Immune & Recovery
Garlic
A pungent allium whose sulfur compounds form when crushed, driving most of its researched cardiovascular and immune benefits.
Heart Health
Immunity
Anti-Inflammatory
Serving
1 clove (3g)
Calories Per Serving
4
Key nutrients
Allicin (sulfur compounds), manganese, vitamin B6
Nutrient density
Not officially rated
Why it’s worth eating
Garlic contains allicin, known for its immune-boosting and anti-inflammatory effects. It may lower blood pressure and improve cholesterol levels. Add raw or cooked garlic to savory dishes for both flavor and health benefits.
What you may notice
Cold/flu frequency and recovery time
Digestive comfort
Markers worth tracking
Blood pressure
LDL cholesterol
How to eat it
Crush or chop and let sit for 10 minutes before cooking, this gives the allicin-forming reaction time to occur before heat denatures the enzyme involved.
Pairs well with
Healthy fats, helps carry garlic's fat-soluble sulfur compounds
Onions or leeks, same allium family, complementary sulfur compound profile
Storage
Store whole, unpeeled bulbs in a cool, dry, dark, well-ventilated spot; avoid the fridge, which can cause sprouting.
The numbers, per 1 clove (3g)
0%
Vitamin K
0%
Vitamin A
1%
Vitamin C
0%
Calcium
0%
Iron
0%
Magnesium
0%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.1g
Garlic, raw (FDC 169230)
Evidence
A
Reliable blood-pressure effect in hypertensives, but most positive trials used standardised supplements rather than culinary garlic.
Study dose vs. serving
Trials used 300-900 mg/day garlic powder (1.8-5.4 mg allicin) or aged extract. Culinary garlic delivers less and inconsistently.
Ried K. J Clin Hypertens. 2015. DOI 10.1111/jch.12473. Meta-analyses; SBP -4.6 mmHg overall, -8.4 mmHg in hypertensive subgroups.
Use caution if
You take blood thinners, garlic has mild anti-platelet effects, especially in concentrated/supplement form
You have a sensitive stomach, raw garlic can cause reflux or GI irritation in larger amounts
Details
Type
Season
Summer harvest, stores year-round
Forms
Fresh bulb, powder, aged extract, oil
Price
Budget
Bioactive
Allicin (and S-allyl-cysteine in aged extract)
Heat stable
No - crush or chop and rest about 10 minutes before heating; cooking intact garlic inactivates alliinase
Reliability
4 / 5
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