When selecting garlic at the grocery store, avoid buying any bulbs that are starting to get soft. At home, store garlic at room temperature in a wire or mesh container.

Avoid using plastic bags and keep the tops attached to keep garlic fresh longer. Garlic can be prepared in many ways. Usually, you first need to remove the papery, onion-like skin.

You can buy a special tubular silicon device to remove garlic skin, or try shaking cloves garlic in an enclosed bowl or container. Or smash the garlic with the broad flat side of a knife to make removing the skin easier. Garlic can be cooked whole, or chopped or minced.

Recipes may call for it to be sautéed in oil or roasted. Some people make tea with garlic by combining it with a variety of different ingredients, such as lemon and honey. Garlic tea does not have caffeine in it unless you combine garlic tea with another type of tea from the Camellia sinensis plant and is rumored to provide certain health benefits such as weight loss and reduced blood pressure.

But scientific evidence supporting most of the benefits is lacking. National Center for Complementary and Integrative Health. Garlic, raw. FoodData Central. Department of Agriculture.

Ansary J, Forbes-Hernández TY, Gil E, et al. Potential health benefit of garlic based on human intervention studies: A brief overview. Antioxidants Basel. Zhu Y, Anand R, Geng X, Ding Y.

A mini review: Garlic extract and vascular diseases. Neurol Res. Ma S, Yin J. Anaphylaxis induced by ingestion of raw garlic.

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Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Samina Qureshi, RD. Learn about our Medical Review Board. Calories: 4. Summary Garlic is low in calories, fat, sugar, and sodium, but since it is consumed in small quantities, it does not contribute to much of your nutritional intake overall.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Add to diary. Add to favorites. Nutrition Facts. Vitamins Nutrient Amount DV Vitamin A, RAE. Carotene, alpha. Carotene, beta. Cryptoxanthin, beta. Thiamin [Vitamin B1]. Riboflavin [Vitamin B2]. Niacin [Vitamin B3].

Vitamin B12 [Cobalamin]. Folate, DFE [Vitamin B9]. Vitamin C [Ascorbic acid]. Vitamin E alpha-tocopherol. Carbohydrates Nutrient Amount DV Carbohydrate. Saturated fatty acids. Butanoic acid. Decanoic acid. Dodecanoic acid.

Hexadecanoic acid. Hexanoic acid. Octadecanoic acid. Octanoic acid. Tetradecanoic acid. Monounsaturated fatty acids. Docosenoic acid.

Eicosenoic acid.

Human research is needed before we can fully understand its potential. Garlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging. But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

In a Chinese study , older adults who consumed garlic at least weekly lived longer than those who consumed garlic less than once a week.

The fact that it can help defend against infectious diseases is also important. Such diseases are common causes of death, especially in older adults or people with weakened immune systems. Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.

Ancient civilizations used garlic to reduce fatigue and improve the work capacity of laborers. Olympic athletes in ancient Greece consumed garlic to improve their performance. While rodent studies have shown that garlic helps with exercise performance, there have been very few human studies.

However, it may have reduced exercise-related oxidative stress and muscle damage. A small study also noted that garlic supplements might increase oxygen capacity during exercise.

But more research is needed to confirm this potential benefit. Animal studies suggest that garlic may improve physical performance.

The benefits for humans are not yet conclusive. Ultimately, more research is needed. At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. Allicin in garlic can help reduce levels of lead in your blood and vital organs. It also reduced many clinical signs of toxicity, including headaches and high blood pressure.

A few recent studies have measured the effects of garlic on bone health, specifically in women after menopause. Results of a clinical trial published in showed that garlic can reduce oxidative stress that leads to osteoporosis. The participants took garlic tablets equal to about 2 grams of fresh garlic per day.

A study found that 12 weeks of garlic supplements 1 gram per day helped reduce pain in women with knee osteoarthritis and obesity or overweight. Garlic appears to have some benefits for bone health by reducing oxidative stress.

Still, more human studies are needed. Garlic is very easy to include in your current diet. It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil. A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.

This works as a very simple and nutritious salad dressing. Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings, and more. Keep in mind that garlic has some downsides, such as bad breath.

Some people are also allergic to garlic. Garlic may also affect your blood clotting ability. If you have a bleeding disorder or are taking blood-thinning medications , talk with a doctor before increasing your garlic intake.

The minute garlic rule typically refers to how long you should let garlic stand after cutting or crushing it before you cook it. This may maintain some of the allicin, a beneficial but unstable compound in garlic that degrades when fresh garlic is heated.

While many people eat garlic as part of a meal, some people believe eating it on an empty stomach may improve the health benefits associated with it. However, more research is needed to prove whether eating garlic on an empty stomach provides additional benefits.

Eating garlic raw may provide additional benefits, as some of the beneficial compounds in garlic are sensitive to heat. Garlic is likely safe for most people to consume in the amounts used in food preparation.

But some people, including those with gastroesophageal reflux disease GERD and those taking blood thinners may have negative effects from drastically increasing their garlic intake.

Science is now beginning to confirm it. Garlic is safe and healthy for most people. Wondering if raw garlic has more health benefits than cooked garlic? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

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Back to Reviews Best recipe boxes Best protein powders Best protein bars Best collagen Best veg box Best vegan cheese Plant Based Awards. Back to Reviews Valentine's gifts Best cookbooks to buy. A recent review found that supplementing with garlic has been shown to reduce cholesterol levels and the risk of atherosclerosis, hypertension, diabetes, hyperlipidemia, heart attack and stroke.

The authors attribute these findings to the antioxidant properties of garlic, which protect the heart from stress and damage.

Garlic has also been studied for its role in cancer treatment. The doses and length of time of garlic ingestion vary, but many of the studies show a link between garlic supplementation and cancer treatment.

