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I’m always a bit skeptical about how much garlic I put into my recipe because of the stigma and bad breath trope. But, once I remind myself of the incredible health and healing benefits of this flavourful ingredient I’m loathed to put too little into a recipe.

Once the olive oil and garlic are sautéing gently on low heat and their flavors start activating, I’m reminded again of how wonderfully fragrant garlic can be.

Aah, that aroma is enough to inspire anyone to find more ways to cook with it.

But, before rushing to the pantry, let me tell you about the three healthy and healing benefits of it and how it can significantly benefit your health, including improved heart health and more.

Trust me, you’ll be inspired and ready to create new recipes with this beneficial food that enhances its true healing benefits.

3 Healing Benefits of Garlic

Whether you love it or hate it, garlic is a culinary staple. It’s also been used for medicinal purposes for centuries. Its origin is located in Central Asia, though there is evidence of it in Ancient Egypt. It is also mentioned in both the Bible and Quran2, so it has a rich cultural history.

Some believe that a diet rich in garlic can help fight off colds and the flu, while others swear that the bulb-shaped vegetable improves vision and can even ward off the bad weather blues.

Garlic is known for its many health benefits from enhancing the immune system to protecting your heart.

But did you know that adding garlic to your daily diet can also help you live a healthier lifestyle?

Garlic is also an amazing ingredient for your kitchen. From adding flavor to many dishes to providing numerous health benefits, garlic should be a staple in any cooking station.

It has been used to add flavor to dishes for centuries, but did you know that it can also provide healing benefits?

From improving heart health to presenting antibacterial benefits, garlic is a nutrient-packed powerhouse that should be an integral part of your diet.

Whether you love it or hate it, garlic is a culinary staple.

  • Some believe that a diet rich in garlic can help fight off colds and the flu – Immunity
  • Others swear that the bulb-shaped vegetable improves vision – Nutritional constituents
  • It’s also been used for medicinal purposes for centuries – Healing

Garlic is just one of the amazing and nutritious ingredients in this delicious and versatile Kale Pesto recipe.

1. Immunity

Anti-inflammatory benefits

The anti-inflammatory benefits help to reduce the risk of cardiovascular disease, as well as other chronic diseases.

It helps to reduce cholesterol levels and blood pressure, which can reduce the risk of stroke, heart attack, and other cardiovascular diseases.

Other benefits of eating garlic everyday include its antibacterial and antifungal properties, which can kill off harmful bacteria or fungi in the body.


It can also help to boost the immune system, helping to fight off colds and other illnesses.

Garlic contains essential oils that obliterate the viruses that cause colds and flu when they move through our respiratory tracts. This happens as we exhale.

Antimicrobial, Anti-fungal and Anti-bacterial

Garlic also has great anti-bacterial and anti-fungal properties, which can help boost the immune system by fighting off viruses, fungi, and bacteria.

It is also believed to have antioxidant and antimicrobial properties which can be beneficial for reducing the risk of certain illnesses.

The active compounds in garlic have been linked to lower cholesterol and blood pressure, helping to fight against atherosclerosis.

It’s packed with vitamin C, B6, and manganese-all important nutrients for your overall health.

Garlic boasts antiviral, antiseptic, and antibiotic properties and can help to fight off colds and other ailments.

2. Nutritional Constituents

Macro and Micronutrient benefits

Finally, garlic is an excellent source of Manganese, Selenium, Vitamin C, Vitamin B6, and dietary Fiber. All of these nutrients are essential for good health.

Garlic is also a great source of manganese, Vitamin B6, and Vitamin C and can help to boost the immune system.

Garlic also contains high levels of Vitamin C, B6, and Manganese. It’s also a good source of Fiber.

3. Healing

Cancer-fighting benefits

It also contains Sulfur compounds with anti-cancer properties.

Garlic may also help lower the risk of some cancers, increase bone health and reduce the risk of Alzheimer’s disease.

High in Antioxidants

Garlic is also high in antioxidants, which help to protect cells from damage and reduce oxidative stress in the body.

Blood-sugar maintenance

It can also help to regulate blood sugar levels and reduce symptoms of diabetes.

