11 Proven Health Benefits of Garlic

11 Proven Health Benefits of Garlic

By Joe Leech

Post on 2025-10-28

Current research shows that garlic may have some real health benefits, such as protection against the common cold and the potential to help lower blood pressure and cholesterol levels.

“Let food be thy medicine, and medicine be thy food.”

Those are famous words attributed to the ancient Greek physician Hippocrates, often called the father of Western medicine.

He prescribed garlic to treat various medical conditions — and modern science has confirmed many of these beneficial health effects.

1. Garlic contains compounds with potent medicinal properties

Throughout ancient history, people widely usedTrusted Source garlic for its health and medicinal properties.

Scientists now know that most of garlic’s health benefits are due to the formation of sulfur compounds when you chop, crush, or chew a garlic clove.

Perhaps the most well-known compound is allicinTrusted Source. However, allicin is an unstable compound that is only briefly present in fresh garlic after you cut or crush it.

Other compounds that may play a role in garlic’s health benefits include diallyl disulfideTrusted Source and S-allyl cysteine.

The sulfur compounds from garlic enter your body from the digestive tract. They then travel all over your body, exerting strong biological effects.

SummaryGarlic is a plant in the onion family grown for its distinctive taste and health benefits. It contains sulfur compounds, which experts believe may be have some health benefits.

2. Garlic is highly nutritious but has very few calories

Calorie for calorie, garlic is incredibly nutritious.

A single clove (about 3 grams) contains 4.5 caloriesTrusted Source, 0.2 grams of protein, and 1 gram of carbs.

Garlic is a good source of several nutrients, such as:

• manganese
• vitamin B6
• vitamin C
• selenium
• fiber

Garlic also contains trace amounts of various other nutrients.

Summary Garlic is low in calories and rich in vitamin C, vitamin B6, and manganese. It also contains trace amounts of various other nutrients.

3. Garlic can help protect against illness, including the common cold

Research from 2016 suggests that aged garlic extract (AGE) can boost your immune system.

The study found that people who took AGE supplements for 3 months during the cold and flu season experienced less severe symptoms and fewer days missed of school or work.

Other research suggests that the compounds in garlic may have antiviral propertiesTrusted Source. In addition to boosting your immune system, it may help prevent viruses from entering host cells or from replicating within your cells.

SummaryGarlic and garlic supplements may help prevent and reduce the severity of illnesses like the flu and common cold.

4. The active compounds in garlic can reduce blood pressure

According to the World Health OrganizationTrusted Source, cardiovascular diseases like heart attack and stroke are responsible for more deaths than almost any other condition.

High blood pressure, or hypertension, is one of the most important factors that may lead to these diseases.

A 2020 review of studiesTrusted Source found that garlic supplements reduce blood pressure in people with high blood pressure. Researchers linked this to a 16% to 40% lower risk of experiencing cardiovascular events.

The analysis noted that garlic’s effect was similar to that of some blood pressure medications, but with fewer side effects.

A 2019 reviewTrusted Source notes that allicin in garlic may limit the production of angiotensin II, a hormone that increases blood pressure. It may also relax your blood vessels, allowing blood to flow more easily.

SummaryGarlic supplements appear to improve blood pressure for those with known high blood pressure. In some cases, supplements may be as effective as regular medications.

5. Garlic improves cholesterol levels, which may lower the risk of heart disease

A 2018 research reviewTrusted Source suggests that garlic can lower total and LDL (bad) cholesterol. The authors recommend that people with high cholesterol eat more garlic, but caution that more research is needed to verify their findings.

According to 2016 research, taking garlic supplements for more than 2 months could reduce your LDL by up to 10%. Researchers noted this effect in people with slightly raised cholesterol levels.

But garlic does not seem to have the same effect on triglyceride levels, another risk factor for heart disease.

Research also suggests that garlic does not have an effect on HDL (good) cholesterol.

SummaryGarlic supplements seem to reduce total and LDL (bad) cholesterol, particularly in those with slightly high cholesterol. There appears to be no effect on HDL (good) cholesterol or triglycerides.

6. Garlic contains antioxidants that may help prevent Alzheimer’s disease and dementia

Oxidative damage from free radicals contributes to the aging process and related cognitive decline.

Garlic contains antioxidants that support your body’s protective mechanisms against oxidative damage. Some 2016 research suggests these antioxidants may significantly reduce oxidative stress and lower your risk of related diseases like Alzheimer’s disease, the most common form of dementia.

Animal studiesTrusted Source suggest that allicin in garlic may also help protect against cognitive decline. Human research is needed before we can fully understand its potential.

