prevents blood clots.
- Anti-inflammatory properties
Garlic’s antioxidant compounds reduce inflammation linked to chronic diseases like arthritis, diabetes, and joint pain.
Garlic’s antioxidants protect cells from oxidative damage, support anti-ageing, and reduce the risk of diseases like cancer and Alzheimer’s.
Garlic promotes the production of digestive enzymes, supports gut health, reduces bloating, and detoxifies the digestive system.
Garlic’s sulphur compounds help detoxify the liver and eliminate harmful substances.
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The antioxidants and antibacterial properties
fight acne and reduce signs of ageing like wrinkles.
Garlic boosts metabolism and helps regulate appetite. It stimulated fat-burning and reduced food cravings.
Garlic boosts oestrogen levels, supporting bone density, especially in women. It also
reduces the risk of osteoporosis and alleviates joint pain.
Garlic’s antioxidants and anti-inflammatory properties protect brain health, protect against cognitive decline, and reduce the risk of Alzheimer’s and dementia.
How to include raw garlic in your diet
- Crush or chop: Let garlic sit for 5-10 minutes before consuming to maximise allicin formation.
- Salad dressings: Add minced garlic to dressings.
- Garlic honey: Soak garlic cloves in honey and take them daily for an immunity boost.
- Garlic toast: Rub garlic on toast with olive oil.
- Raw garlic and water: Swallow chopped garlic with water.
Raw garlic offers numerous health benefits, from boosting immunity to supporting heart health and digestion. Incorporating it into your daily routine can enhance overall well-being, but it’s important to consume it in moderation to avoid digestive issues.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnosis.
