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Garlic: super food!

Updated: Dec 8, 2023

Garlic, a staple ingredient in kitchens worldwide, not only enhances the flavor of various dishes but also has a wide array of medicinal benefits. Its remarkable health-promoting properties have been recognized for centuries, making it a valuable addition to both culinary and traditional medicinal practices.

One of the primary medicinal components of garlic is allicin, a sulfur compound formed when garlic cloves are crushed or chopped. Allicin is known for its potent antimicrobial properties, making garlic a natural antibiotic. This can help the body combat bacterial, viral, and fungal infections.

I can personally attest to the potency of garlic: Whenever myself or a family member get sick we eat garlic and we start feeling better immediately; and if we take it at the first sign of symptoms, it usually gets rid of those symptoms altogether within a day.

Some studies also suggest that regular consumption of garlic may contribute to a stronger immune system, reducing the risk of common illnesses.

Garlic has also been linked to cardiovascular health. It is believed to lower blood pressure and cholesterol levels, potentially reducing the risk of heart disease. Allicin aids in widening blood vessels, improving blood flow, and reducing inflammation within the cardiovascular system.

Additionally, garlic is recognized for its anti-inflammatory and antioxidant properties. These attributes play a crucial role in supporting overall health by combating oxidative stress and chronic inflammation, which are implicated in various chronic diseases, including certain types of cancer.

For those with an interest in fitness, garlic might offer additional advantages. Some studies suggest that it can enhance physical performance by reducing fatigue and improving exercise endurance. Athletes and fitness enthusiasts may find that incorporating garlic into their diet supports their overall well-being and performance.

Beyond its internal benefits, garlic has been explored for its topical applications. Its anti-inflammatory and antimicrobial properties may make it effective in treating skin conditions, such as acne. Some natural health practitioners even recommend using garlic-infused oils or extracts for skin health.

Here are a few other health benefits backed by scientific research:

  1. Garlic has also been used by athletes since the original Olympics as a performance enhancement tool.

  2. Garlic fights infections, including preventing and reducing the severity of the flu and the common cold.

  3. Garlic reduces blood pressure in those with hypertension.

  4. Garlic reduces total cholesterol and LDL’s (aka the bad cholesterol).

  5. Garlic contains antioxidants that can reduce the risk of Alzheimer’s and dementia.

  6. Garlic can help you live longer due to its known beneficial effects on chronic diseases.

  7. Garlic improves physical performance in people with heart disease.

  8. Garlic can reduce the risk of lung cancer up to 44%, and up to 30 % in smokers.

Here are some studies on the amazing benefits of garlic:

11 Proven Health Benefits of Garlic:


Reduces the Severity of Cold and Flu Symptoms:

Garlic as an Anti-Fatigue Agent:

Garlic Supplementation Prevents Oxidative DNA Damage in Essential Hypertension:

To learn more about how eating certain foods can promote your health and performance, get my book, The Short Fight, on Amazon at     

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Until next time, stay healthy!


Lawrence Castanon

Author, "The Short Fight"


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