Some studiesTrusted Source have found garlic supplements to benefit people with Alzheimer’s disease directly.

SummaryGarlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer’s disease and other types of dementia.

7. Garlic may help you live longer

The potential effects of garlic on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

In a 2019 Chinese studyTrusted Source, 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 adultsTrusted Source or people with weakened immune systems.

SummaryGarlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.

8. Garlic supplements may improve your athletic performance

Garlic was one of the earliest “performance-enhancing” substances.

Ancient civilizations used garlic to reduce fatigue and improve the work capacity of laborers.

While mouse studiesTrusted Source have shown that garlic helps with exercise performance, there have been very few human studies.

A recent 2023 studyTrusted Source found that garlic didn’t improve cyclists’ performance in a 40-km time trial. However, it may have reduced exercise-related oxidative stress and muscle damage.

SummaryAnimal studies suggest that garlic may improve physical performance. The benefits for humans are not yet conclusive. Ultimately, more research is needed.

9. Eating garlic may help detoxify heavy metals in the body

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.

A 2012 study involving employees at a car battery plant (who had excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%Trusted Source. It also reduced many clinical signs of toxicity, including headaches and high blood pressure.

Three doses of garlic each day even outperformed the drug D-penicillamine in reducing symptoms.

SummaryStudies show that garlic can significantly reduce lead toxicity and related symptoms.

10. Garlic may improve bone health

A few recent studies have measured the effects of garlic on bone health, specifically in women after menopause.

Results of a clinical trialTrusted Source published in 2017 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.

Another 2018 study found that 12 weeks of garlic supplements (1 gram per day) helped reduce pain in women with knee osteoarthritis and obesity or overweight.

SummaryGarlic appears to have some benefits for bone health by reducing oxidative stress. Still, more human studies are needed.

11. Garlic is easy to include in your diet and adds flavor

The last one isn’t a health benefit but is still important.

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.

Joe Leech

• Source

The 10 Best Foods to Boost Nitric Oxide Levels

The 10 Best Foods to Boost Nitric Oxide Levels

By Rachael Ajmera

Post on August 14, 2025

Nitric oxide has important roles in your body, such as helping to lower blood pressure, improve blood flow, and boost exercise performance. To increase nitric oxide levels, you can eat foods such as beets, garlic, meat, leafy greens, and citrus.

Nitric oxide is a vital molecule produced in your body that affects many aspects of health.

It helps your blood vessels dilate to promote proper blood flow and may provide various other health benefits, including improved exercise performance, lower blood pressure, and better brain function.

Switching up your diet is one of the best and most effective ways to naturally boost your levels of this important molecule.

Here are the 10 best foods to boost your nitric oxide levels.

1. Beets

Beets are rich in dietary nitrates, which your body can convert to nitric oxide.

In one small study in 38 adultsTrusted Source, consuming a beet juice supplement increased nitric oxide levels by 21% after just 45 minutes.

Similarly, a 2016 studyTrusted Source showed that drinking 3.4 ounces (oz), or 100 milliliters (mL), of beet juice significantly increased nitric oxide levels in both men and women.

Thanks to their rich content of dietary nitrates, beets have been linked to a number of health benefits, including improved thinking ability, enhanced athletic performance, and lower blood pressure levels.

2. Garlic

Garlic can boost nitric oxide levels by activating nitric oxide synthase, the enzyme that helps convert the amino acid L-arginine to nitric oxide.

One 2015 animal studyTrusted Source showed that aged garlic extract helped lower elevated levels of lipids such as cholesterol and triglycerides. But it’s important to note that using aged garlic extract or garlic oil is not the same as eating garlic.

A 2013 test-tube study also suggests that aged garlic extract can help maximize the amount of nitric oxide that the body can absorb.

Both human and animal studies indicate that garlic’s ability to increase nitric oxide levels may have health benefits and can help lower blood pressureTrusted Source and improve exercise toleranceTrusted Source.

3. Meat

Meat, poultry, and seafood are all excellent sources of coenzyme Q10 (CoQ10), an important compound that is believed to help preserve nitric oxide in the body.

Organ meats, fatty fish, and muscle meats such as beef, chicken and pork contain the highest concentration of CoQ10.

Studies show that getting enough CoQ10 in your diet not only preserves nitric oxide but also can help improveTrusted Source athletic performance, preventTrusted Source migraine headaches, and promoteTrusted Source heart health.

4. Dark chocolate

Dark chocolate is loaded with flavanols, naturally occurring compounds that boast an extensive list of powerful health benefits.

In particular, researchTrusted Source shows that the flavanols found in cocoa can help establish optimal nitric oxide levels in your body to promote heart health and protect cells against oxidative damage.

