What Happens When You Eat 1 Garlic Clove Every Day for 30 Days?

You can use garlic in many dishes, from omelets to pasta to marinated meats. It adds a great taste. But, garlic does more than make food tasty. It can help our health in many ways, fighting illnesses like heart disease, cancer, and metabolic syndrome.¹ Garlic is full of strong antioxidants. Researchers are studying how taking garlic supplements may help. One clove has just 5 calories and is low in protein, fat, but has a bit of carbs.¹ It also has a few vitamins and minerals, though not a lot.

Key Takeaways

• Garlic is a highly nutritious ingredient that offers a wide range of health benefits.
• Consuming garlic has been linked to reducing cholesterol levels, the risk of heart disease, and the development of metabolic syndrome.
• Garlic’s antioxidant properties may play a role in its potential cancer-fighting abilities.
• Incorporating fresh, chopped garlic into your diet can be an easy and delicious way to support your overall health.
• While garlic is generally safe, excessive consumption may cause digestive issues for some individuals.

The Nutritional Value of Garlic

One clove of garlic has just 4.5 calories, 0.2 grams of protein, and 1 gram of carbs.² Garlic is not rich in vitamins and minerals. But, it does have health benefits. It contains anti-inflammatory compounds that are good for you. Even a little garlic in your diet can help your health.²

Garlic’s Low Calorie and Carb Content

A clove of garlic is small in size but big in flavor.² It has 4.5 calories and 1 gram of carbs. This makes it a great choice for meals with fewer calories and carbs.² You can use garlic in many dishes without adding too many carbs or calories.

Vitamins and Minerals in Garlic

Garlic doesn’t have a lot of vitamins, but it has some.² You can find a little bit of vitamins C and B6 in a clove. Plus, a few minerals like calcium and selenium.² Even though these amounts are small, garlic is still good for you when combined with a balanced diet.

Garlic’s Antioxidant Properties

Garlic is known for its strong antioxidants which are good for our health. The scientific world is very interested in learning about the health benefits of this seasoning.² Research shows that these antioxidants in garlic can protect us from harm. They help with heart disease, cancer, and metabolic issues.²

Antioxidants in garlic, like allicin, help with many health issues.² Some studies suggest garlic can lower the risk of Alzheimer’s and dementia. It does this by reducing stress in our bodies.² It can even lower lead in our blood and help with lead poisoning better than some drugs.²

Garlic is also good for our hearts because of its antioxidants.² A study from 2020 says garlic supplements can lessen high blood pressure. This reduces the chance of heart problems by 16-40%.² Other research from 2018 found garlic could lower “bad” cholesterol by up to 10% after 2 months of use.²

But the good news about garlic doesn’t end there.² It might also be good for our bones. One study found it helped women avoid osteoporosis. Another showed it reduced pain in women with knee issues.²

Clearly, garlic’s antioxidants offer many health benefits. Adding garlic to our meals can protect our health in several ways. This simple ingredient can do a lot for us.²³

Garlic and Cholesterol Management

Garlic is often praised for supporting heart health. Studies show it’s great for managing cholesterol levels. Recent research suggests that taking garlic supplements reduces cholesterol. It also lowers the risks of heart diseases like atherosclerosis, hypertension, and more. This is because garlic has antioxidants that protect the heart.⁴²

Garlic’s Ability to Lower LDL (Bad) Cholesterol

One study looked at eating garlic daily for 30 days. Type 2 diabetes patients saw their bad cholesterol and triglycerides drop. They also had better good cholesterol levels.² Allicin is a compound in garlic that helps lower cholesterol.⁵ And a different study suggested allicin can stop the liver from making bad cholesterol.⁵

Garlic’s Role in Raising HDL (Good) Cholesterol

Garlic doesn’t just lower bad cholesterol. It can also raise good cholesterol levels. A study from the University of Adelaide showed that garlic lowers bad and total cholesterol by 6% to 9%.⁵ More garlic means bigger drops in bad cholesterol⁵. Using garlic powder also works well to lower cholesterol.⁵

Garlic and Blood Pressure Control

Many studies have linked garlic and blood pressure closely. One study gave participants raw, crushed garlic. They had about 6 grams per day for a 150-pound person. Researchers saw blood pressure drop over four weeks.⁶ This shows how garlic can help regulate blood pressure. This is key for keeping our cardiovascular health in good shape.⁶

