Answer: Garlic is a worthy adversary.
Garlic appears to have multiple health benefits. You can best reap these benefits by eating the most active form of garlic- raw garlic. When garlic is chopped up, one of its most active components called allicin is released. Though much of the research done has looked at garlic in the form of powders and capsules, which generally have minimal or low amounts of allicin, it still shows plenty of promise to keep you healthier.
Garlic may benefit your health in a number of ways:
• Lower blood pressure by 5-10%.
• Serve as an antioxidant and anti-inflammatory in the blood vessels, which can reduce the risk of a heart attack. One study[1] showed that people who had suffered a heart attack and took a garlic oil extract for 3 years had significantly less heart attacks then those who were not taking the extract, and, overall, the participants taking the supplement had a 50% reduction in death rate.
• Prevent cancer, especially cancers of the stomach and colon.
• Keep away the common cold. In another study[2], the daily use of garlic in the winter months was linked with a 2/3 reduction in the amount of colds caught by the participants taking the garlic extract over those taking a placebo capsule.
There is still conflicting evidence on whether or not it lowers cholesterol and blood sugar, but further research will speak to those benefits as well.
The typical dose to use is 4 grams, or 1-2 cloves daily. Once you chop it up, the benefits of the main active ingredient (allicin) are intact for 1-2 hours. You can add it to your salad dressing, include it as an ingredient in hummus, or simply add it to a little bit of olive oil, dip your bread, and enjoy the benefits.
[1] Bordia A. Garlic and coronary heart disease. The effects of garlic extract therapy over three years on the reinfarction and mortality rate [translated from German]. Dtsch Apoth Ztg. 1989;129(suppl 15):16-17.
[2] Josling P. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther. 2001;18:189-93