How to get maximum health benefits from garlic? AIIMS gastro doctor explains

Garlic, a staple in Indian kitchens, is instantly recognizable for its sharp and slightly pungent flavor. Beyond its culinary appeal, this humble bulb carries an impressive range of health benefits that go far beyond enhancing the taste of food. Dr. Saurabh Sethi, a gastroenterologist with training from AIIMS and Harvard, recently shared valuable insights on his YouTube channel about how consuming garlic can promote overall well-being and the best way to harness its nutritional value.

When garlic is chopped or crushed, it releases allicin—a sulfur-based compound known for its protective and healing qualities. Allicin plays a key role in safeguarding DNA from damage and curbing the growth of abnormal cells. However, Dr. Sethi cautioned against cooking garlic at excessively high temperatures, as heat can destroy this potent compound. To maximize its benefits, he suggested allowing crushed garlic to rest for about ten minutes before adding it to food.

Scientific research continues to support garlic’s powerful impact on health. According to studies published by Healthline, aged garlic extract (AGE) has been shown to strengthen the immune system. A 2016 study found that individuals who consumed AGE supplements for three months during cold and flu season experienced milder symptoms and fewer missed days from work or school. Research also indicates that garlic possesses antiviral properties, potentially blocking viruses from entering or reproducing within the body’s cells.

Further studies reveal garlic’s ability to support cardiovascular health. A 2020 review concluded that garlic supplements can significantly lower blood pressure in hypertensive patients, reducing the risk of heart-related complications by 16% to 40%. Remarkably, the effects were comparable to certain blood pressure medications but came with fewer side effects. Similarly, a 2019 study found that allicin may inhibit the hormone angiotensin II, which raises blood pressure, while also helping blood vessels relax and improve circulation.

Additionally, a 2018 review highlighted garlic’s cholesterol-lowering properties, noting its effectiveness in reducing total and LDL (bad) cholesterol levels. Experts recommend that individuals with high cholesterol incorporate more garlic into their diets, though they also emphasize the need for continued research to confirm these promising outcomes.