Garlic: Health Benefits, Nutritional Facts & Remedies

Garlic: Health Benefits, Nutritional Facts & Remedies: بسم الله الرحمن الرحيم  

Garlic is not only delicious and nutritious but also used for medicinal purposes which have been there for a long time. In addition to its various possible medicinal properties and peculiar flavor, garlic is found by some people as indispensable in their homes’ kitchens.

Besides the food value that garlic offers, it is very simple to plant in your house or home garden. Garlic is usually cultivated underground, which may require a minimal amount of care as it grows. It is normally planted in the fall or in the early spring and usually requires approximately 7 to 8 months of growth to maturity.

Likewise, garlic makes an effective condiment to spice up meals. A little spice can be added to a dish.
Garlic can be used for simple recipes or for those who would like to introduce a more elaborate flavor into their recipe. It is very versatile and can be included in many different recipes for soups and stews, sauces, dressings, pizza, or even for making bread.

Here, I will discuss some of the health benefits, nutritional facts, and remedies of garlic and why it is an important ingredient to include in your diet. 

Nutrition Facts of Garlic

One clove (3 gm) of raw garlic contains:

  • Calories: 4
  • Protein: 0.9
  • Fat: 0.2 gmCarbohydrates: 0.9 gm
  • Natural sugar 0.2 gm
  • Dietary fiber: 0.6 gm
  • Vitamin B6: 0.2
  • Vitamin C 0.1 mg
  • Manganese 0.1 mg 
  • Selenium 0.1 mg
  • Calcium 2.5mg
  • Iron: 0.1 mg
  • Garlic is also a good source of antioxidants, including allicin and quercetin.

Benefits and Remedies of Garlic

1. Boosts the Immune System

Garlic can be instrumental in fighting infections and sicknesses in the body. It contains compounds that cause an increase in the production of white blood cells responsible for immunologic response to microbial pathogen invasion.
Take raw honey mixed with crushed garlic daily to improve your immunity to cold and flu.
Crush some of the garlic and mix it with the fresh basil leaves; add it as a pasta topping to boost immunity and fight infections.

2. Lowers Blood Pressure

Garlic is a powerful medicinal plant containing compounds that can improve heart health and reduce inflammation. Its pungent bulbs contain allicin, a sulfur-containing compound that gives garlic its distinctive flavor and odor. Allicin helps relax blood vessels and improves circulation, leading to lower blood pressure over time.

Regular garlic consumption may also benefit cholesterol levels. Its compounds inhibit the absorption of cholesterol in the gut and boost bile acid excretion.

Remedy: Mixing crushed garlic cloves with olive oil or lemon juice and ingesting daily can utilize these properties. Crushed garlic works well as a seasoning in fish dishes too.

3. Decreases Inflammation

Garlic has anti-inflammatory effects as well. Eating it regularly may decrease inflammation throughout the body, lowering risks for heart disease, diabetes, and certain cancers. Inflammation plays a role in many chronic illnesses, so garlic can offer protective benefits.

Remedy: Mixing crushed garlic with ginger for daily ingestion taps both plants’ anti-inflammatory powers.

4. Prevents Cancer

Some research also points to garlic’s potential for cancer prevention. Compounds in garlic can suppress tumor growth and development by inhibiting cancer cell proliferation. Studies suggest regular garlic intake to reduce risks of stomach and colon cancers. Use turmeric with crushed garlic to prevent cancer symptoms. Turmeric has a curcumin compound, which displays anti-cancer activity.

👉Always keep in mind that these remedies can have potential benefits, they should not be used as a placement for conventional cancer treatment and I always advise to consult with your doctor before taking any new supplement or treatment.

5. Improves Brain Function

Garlic contains antioxidants ‘allicin’ that have been shown to boost cognitive function and protect the brain from damage caused by free radicals. Studies indicate regular garlic consumption may slow age-related memory decline by reducing oxidative stress. Its anti-inflammatory properties also support brain health.

Remedy: Mix minced garlic with turmeric and rosemary. Roast chicken thighs with this aromatic herb blend to enhance memory and enjoy a tasty and healthy meal.

6. Improves Bone Health

Research suggests garlic may increase bone mineral density and decrease osteoarthritis risk due to its anti-inflammatory compounds. Garlic’s anti-inflammatory and antioxidant activities may alleviate joint pain and stiffness associated with osteoarthritis.