In 2008, meta-analyses looked into garlic’s effect on blood pressure. They found it might help with systolic hypertension.⁷ A review in 2015 showed that garlic can lower high blood pressure. And in 2010 and 2013, studies found that aged garlic extract can lower blood pressure in people already under treatment.⁷

In 2018, the GarGIC Trial showed that aged garlic extract helps with gut bacteria, reduces inflammation, and improves heart health in people with high blood pressure.⁷ A trial in 2013 named FAITH found that aged garlic extract and coenzyme Q10 help make blood vessels more elastic.⁷ Studies in 2015 hint that problems with gut bacteria might relate to high blood pressure.⁷

From 1988 to 2018, many clinical trials looked into the benefits of garlic supplements and preparations. They found that garlic can significantly affect blood pressure, blood fats, body weight, and heart health.⁷ There’s even the suggestion that using garlic for blood pressure might work as well as common drugs but with fewer side effects.⁶

Garlic’s Anti-Inflammatory Effects

Garlic contains phenolic compounds that have⁸ anti-inflammatory properties. Even a small amount of these in your diet is good for you. They fight inflammation and can help with heart disease, cancer, and metabolic syndrome.

Ajoene comes from garlic and fights cancer in some structures⁸. Another garlic compound, diallyl sulfide, fights against a cytochrome involved in drug metabolism⁸. Garlic might lower stomach cancer risk, a study in Italy showed⁸.

When you eat garlic, allicin can be found in your breath, blood, or stomach fluids⁸. It helps stop the growth of some microbes⁸. Another garlic compound, diallyl trisulfide, can slow down and kill off colon cancer cells⁸.

Garlic can boost a certain detox process in your body⁸. Its compounds may stop mutations with their antimutagenic effects⁸. S-allylcysteine from garlic can help prevent certain types of cancer in the liver⁸.

Garlic polysaccharide can help with liver issues and change gut bacteria in mice³. Diallyl Trisulfide treats arthritis in mice by hitting specific pathways³. A compound from aged garlic, S-allylmercaptocysteine, fights cancer³. Garlic also cuts down on inflammation in mouth cells by lowering certain signals³.

Garlic and Cancer Prevention

Garlic is deeply studied for its cancer-fighting potential.⁹ It may lower the risk of certain cancers like GI, breast, and prostate.⁹ A special compound called allicin in garlic acts like an antibiotic. It fights against harmful fungi and bacteria. Also, it influences cells that control how quickly our cells grow⁹.

Studies on Garlic’s Anticancer Properties

Research on garlic’s effect on cancer is very hopeful¹⁰. In 2012, a study by Kim et al. showed that garlic can help cause cancer cells to die on their own. This happens through a process called apoptosis. It involves the creation of certain molecules that are harmful to these cells¹⁰. Other scientists found that a part of garlic oil, diallyl disulfide, can also make cancer cells die. It helps certain medications work better against cancer⁹. What’s more, a study in 2019 proved garlic’s role in fixing DNA and preventing cancer growth⁹.

Garlic does many beneficial things against cancer. It stops cancer cells from growing as fast. It lowers the development of new blood vessels feeding the cancer. Plus, more cancer cells die⁹. There is also good news for those with a bacteria called H. pylori in their stomachs. Eating garlic can lower the chances of dying from stomach cancer⁹.

Garlic’s Impact on Mortality Rates in Cancer Patients

Garlic’s positive effects are not just limited to fighting cancer¹¹. In a carefully controlled study, taking garlic for a long time helped people with stomach cancer live longer¹¹. Importantly, a meal with a bit of garlic promotes genes that help our immune system and kill cancer cells⁹. Eating garlic daily is connected to a smaller chance of getting some cancers⁹.

Some studies point out that too many antioxidant supplements might not be good for cancer treatment⁹. But, experts suggest combining garlic with lots of veggies, fruits, and fiber, plus regular exercise. This mix is a strong shield against cancer⁹. Eating raw or lightly cooked garlic is the best way to get all its cancer-fighting benefits⁹.

