5 Benefits of Adding Garlic to Your Daily Diet

Garlic is one of those ingredients that comes up again and again, both in cooking and in conversations about health. It is widely regarded as a superfood packed with a broad range of nutrients.

This article covers five solid reasons to start including garlic in your daily diet.

1. Garlic is the Food of Champions

Garlic has long been associated with physical performance and the reduction of fatigue caused by exercise. Ancient Egyptians reportedly fed it to the workers who built the pyramids, while Romans and Greeks gave it to Olympic athletes, soldiers, and sailors to boost their endurance. Modern science has now caught up with this old belief, and recent studies confirm that garlic genuinely improves exercise performance and helps reduce fatigue afterward.

These same studies also found notable benefits for people living with heart disease. Participants who consumed garlic oil over a six-week period showed a lower resting heart rate and a greater capacity for physical activity.

2. Garlic is an Infection Fighter

As touched on above, garlic has a long list of medicinal properties, some of which science is still working to fully explain. What is clear is that garlic is nutrient-dense and supports the immune system in a meaningful way, helping the body fend off common colds as well as infections caused by viruses, bacteria, and parasites.

When it comes to the common cold specifically, garlic may reduce the likelihood of catching one or lessen its severity by as much as 63%. It is also considered one of the few natural remedies that can actually shorten the duration of a cold, which typically drags on for about seven days.

3. Garlic Fights the Effects of Heavy Metals

This is not about a taste for loud music. The heavy metals in question are the genuinely dangerous kind, such as lead and mercury. Exposure to these substances can cause serious harm to organs and the brain, and in severe cases can be fatal.

People who work or live near sources of heavy metal contamination, such as employees at car battery plants or residents of older homes, are at the greatest risk. A study involving this group found that regular garlic consumption helped reduce lead levels in the body and eased related symptoms like headaches by up to 19%.

4. Garlic Busts Fat

Garlic takes a direct aim at the blood fats responsible for high cholesterol. Taking garlic supplements on a regular basis has been shown to lower LDL cholesterol, commonly known as "bad cholesterol," by roughly 10 to 15%. While it does not have a significant impact on HDL, or "good cholesterol," a meaningful reduction in LDL is still a clear win for heart health.

It is also worth noting that doctors were already recommending garlic to help "clear the arteries" well before medical science had a full understanding of how arteries actually function.

5. Garlic for Heart Health

If you have a family history of heart disease or are concerned about heart attacks, strokes, or other heart-related issues, garlic is one of the best options for you. In fact, garlic is just as effective as prescribed medication for lowering blood pressure.

However, this requires consuming about four cloves of garlic daily—a significant amount—so it is best to gradually incorporate it into your diet to avoid an upset stomach. If you want to avoid the issue of bad breath caused by its strong odor, you can opt for garlic powder or supplements instead of raw garlic. The good news is that these are just as effective as raw garlic!