Know Your Food Plate: Garlic

Summarised by TGHC Editorial Team
May 26, 2025
3 min read

Updated: Dec 26, 2025

Introduction

Garlic, scientifically known as Allium sativum, is a bulbous plant that belongs to the onion family. Renowned for its distinct and pungent aroma, garlic has been utilized for centuries in various culinary traditions around the world. Beyond its culinary applications, garlic is also revered in traditional medicine for its numerous health benefits. The bioactive compounds found in garlic, particularly when crushed or chopped, are known to possess powerful therapeutic effects that can contribute significantly to overall health and wellness.

Key Nutritional Components and Benefits

Allicin – This sulfur-containing compound is released when garlic is chopped or crushed, and it is primarily responsible for many of garlic's health benefits. Allicin exhibits potent antimicrobial properties, making it effective against a variety of pathogens, including bacteria and fungi. Additionally, it has been shown to have heart-protective effects, helping to lower cholesterol levels and improve circulation, thus reducing the risk of cardiovascular diseases.
Sulfur compounds – Garlic is rich in various sulfur compounds, which play a crucial role in enhancing the body's detoxification pathways. These compounds help to neutralize harmful toxins and support liver function, thereby promoting overall health. They also contribute to garlic's distinctive flavor and aroma, which are characteristic of its health-promoting properties.
Manganese & Vitamin B6 – Manganese is an essential trace mineral that plays a vital role in numerous metabolic processes, including the metabolism of carbohydrates and fats. Vitamin B6, on the other hand, is crucial for protein metabolism and the synthesis of neurotransmitters. Together, these nutrients found in garlic support metabolic health and contribute to energy production, making garlic a valuable addition to a balanced diet.
Selenium – Selenium is a powerful antioxidant that helps to combat oxidative stress in the body. By neutralizing free radicals, selenium contributes to the prevention of cellular damage, which can lead to chronic diseases. The presence of selenium in garlic enhances its overall health benefits, making it a key player in promoting longevity and reducing the risk of degenerative diseases.
Vitamin C – Known for its immune-boosting properties, Vitamin C is essential for the proper functioning of the immune system. It helps to stimulate the production of white blood cells, which are crucial for fighting infections. Garlic's Vitamin C content also contributes to its antioxidant capabilities, further supporting the body's defenses against illness and disease.

Health Benefits

Reduces cholesterol and blood pressure – Numerous studies have shown that regular consumption of garlic can lead to significant reductions in total cholesterol and LDL (bad cholesterol) levels, as well as lowering blood pressure. This is particularly beneficial for individuals at risk of heart disease, as maintaining healthy cholesterol and blood pressure levels is crucial for cardiovascular health.
Boosts immunity and fights infections – Garlic's potent antimicrobial and antiviral properties enhance the body's immune response, making it more effective at warding off infections. Regular intake of garlic can help reduce the incidence of colds and other common illnesses, promoting overall health and well-being.
Acts as an antioxidant – The various antioxidants present in garlic, including allicin and selenium, work synergistically to protect the body from oxidative stress. This protective effect helps to lower the risk of chronic diseases, including certain cancers and heart disease, by preventing cellular damage and promoting healthy aging.
May improve bone health – Emerging research suggests that garlic may have a positive effect on bone health. Some studies indicate that garlic can increase estrogen levels in females, which is beneficial for bone density and overall skeletal health. This makes garlic a potentially valuable dietary addition for those concerned about osteoporosis and bone-related issues.
Supports cardiovascular function – By improving blood circulation, reducing arterial stiffness, and preventing the formation of blood clots, garlic plays a significant role in supporting cardiovascular function. Its ability to enhance endothelial function and promote vasodilation contributes to overall heart health, making it an important food for maintaining a healthy cardiovascular system.

Easy Recipes with Garlic

Garlic is a versatile ingredient that adds depth and flavor to many Indian dishes. Here are some easy recipes that highlight garlic's unique taste and aroma:

Garlic Naan: Soft, fluffy flatbreads infused with garlic, perfect for scooping up curries.
Lasooni Dal: A simple lentil dish cooked with garlic and spices, offering a comforting and nutritious meal.
Garlic Butter Chicken: Tender chicken pieces cooked in a rich garlic-infused butter sauce, ideal for a quick weeknight dinner.
Garlic Spinach Curry: A healthy and flavorful curry made with fresh spinach and sautéed garlic, served with rice or roti.
Garlic Chutney: A spicy and tangy chutney made with garlic, red chilies, and spices, perfect as a dip or condiment.