One older 15-day studyTrusted Source in 16 people showed that consuming 30 grams of dark chocolate daily led to significant increases in blood levels of nitric oxide.

What’s more, participants experienced decreases in both systolic and diastolic blood pressure (the top and bottom numbers of a blood pressure reading, respectively).

Because of its rich content of nitric oxide-boosting flavanols, dark chocolate has been associatedTrusted Source with improved blood flow and lower blood pressure.

5. Leafy greens

Leafy green vegetables such as spinach, arugula, kale, and cabbage are packed with nitrates, which your body converts to nitric oxide.

Regular consumption of nitrate-rich foods like green leafy vegetables can help maintain sufficient levels of nitric oxide in your blood and tissues.

One 2020 study even showed that eating a nitrate-rich meal containing leafy greens or beet juice equally increased nitrate levels and significantly decreased both systolic and diastolic blood pressure.

Other researchTrusted Source has foundTrusted Source that consuming high nitrate leafy greens may also be associated with a reduced risk of heart disease and cognitive (mental) decline.

6. Citrus fruits

Citrus fruits such as oranges, lemons, limes, and grapefruit are all excellent sources of vitamin C, an important water-soluble vitamin that plays a central role in health.

Vitamin C can enhance levels of nitric oxide by increasing its bioavailability and maximizing its absorption in your body.

Vitamin C may also bump up levels of nitric oxide synthase, the enzyme needed for nitric oxide production.

Studies indicate that citrus fruit consumption may be linked to improved brain functionTrusted Source and decreased risk of cardiovascular problemsTrusted Source. These effects may be due in part to these fruits’ ability to boost nitric oxide levels.

7. Pomegranate

Pomegranate is loaded with potent antioxidants that can protect your cells against damage and preserve nitric oxide.

One older test-tube studyTrusted Source showed that pomegranate juice was effective in protecting nitric oxide from oxidative damage while also increasing its activity.

A small 2019 studyTrusted Source in 60 people with type 2 diabetes suggested that pomegranate juice had some benefit for lowering blood pressure, but it didn’t confirm any change in the participants’ lipid profiles.

Recent researchTrusted Source has found that antioxidant-rich pomegranate can improve blood flow, which may be especially beneficial for treating high blood pressure.

In addition, a 2016 animal studyTrusted Source found pomegranate juice to be helpful in treating erectile dysfunction. But more human studies are needed to explore these potential positive effects of pomegranate juice and extract.

8. Nuts and seeds

Nuts and seeds are high in arginine, a type of amino acid that is involved in nitric oxide production.

Some research suggests that including arginine from foods such as nuts and seeds in your diet can help increase nitric oxide levels in your body.

For example, one studyTrusted Source in 2,771 people showed that a higher intake of arginine-rich foods was associated with higher levels of nitric oxide in the blood.

Thanks to their arginine content and stellar nutrient profile, regularly eating nuts and seeds has been associated with lower blood pressure, improved thinking ability, and increased endurance.

9. Watermelon

Watermelon is one of the best sources of citrulline, an amino acid that your body converts first to arginine and then to nitric oxide.

One small 2015 studyTrusted Source found that citrulline supplements helped stimulate nitric oxide production after just a few hours, but the authors noted that it may take longer to see positive effects on health.

A small 2016 study in 8 men showed that drinking 10 oz (300 mL) of watermelon juice for 2 weeks led to significant improvements in nitric oxide bioavailability.

According to a 2017 reviewTrusted Source, upping your intake of watermelon not only enhances nitric oxide levels but also can improve exercise performance, decrease blood pressure, and boost blood flow.

However, a 2022 reviewTrusted Source suggests that citrulline supplements may be a more effective way of obtaining these benefits, since eating watermelon every day may not be practical for everyone.

10. Red wine

Red wine contains many powerful antioxidants and has been linked to some health benefits.

Interestingly, some studies have found that drinking red wine could also increase nitric oxide levels.

A 2016 reviewTrusted Source of studies found that resveratrol in red wine is likely to provide benefits against cardiovascular disease by improving the availability of nitric oxide, but more human clinical trials are needed.

For this reason, it’s not surprising that moderate consumption of red wine has been thought to reduce blood pressure and improve heart health.

The bottom line

Nitric oxide is a crucial compound involved in many aspects of health, including blood pressure regulation, athletic performance, and brain function.

Making a few simple swaps in your diet can be an easy and effective way to increase your levels of nitric oxide naturally.

Eating plenty of fruits, vegetables, nuts, seeds, and healthy protein foods can help you optimize your nitric oxide levels while promoting better overall health.

Rachael Ajmera

• Source