As far as pantry staples go, you can’t go wrong with garlic. Its strong, savory taste makes it a quintessential base for countless recipes, from pot roast to chicken curry. But beyond its delicious flavor-boosting qualities, the allium is packed with powerful nutrients, making it an impressively healthy ingredient. Read on to learn about the health benefits of garlic, as explained by registered dietitians. Plus, discover new ways to cook and eat garlic at home.

Nutrition and Health Benefits

Garlic is the bulb of Allium sativum, a flowering plant native to Asia. It is packed with antioxidants like allicin and selenium, which help fight oxidative stress and reduce inflammation, explains Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at University of South Florida. This is important for overall health, as oxidative stress and inflammation damage healthy cells. Over time, this damage increases the risk of chronic conditions, including heart disease, type 2 diabetes, and cancer. But by eating plenty of antioxidant-rich foods (such as garlic), you can help lower the risk and support overall health, she says.

Helps Immune Function

If you want to give your immune system a boost, add more garlic to your rotation. It contains vitamin C, an essential nutrient involved in immune functioning, says Nicole Roach, RD, CDN, CDCES, registered dietitian at Northwell Lenox Hill Hospital. The antioxidants in garlic also lend a hand, as they reduce inflammation and make it easier for the body to respond to bacteria and viruses, notes Wright. What’s more, garlic contains sulfur compounds, which enhance immune cells’ activity, says Wright.

Protects Brain Function

Another health benefit of garlic involves your brain. “Garlic’s antioxidants and anti-inflammatory compounds may help protect against neurodegenerative diseases, like Alzheimer’s and dementia,” says Wright. These compounds work by reducing oxidative stress and inflammation in the brain, thereby protecting healthy nerve cells.

Supports Heart Health

As mentioned, garlic contains a compound called allicin. “Allicin decreases the risk of heart disease by relaxing blood vessels, improving circulation, and reducing blood pressure,” shares Wright. “It also has cholesterol-lowering effects and may help prevent plaque buildup in the arteries,” she adds. These effects can protect the heart, as both high blood pressure and high cholesterol can increase the risk of heart disease.

Side Effects of Garlic

Despite the many health benefits of garlic, some people should use caution when eating it. The allium has natural blood-thinning properties, which can be a concern for those preparing for surgery or taking anticoagulant (i.e., blood-thinning) medications, says Wright.

Also, if you have a sensitive stomach, be mindful of how much garlic you eat at once. “Too much garlic can lead to digestive issues like bloating, gas, or acid reflux,” explains Roach. “Additionally, raw garlic can be harsh on the stomach, so it’s best to enjoy it in moderation and cooked when needed,” she says.

Buying Garlic

At the supermarket, you can find whole unpeeled garlic heads or fresh, peeled garlic cloves in plastic clamshell containers. When shopping for whole garlic heads, look for firm ones. They should also be free of green sprouts and mold. Garlic is also available minced, powdered, or granulated.

How to Eat Garlic

Garlic can be eaten raw or cooked. When raw, garlic has a pungent taste and smell. This is due to allicin, the same compound behind the health benefits of garlic. “Allicin is formed when garlic cloves are cut, crushed, or chewed,” says Roach. In turn, the more garlic is cut, the more allicin (i.e.,
flavor) is released. Once cooked, garlic becomes mellow and nutty-sweet.

Here’s how to use garlic at home so you can take advantage of its health benefits.

Confit

If you’d like to highlight the flavor of garlic, make a confit. It involves cooking whole heads of garlic in olive oil and herbs in a low-temperature oven, resulting in a decadent spreadable dish. Enjoy it with bread or toss with your favorite pasta dish.

Condiments

Minced, powdered, and granulated garlic will bring your homemade condiments to life. Use it in mayonnaise, butter, vinegar, aioli, tomato basil sauce, or creamy ranch dressing.

Bread

For a classic fan-favorite side dish, top bread with garlic and butter. Make pull-apart garlic bread for easy sharing or take it up a notch with mozzarella-stuffed garlic-and-herb bread. For another take, whip up homemade garlic knots.

Mashed Potatoes

Another classic side dish, mashed potatoes work beautifully with garlic. Serve garlic mashed potatoes with meatloaf, chicken thighs, or your next Thanksgiving dinner.

Meat Dishes

Whether you’re grilling pork chops or roasting chicken, there’s a good chance your recipe already calls for garlic. But if you want to amplify the garlic flavor of the dish, don’t be afraid to use additional cloves. Alternatively, try making a meat dish that emphasizes garlic, such as Garlic-Jalapeño Shrimp, Slow-Cooker Garlic Chicken, or Garlic Lover’s Pot Roast.

Complementary Flavors

Whether raw or cooked, garlic complements a variety of ingredients, including meat, vegetables, and most herbs and spices. However, the pungency of raw garlic pairs particularly well with other strong-flavored ingredients, including soy sauce, ginger, and herbs. The nutty sweetness of cooked garlic is even more versatile, making it a base ingredient in many recipes, from tomato sauce to minestrone soup. The trick is to incorporate garlic early in the cooking process, which will allow the flavor to soften and sweeten. You can also add roasted garlic to finished dishes for a boost of flavor.