Fresh Garlic: Nature’s Superfood for Heart, Immunity, and More

Garlic, one of the most commonly used ingredients in kitchens around the world, has been praised for its health benefits for thousands of years. Now, modern science is reaffirming what ancient traditions have long claimed: garlic — especially when consumed fresh, can significantly support overall health.

A study published in Frontiers in Nutrition highlights how regular garlic consumption can improve cardiometabolic markers and reduce the risk of chronic diseases.

Key Findings from the Study

• Fresh garlic has been shown to lower cholesterol and triglyceride levels, which helps reduce the risk of atherosclerosis, heart disease, and vascular issues.

• Garlic helps increase HDL ("good") cholesterol and improve waist-to-hip ratio, a measurement strongly linked to reduced risks of heart disease, diabetes, and cancer.

• Its anti-inflammatory and antioxidant properties are well-documented, due to garlic’s active compound, allicin.

• Allicin has strong antibacterial and antiviral effects and supports immune system health.

• Studies show garlic may also improve blood flow, prevent blood clots, and lower stroke and cardiovascular risk.

Expert Insight

Limor Mardi-Tilbor, a clinical dietitian and head of the Nutrition Department at Assuta Medical Centers, explains: “Throughout history, garlic has been used to fight infections and treat a wide range of diseases. Today, science confirms many of these ancient uses. Garlic has been shown to improve cardiovascular function, prevent excessive blood clotting, and help reduce blood pressure.”

The Best Way to Consume Garlic

To maximize garlic’s health benefits, it should be consumed fresh, right after it’s been crushed or chopped. Allicin forms only when garlic is broken down and is most potent immediately after.

• 1 to 2 fresh cloves a day is enough to support health goals

• Best consumed raw or added to food shortly after crushing

However, Mardi-Tilbor adds a crucial reminder: “Garlic alone isn’t a magic cure. It needs to be part of a balanced, healthy lifestyle. Combine it with a varied, nutrient-rich diet for best results.”