For instance, a randomized controlled trial concluded that long-term supplementation with garlic among gastric cancer patients was associated with lower mortality rates.

In addition, garlic has been researched for its role in metabolic syndrome, a cluster of diseases like hypertension and obesity , which increase the risk of developing type 2 diabetes and cardiovascular disease.

All of the research in this area shows that consuming garlic is inversely associated with developing metabolic syndrome. O ne study examined the effects of eating single garlic cloves daily for 30 days on type 2 diabetes patients. The participants experienced reductions in LDL bad cholesterol and triglycerides, as well as improvements in HDL good cholesterol.

In another study , researchers looked at the effects on metabolic syndrome when participants were given raw, crushed garlic. They found that after eating a single meal with 5 grams about 1. The results over a 4-week period were also promising: The amounts of garlic eaten differed based on the body weight of participants, but a pound person ate about 6 grams or about 2 cloves per day, and the results showed decreases in blood pressure, LDL cholesterol and blood sugar.

Garlic supplements have a much higher quantity of garlic as compared to eating the food. As a result, taking garlic pills is the ideal way to reap all the benefits from garlic. Garlic powder is the dehydrated form of fresh garlic, which has been ground into a fine powder.

There is some research on how garlic powder affects health, but the results are largely inconclusive. Garlic is inexpensive and easy to use and it imparts big flavor and nutrition. However, it may cause digestive issues for people who suffer from irritable bowel syndrome IBS or gastroesophageal reflux GERD.

Garlic contains fructans, a type of carbohydrate that can cause unwanted abdominal gas and bloating in those with IBS. However, people with IBS may still be able to get some garlic flavor without the unwanted side effects.

According to Monash University , fructans do not leech out into oil. Therefore, you can add garlic to oil when cooking and scoop it out before serving the final dish.

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view more photos. Nutrition summary: Calories Fat 0. Carbs Protein 6. Great Value Minced Garlic. Canada Garlic Puree Garlic.

Cooked Garlic. Minced Garlic. Garlic Powder. view more garlic nutritional info. Red Tomatoes. The antimicrobial, hypolipidemic, antioxidant, and antithrombotic effects that have been attributed to garlic are thought to be related to allicin and other breakdown products.

The antineoplastic effects may be related to the sulfur compounds or to other, unknown components. Raw garlic is typically crushed, sliced or minced before being added to a favorite dish.

You can also sauté garlic cloves in olive oil or roast them in the oven. Garlic that has been sliced, chopped or minced can easily be frozen into individual cubes for easy access and use.

Side Effects of Eating Garlic? According to the African American Policy Forum AAPF aafp. org, the consumption of excessive amounts of raw garlic, especially on an empty stomach, can cause gastrointestinal upset, flatulence, and changes in the intestinal flora.

There have been reports of allergic dermatitis, burns, and blisters from topical application of raw garlic. The ingestion of one to two cloves of raw garlic per day is considered safe in adults. The most common side effect of ingested garlic is breath and body odor.

Consumption of excessive amounts of raw garlic, especially on an empty stomach, can cause gastrointestinal upset, flatulence, and changes in the intestinal flora.

It has been suggested that patients taking anticoagulants use caution when taking garlic because of its antithrombotic properties. It seems prudent to stop taking high dosages of garlic seven to 10 days before surgery because garlic can prolong bleeding time and has been associated in one case report with spontaneous spinal epidural hematoma.

Eating garlic or taking garlic supplements can cause the following side effects in some people:. Upset stomach. Bad breath. Body odor. Burning sensations in your mouth and throat. Nausea or vomiting. Allergic dermatitis, burns, and blisters. Garlic Overview and Conclusions.

Irresistibly tasty, garlic has a savory and pungent flavor. Garlic has long thrilled human taste buds with its aromatic, bright, thwack of flavor. Garlic Allium sativum is a member of the onion family, and is classified in the same genus to which onion, leek, chive, and shallot belong.

Garlic, grown for its underground bulb, contains numerous health-promoting phytonutrients. Robust-flavored garlic cloves contain many unique phytonutrients, minerals, vitamins, and antioxidants that have potential health benefits. Historically, garlic was used primarily for its medicinal components.

In ancient civilizations, people used it in hopes of increasing their strength. According to the U. Department of Agriculture, "Garlic is among the oldest known horticultural crops.

Today, garlic continues to be a common seasoning in foods and packaged goods, but its potential medicinal properties are also gaining more appreciation in Western cultures. Today, how much garlic is grown annually? Around 24, to 26, acres of garlic are planted annually in the United States with a total production of over million pounds.

An estimated 10 million tons of garlic are produced worldwide. Garlic produced in large-scale commercial operations very well may only contain a fraction of the nutrients and flavors found in garlic grown by small farmers.

Support your local farmers and leave those tiny, flavorless bulbs where you found them in the grocery store. Instead, grow your own garlic and support your small garlic farmer. Raw garlic has a stronger, more pungent flavor than cooked garlic.

This is because allicin, the compound that gives garlic its characteristic odor and flavor, is released when garlic is crushed or chopped. Cooking garlic destroys allicin, which is why cooked garlic has a milder flavor.

However, cooking garlic also makes it easier to digest. The heat from cooking helps to break down the cell walls of garlic, making it easier for the body to absorb the nutrients. Raw garlic is a good source of allicin, which has a number of health benefits. Allicin has been shown to reduce the risk of heart disease, cancer, and Alzheimer's disease.

Cooked garlic is a good source of vitamins, minerals, and antioxidants. It is also easier to digest than raw garlic.

Ultimately, the best way to eat garlic is the way you enjoy it the most. If you prefer the strong flavor of raw garlic, then by all means eat it raw. If you prefer the milder flavor of cooked garlic, then cook it.

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