Garlic Uses, Benefits, and Side Effects Explained

Explore the medicinal and culinary uses of garlic, its amazing health benefits, and possible side effects. Learn how to use garlic safely for maximum benefits.
Check Health Insurance Plans
3 min
05-May-2025
Garlic is a staple in Indian kitchens, known for its strong flavour and powerful health benefits. It has been used for centuries in Ayurveda and traditional medicine for its medicinal properties. Rich in antioxidants, sulphur compounds, and essential nutrients, garlic plays a crucial role in boosting immunity, improving heart health, and supporting overall well-being.

Beyond its medicinal value, garlic enhances the taste of numerous dishes, making it a versatile ingredient in Indian cuisine. It is also linked to weight management, better digestion, and reduced risk of chronic diseases. However, excessive consumption may lead to side effects like acidity or digestive discomfort.

Understanding the benefits and potential risks of garlic can help individuals make informed dietary choices. Whether eaten raw, cooked, or as a supplement, incorporating garlic into daily meals can be a simple yet effective way to promote good health.

Health benefits of garlic for immunity and heart health

Garlic is packed with immune-boosting and heart-friendly properties, making it an essential part of a healthy diet. The presence of allicin, a potent compound, gives garlic its antimicrobial and anti-inflammatory effects, helping the body fight infections and improve overall immunity. Regular consumption can reduce the severity of colds and flu.

For heart health, garlic helps lower blood pressure and cholesterol levels. It prevents plaque buildup in arteries, reducing the risk of heart disease. Studies suggest that garlic may enhance blood circulation and reduce oxidative stress, both of which are crucial for cardiovascular well-being.

Additionally, garlic has natural blood-thinning properties that help prevent clot formation, lowering the risk of strokes. It also supports better metabolic function, which indirectly benefits heart health. Including garlic in daily meals or taking it as a supplement can contribute significantly to long-term heart and immune health.

Common culinary and medicinal uses of garlic

Garlic is widely used in Indian cooking, adding depth and aroma to various dishes. It is a key ingredient in curries, dals, stir-fries, and chutneys. Roasted or sautéed garlic enhances the flavour of soups and sauces, while raw garlic is often mixed into salads, dips, and dressings for a pungent kick.

Beyond culinary use, garlic has a long history in traditional medicine. It is used as a natural remedy for colds, coughs, and respiratory infections due to its antibacterial and antiviral properties. Garlic paste is also applied topically to treat skin infections and insect bites.

Many people consume raw garlic in the morning to boost immunity and improve digestion. In Ayurveda, garlic is considered beneficial for balancing vata and kapha doshas, making it a valuable addition to a holistic health routine.

How garlic helps in weight loss and metabolism

Boosts metabolism – Garlic contains compounds that stimulate metabolism, helping the body burn calories more efficiently.

Reduces fat accumulation – It aids in breaking down fat cells, preventing excessive weight gain.

Suppresses appetite – Eating garlic can reduce hunger pangs and cravings, promoting controlled calorie intake.

Enhances digestion – Garlic supports gut health, improving digestion and nutrient absorption.

Regulates blood sugar levels – It helps maintain stable blood sugar levels, preventing insulin spikes that lead to fat storage.

Increases thermogenesis – Garlic naturally raises body temperature, leading to increased calorie burn.

Adding garlic to a balanced diet can support weight management, especially when combined with regular exercise and a healthy lifestyle.

Possible side effects of eating too much garlic

Digestive issues – Excess garlic can cause bloating, gas, and acidity.

Bad breath and body odour – Strong sulphur compounds may lead to persistent odour.

Heartburn and acid reflux – Garlic may trigger acidity in individuals with acid reflux.

Blood thinning risk – It can interfere with blood-clotting medications, increasing bleeding risk.

Skin irritation – Applying raw garlic directly to the skin may cause burns or allergic reactions.

Low blood pressure – Overconsumption may lead to dangerously low blood pressure levels.

Moderation is key when consuming garlic. People with pre-existing health conditions should consult a doctor before making significant dietary changes.

Best ways to consume garlic for maximum benefits

Raw garlic – Eating one or two cloves daily on an empty stomach provides the highest benefits.

Cooked garlic – Lightly sautéing or roasting garlic retains most of its nutrients while enhancing flavour.

Garlic-infused oil – Used in cooking or as a dressing, it offers health benefits without an overpowering taste.

Garlic supplements – Ideal for those who cannot consume raw or cooked garlic regularly.

Garlic tea – Boiling garlic with water, honey, and lemon makes a soothing immune-boosting drink.

Garlic paste – Commonly used in Indian cooking, it blends well with curries and soups.

Choosing the right method of consumption can maximise garlic’s nutritional benefits while minimising potential side effects.

Who should avoid garlic and why

People with acid reflux – Garlic may trigger heartburn and discomfort.

Individuals on blood thinners – Garlic’s natural blood-thinning properties may interfere with medications.

Those with low blood pressure – Consuming too much garlic can cause excessive drops in blood pressure.

People prone to migraines – Garlic can sometimes act as a trigger for headaches.

Pregnant and breastfeeding women – While moderate amounts are safe, excessive garlic intake may lead to digestive discomfort.

Individuals with sensitive skin – Direct application of garlic can cause burns or irritation.

Anyone with underlying health concerns should consult a doctor before adding large amounts of garlic to their diet.

Conclusion

Garlic is a powerful natural ingredient with immense health benefits, especially for immunity and heart health. It is a key component of Indian cuisine and traditional medicine, offering protection against infections, aiding digestion, and supporting weight management.