Remedy: For an Italian-inspired bone boost, toss chopped garlic, oregano and cherry tomatoes with whole-wheat pasta. The dish supplies minerals and phytonutrients that support skeletal structure without added sodium.

7. Aids Digestion

Garlic’s organic sulfur compounds activate enzymes and stimulate bile secretion to support gastrointestinal health. They also encourage beneficial gut bacteria growth for smooth digestion.

As a natural detoxifier, garlic flushes toxins that stress the digestive system. It may relieve bloating and gas by loosening stool. Try adding a crushed clove to soups and salad dressings for an easy digestive boost.

8. Regulates Blood Sugar

Consumption of regular garlic enhances insulin sensitivity and promotes normal blood sugar maintenance. Over time, its compounds are useful in glucose metabolism with a reduced risk of diabetes.

Remedy: Use warm water or tea to mix crushed garlic and cinnamon for effective diabetes management. With time sipping this remedy every day gives you some anti-hyperglycemic effect through the natural compound.

9. Relieves Congestion

Garlic is a traditional medicine for many diseases like colds, flu, and the respiratory system, just to mention some, and it has been used for centuries for treating them naturally. The microbes have antibacterial properties that assist in fighting infections and strengthening immunity.

Moreover, the constituents of garlic show anti-inflaming activities that may give relief from congestion and make respiratory infection less harsh.

Remedy: Combine minced garlic with thyme leaves and serve as a marinade for meat recipes. It enhances respiration and decreases asthma susceptibility.

10. Garlic for Weight loss

Some studies point out garlic’s weight loss qualities. Garlic has been used in promoting appetite suppression and burning of calories. Weight loss occurs only with a healthy diet and regular physical activities. Add garlic as a seasoning in a healthy diet plus regular physical activity, both are important for weight loss, not just taking garlic supplements.

Remedies for Weight loss

There are many ways to add garlic into your diet as a weight loss remedy with some other ingredients:

  • Mix raw garlic into a dressing of lemon juice, olive oil, and pepper in order to add flavor to a salad.
  • Prepare a healthy stir fry with garlic, vegetables, and light protein like chicken and tofu instead.
  • Make a mixture of some grated garlic, chopped tomatoes, onions, cilantro, and a little salt, and put it in a bowl for a great dip.
  • Mix minced garlic, yogurt, and your favorite herbs to keep it lighter on calories.
  • Use garlic pickle👇 

Recipe of Garlic pickle


  • Garlic cloves, (10, peeled and sliced)
  • White vinegar (1 cup)
  • Water (1 cup)
  • Sugar (1/2 cup)
  • Salt (2 tbsp)
  • Mustard seeds (2 tbsp)
  • Cumin seeds (2 tbsp)
  • Fennel seeds (2 tbsp)
  • Turmeric powder (2 tbsp)
  • Red chili powder (1 tbsp)
  • Dried red chilies (2)
  • Mustard oil (1/4 cup)

Preparation method

  1. Mix well in a saucepan vinegar, water, sugar, salt, mustard seeds, cumin seeds, fennel seeds, turmeric powder, red chili powder and dry red chilies.
  2. Heat the mixture so that the sugar dissolves.
  3. Let it cool down after removing from heat.
  4. Put the garlic in a large jar and pour the vinegar mix over them.
  5. Stir in the mustard oil.
  6. Put the lid on the jar and store it securely away for at least one week before its use.
  7. Mouth-watering garlic pickle is ready to eat, which can be used as a condiment or side dish of Pakistani and Indian meals.

Some important facts about garlic

When you cook with garlic, there are a few things to remember:

  1. Select fresh garlic instead of jarred or powdered. The healthier way to eat is to use fresh garlic which tastes better than dry garlic that does not have a good smell.
  2. Don’t use too much garlic. Avoid using so much as it may give your dish a stinging taste of garlic.
  3. Moreover, you can benefit your health through a garlic supplement.  Grate garlic then allow it to stay for fifteen minutes. It’s the process through which another compound known as allicin is produced and this is the main component with the most health benefits in garlic.


Garlic is a versatile herbal plant that has had many positive effects on your health for centuries. You can use garlic as an effective natural medicine to boost your immunity and reduce weight among other uses. It’s the best ingredient for a food supplement that can be used in many ways during the cooking process at home. Therefore, sprinkle a little bit of garlic in your foods today and reap the benefits of this marvelous herb.

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