Garlic
A pungent allium whose sulfur compounds form when crushed, driving most of its researched cardiovascular and immune benefits.
Immunity
Heart Health
Detox
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.
Garlic
Per
1 clove (3g)
Calories
4
Vitamin K
0%
Vitamin A
0%
Vitamin C
1%
Vitamin B12
0%
Vitamin D
0%
Iron
0%
Magnesium
0%
Potassium
0%
Calcium
0%
Fiber
0.1g
Nutrition Highlights
Allicin (sulfur compounds), manganese, vitamin B6
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
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.
Absorption Boost
Healthy fats — helps carry garlic's fat-soluble sulfur compounds
Onions or leeks — same allium family, complementary sulfur compound profile
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
Storage
Store whole, unpeeled bulbs in a cool, dry, dark, well-ventilated spot; avoid the fridge, which can cause sprouting.
Biomarkers to Track
Subjective
(Daily)
Cold/flu frequency and recovery time
Digestive comfort
Objective
(Quarterly)
Blood pressure
LDL cholesterol