Heart-health benefits

Garlic is also known to have cholesterol-lowering effects and could help reduce blood pressure. 

It can also help to improve liver health and reduce inflammation.

Garlic contains a compound called Ajoene which is like a blood thinner1. So, what it means for us is that it could be beneficial in the event of a heart attack or stroke as it impedes clotting and increases blood flow. This anticoagulant is made from the chemical that’s released when garlic is crushed.

Conversely, you should exercise caution if you have a risk of excessive bleeding or before surgery4.

Consuming garlic can help to improve cholesterol levels and reduce the risk of heart attack and stroke.

Skin-health benefits

It is also believed to have anti-aging properties and can be used to improve the tone and texture of the skin.

Garlic is also important for cardiovascular health as it contains an anti-inflammatory compound called Diallyl Disulphide1.

Garlic also has great anti-bacterial and anti-fungal properties, which can help boost the immune system.

It contains a good amount of antioxidants which are beneficial in preventing oxidative damage to cells in the subcutaneous layers of the skin. This can also be beneficial for those suffering from Eczema.

Allergens / Allergic reactions to Garlic

As mentioned before, the one cautionary thing to note is the blood-thinning properties of the Ajoene compound.

Even though Garlic is categorized as a low-histamine food, there are a few documented allergic reactions to garlic, such as Hives, wheezing, swelling, and a few others5.

So, it’s best to note inflammatory reactions as they happen for you and if you feel they could be related to you eating garlic everyday. 

Other than that, there is the bad breath thing, which doesn’t seem so serious, but if it is an issue for you, think about interesting ways you could mask this with other flavours in your cooking technique.

Nutritional cooking with benefits of Garlic

Best way to eat Garlic

It’s best eaten raw, though not for everyone. So, my advice is to chop or mince it up finely. One way to do this is to chop it up finely and then add some rock /sea salt to it while it’s still on the chopping board. Taking the flat part of your chef’s knife, press and grind your knife down into the garlic.

The salt breaks down the body and texture of it, so it’s a great ‘chef’s’ trick if you don’t have a garlic mincing tool or pestle-and-mortar.

If you can handle raw garlic, you can make a garlic Aioli. It’s a wonderful Italian condiment containing mayonnaise and garlic.

Because we’re using culinary nutrition principles, you can use a Vegan mayonnaise and combine it with raw garlic. It’s a fantastic condiment to have on standby in your fridge.

I use it as a sandwich spread or as a substitute for butter on a vegan burger bun.

Best way to cook with Garlic

I like to lightly (on very low heat) sauté garlic with extra virgin olive oil, just for the aroma alone. Otherwise, Ghee (good fat) or Coconut oil (good fat) which is just as healthy and they have the highest smoke points.

Always be careful not to leave garlic for too long so that it browns, or worse, burns. Then you’ll get no nutritional benefit whatsoever.

Also bear in mind, that the anti-inflammatory compound called Diallyl Disulphide – mentioned above – cooks down a lot when heat is applied. So if you are intent on getting the most anti-inflammatory nutrients from garlic, perhaps raw is your best option.


As you can see, it’s not just about the incredible flavor it adds to any savory meal, but Garlic has so many healing properties. 

This should inspire you to find ways to incorporate it into your dishes, eating plans and cooking style.

Notwithstanding, if you are allergic to garlic, it might be worth investigating this more to check if perhaps it’s just a matter of you eliminating and then reintroducing garlic back into your diet.

This gives your body the toxic break it needs and slowly gets it used to it again, without an allergic reaction. I find this process more helpful than a strict permanent elimination of it.

Garlic nutrition in your cooking style

Do you hold back on garlic when cooking with it?

If you enjoyed this article and it inspired you to cook with it in more ways, let me know in the comments section below.

Don’t forget to download my Ultimate List of Pantry Essentials.

I value all feedback.

*cravenutritionalcooking.com does not give medical advice. Where there is a reference to it, the phrasing is used to illustrate a point or give context to food and cooking for nutrition. It is not related to a specific condition or any specific individual. Always consult your healthcare professional for medical and dietetic advice before embarking on any type of eating plan or ingesting nutritional supplements.

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