Garlic and Metabolic Syndrome

Garlic has been studied for its effects on metabolic syndrome. This is a group of problems like high blood pressure and being overweight. They make getting type 2 diabetes and heart disease more likely. All studies show that eating garlic lowers the risk of getting metabolic syndrome.¹²

Garlic’s Role in Managing Type 2 Diabetes

A study looked at what happens when type 2 diabetes patients eat a garlic clove per day for a month. Their bad cholesterol and triglycerides went down, and good cholesterol went up.¹² Another study found that a meal with garlic can boost immunity and reduce genes that can grow cancer cells.¹²

Garlic’s Effects on Obesity and Hypertension

Research in 2013 showed that garlic extract helps improve the health of those with metabolic syndrome. It helps by increasing certain proteins. This makes it easier on the heart and blood vessels.¹² Other studies suggest that garlic can lower harmful inflammatory proteins in the body.¹² A review in 2019 also found that garlic can reduce these proteins, helping fight inflammation.¹²

Aged garlic extract can even fight the bad effects of eating too much fat and sugar in male rats. It improves their metabolism and heart health.¹² Black garlic extract fights obesity by controlling how fat cells grow and work, a 2014 study shows.¹² Garlic’s compounds can also reduce cell damage and fight off inflammation.¹²

Finally, a review of 19 studies with almost 1000 people found that adding garlic to the diet cuts down cholesterol, blood pressure, and obesity markers. These are all important for metabolic syndrome. Yet, more big studies are needed to fully understand how garlic helps with these issues.¹³

health benefits of garlic

Garlic is great for your health, helping with issues like heart disease, cancer, and more². It has strong antioxidants that fight damage in your body². By studying this herb, we’ve learned it can do a lot of good for us.

Not only is garlic good for your health, it is packed with nutrition². Each clove has only 4.5 calories, 0.2 grams of protein, and 1 gram of carbs². Taking garlic can help you get sick less, meaning fewer days off school or work². Also, it might lower your chance of heart issues by 16-40% due to better blood pressure².

Garlic could also help by reducing bad cholesterol (LDL) by up to 10%². Its antioxidants might fight Alzheimer’s and dementia by lowering stress in your body². Some say eating garlic often might even make you live longer. A study in China linked eating garlic to living longer².

Garlic could boost how well you do in sports and lower stress caused by exercising². It can even get rid of some heavy metals in your body. Some studies say it lowers lead by 19%². Plus, it might keep your bones strong, preventing diseases like osteoporosis².

It’s easy to add garlic to your meals and it tastes great. It’s a top choice for many recipes². Studies in China suggest eating garlic might lower your risk of stomach cancer³. Also, a part of garlic called garlic polysaccharide is good for the liver and gut in mice³.

Some findings show garlic can help things like arthritis in mice. It works by blocking certain pathways that cause these conditions³. Another garlic component fights cancer³. Aged garlic might also help reduce gum inflammation³.

There’s a compound in garlic that might be good fighting breast cancer³. Another garlic part can stop the liver from making too much fat. It does this by activating a health-protecting pathway³. Garlic also helps the heart by lowering oxidative stress in rats that were fed a lot of sugar³.

Garlic changes what’s in your pee, maybe helping you fight some diseases³. Some parts of garlic can prevent blood from clumping together³. Another garlic component shows promise as a medicinal herb³.

A review confirms aged garlic might help with cancer³. Special types of Greek garlic fight germs and help your body fight off damage³. And, garlic can tweak how your blood vessels work better in obese patients, helping their health³.

Raw garlic can improve blood sugar in people with diabetes³. Overall, using garlic seems to lower stress in your body³. For older women, taking garlic can change certain protein levels for the better³.

Teaming up garlic with exercise can protect you from stress and improve how your body fights disease³. These findings are key for improving health through supplements, medicines, and food choices.

Cooking with Garlic: Tips and Recipes

You likely use garlic in your cooking. There are easy and healthy ways to use more. Adding fresh, chopped garlic makes your food tastier and healthier. It makes you want to eat more lean meat, seafood, whole grains, and veggies.²¹⁴

Incorporating Fresh Garlic into Your Diet

A simple way to eat more cooking with garlic, garlic recipes, and garlic in cooking is to chop a few cloves. Add them to your dishes. You can use garlic in many ways – whole, crushed, minced, and more. This lets you try out different garlic-infused dishes and garlic-based recipes.¹⁴

Healthy Garlic-Infused Recipe Ideas

Want to eat more using fresh garlic and garlic cooking tips? Try making a Squash and Garlic-Herb Cheese Frittata. Or, make Braised Soy-Honey-Garlic Chicken. There’s also Chicken with Potatoes, Arugula and Garlic Yogurt, and Eggplant Parmesan Sandwiches.¹⁴ These meals taste amazing because of the garlic. Plus, they’re healthy, thanks to the many² benefits of garlic.