While moderate consumption can be highly beneficial, excessive intake may lead to side effects like acidity or blood-thinning complications. Choosing the right method of consumption—whether raw, cooked, or in supplement form—ensures maximum benefits.

By understanding garlic’s advantages and risks, individuals can make informed dietary choices. When included in a balanced diet, garlic can be a simple yet effective way to enhance overall health and well-being.

For those seeking a convenient and reliable way to explore health insurance plans, consider Bajaj Finance Insurance Mall. We partner with numerous insurers, providing a diverse selection of health plans to cater to varying needs and budgets. Our online platform allows you to effortlessly compare policies, and select the ideal plan to safeguard your health and finances. With Bajaj Finserv, securing the right health insurance coverage is a hassle-free and informed decision.

Frequently asked questions

What are the major health benefits of garlic?
Garlic supports heart health, lowers cholesterol, regulates blood pressure, and boosts immunity. It has antibacterial, antiviral, and anti-inflammatory properties, helping fight infections. Garlic also aids digestion, improves metabolism, and may reduce the risk of chronic diseases like diabetes and certain cancers when consumed regularly.

How does garlic help boost immunity?
Garlic contains allicin, a powerful compound with antimicrobial properties that help the body fight infections. It enhances white blood cell function, strengthens the immune response, and reduces the severity of colds and flu. Regular consumption supports overall health by protecting against harmful bacteria and viruses.

Can eating too much garlic cause side effects?
Yes, excessive garlic intake can cause digestive discomfort, bloating, acidity, and bad breath. It may also lead to low blood pressure, increased bleeding risk, and skin irritation. People on blood-thinning medication or with acid reflux should consume garlic in moderation.

What is the best way to consume garlic for health benefits?
Eating raw garlic on an empty stomach provides the most benefits. Cooking garlic lightly retains nutrients while reducing its strong taste. Garlic infused oil, tea, or supplements are good alternatives. Including it in daily meals ensures long term health advantages.

Show More Show Less

Bajaj Finserv App for all your financial needs and goals

Trusted by 50 million+ customers in India, Bajaj Finserv App is a one-stop solution for all your financial needs and goals.

You can use the Bajaj Finserv App to:

Apply for loans online, such as Instant Personal Loan, Home Loan, Business Loan, Gold Loan, and more.

  • Explore and apply for co-branded credit cards online.
  • Invest in fixed deposits and mutual funds on the app.
  • Choose from multiple insurance for your health, motor and even pocket insurance, from various insurance providers.
  • Pay and manage your bills and recharges using the BBPS platform. Use Bajaj Pay and Bajaj Wallet for quick and simple money transfers and transactions.
  • Apply for Insta EMI Card and get a pre-approved limit on the app. Explore over 1 million products on the app that can be purchased from a partner store on Easy EMIs.
  • Shop from over 100+ brand partners that offer a diverse range of products and services.
  • Use specialised tools like EMI calculators, SIP Calculators
  • Check your credit score, download loan statements, and even get quick customer support—all on the app.
Download the Bajaj Finserv App today and experience the convenience of managing your finances on one app.

Do more with the Bajaj Finserv App!

UPI, Wallet, Loans, Investments, Cards, Shopping and more

Disclaimer

*T&C Apply - Bajaj Finance Limited (‘BFL’) is a registered corporate agent of third party insurance products of Bajaj Allianz Life Insurance Company Limited, HDFC Life Insurance Company Limited, Life Insurance Corporation of India (LIC), Bajaj Allianz General Insurance Company Limited, SBI General Insurance Company Limited, ACKO General Insurance Company Limited, HDFC ERGO General Insurance Company, TATA AIG General Insurance Company Limited, ICICI Lombard General Insurance Company Limited, New India Assurance Limited, Chola MS General Insurance Company Limited, Zurich Kotak General Insurance Co. Limited , Star Health & Allied Insurance Co. Limited, Care Health Insurance Company Limited, Niva Bupa Health Insurance Company Limited , Aditya Birla Health Insurance Company Limited and Manipal Cigna Health Insurance Company Limitedunder the IRDAI composite CA registration number CA0101. Please note that, BFL does not underwrite the risk or act as an insurer. Your purchase of an insurance product is purely on a voluntary basis after your exercise of an independent due diligence on the suitability, viability of any insurance product. Any decision to purchase insurance product is solely at your own risk and responsibility and BFL shall not be liable for any loss or damage that any person may suffer, whether directly or indirectly. Please refer insurer's website for Policy Wordings. For more details on risk factors, terms and conditions and exclusions please read the product sales brochure carefully before concluding a sale. Tax benefits applicable if any, will be as per the prevailing tax laws.. Tax laws are subject to change. BFL does NOT provide Tax/Investment advisory services. Please consult your advisors before proceeding to purchase an insurance product. Visitors are hereby informed that their information submitted on the website may also be shared with insurers. BFL is also a distributor of other third party products from Assistance Services providers such as CPP Assistance Services Pvt. Ltd., Bajaj Finserv Health Ltd. etc. All product information such as premium, benefits, exclusions, sum insured, value added services, etc. are authentic and solely based on the information received from the respective insurance company or the respective Assistance service provider company.



Note – While we have made all efforts and taken utmost care in gathering precise information about the products, features, benefits, etc. However, BFL cannot be held liable for any direct or indirect damage/loss. We request our customers to conduct their research about these products and refer to the respective product’s sales brochures before concluding their sale.

Disclaimer: *T&C Apply. #Insurance premium indicated is for healthy male aged 18 years and is exclusive of tax.
Show All Text