Garlic Supplements vs. Whole Garlic

Garlic supplements contain more garlic than you would normally eat in a meal.¹⁵ Therefore, taking garlic pills is the best way to get all of garlic’s benefits. Keep in mind, the FDA doesn’t check dietary supplements. So, choose ones that an independent party tested.

Benefits of Garlic Supplements

¹⁵ Studies show that garlic supplements, especially aged garlic extract, lower high blood pressure.¹⁵ Garlic oil may protect the heart in diabetic mice better than in those not treated with it.¹⁵ Allicin, found in fresh garlic, fights off viruses and many bacteria, even those that resist drugs.¹⁵ Eating garlic possibly lowers the risk of getting colon, stomach, and lung cancers.

¹⁵ Aged garlic doesn’t make the risk of bleeding higher if someone takes warfarin. But, it’s smart to avoid garlic for a week to 10 days before any surgery because it thins the blood.¹⁵ People on blood thinners like warfarin or Heparin should be careful with garlic due to possible bad effects.

Advantages of Consuming Whole Garlic

Using fresh garlic everyday does seem to help your health. Plus, it makes your food tastier and healthier. This might lead you to eat more lean meat, fish, whole grains and veggies.¹⁶ Garlic slows down the growth of harmful bacteria in food, fungi, and parasites when cooked with meals.

¹⁶ In Shanghai, men who ate a lot of garlic and similar vegetables had a 53% lower risk of prostate cancer compared to those who didn’t.¹⁶ People who took garlic tablets had fewer colds than those who had a fake pill. Plus, the garlic group got better a day earlier than the others.

¹⁶ Those with high blood pressure saw their numbers go down from garlic tablets, similar to how medicine works.¹⁶ Unfortunately, our bodies can only use a tiny bit of cooked garlic’s benefits. This is where garlic supplements, with their stabilized allicin, can help more.

Potential Side Effects of Excessive Garlic Consumption

Garlic is full of nutrients and can be used in many ways. But too much can cause problems. This is especially true for those with certain health problems or who take some medicines.

Garlic Breath and Digestive Issues

Eating a lot of garlic can give you bad breath. The smell comes from sulfur in garlic and stays long after you eat it.¹⁷ Garlic also has fructans, a carb that can make some people feel bloated, gassy, or have stomach pain.¹⁷ People who can’t handle fructans well might have more stomach issues from garlic.¹⁷

Increased Risk of Bleeding and Heartburn

If you eat too much garlic, you could bleed more. This is especially risky for people on blood thinners or about to have surgery.¹⁷ A study found that someone who ate 4 cloves of garlic daily bled more during surgery.¹⁷ Garlic might also make heartburn worse by relaxing a muscle that keeps stomach acid down.¹⁷

To avoid these problems, eat garlic in small amounts. One to two cloves a day should be okay.¹⁷ Cooking garlic before eating it can help with breath, stomach troubles, and heartburn.¹⁷ If you have health issues or take medicine, talk to your doctor before making big changes to how much garlic you eat.¹⁷

Conclusion

Garlic is not just tasty but also very good for us. It helps our heart and can fight cancer. But, too much can have bad effects. So, it’s best to use it a little in our food.³¹⁸

We can eat fresh garlic or use pills. It’s a small yet strong way to stay healthy. Scientists are still learning about all the good things garlic can do.³¹⁸

Let’s add more garlic to our meals. It makes food taste great and helps our body. With garlic, we make our heart stronger and keep some diseases away. And it’s all in the food we love.³¹⁸

Source Links

1. https://www.today.com/health/diet-fitness/garlic-benefits-rcna118345
2. https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4977979/
5. https://www.verywellhealth.com/can-garlic-lower-your-cholesterol-698110
6. https://www.healthline.com/nutrition/garlic-for-blood-pressure
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8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3915757/
9. https://www.verywellhealth.com/garlic-reduces-your-cancer-risk-430030
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924985/
11. https://www.aicr.org/cancer-prevention/food-facts/garlic/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8331287/
13. https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-023-04038-0
14. https://thewoksoflife.com/cooking-with-garlic/
15. https://www.webmd.com/diet/garlic-good-for-you
16. https://vitalplan.com/blogs/blog/garlic-or-garlic-supplements-which-is-healthier
17. https://www.healthline.com/nutrition/too-much-garlic
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/