People have been eating garlic for at least 5,000 years. The vegetable has many medicinal values that we may have unconsciously linked to eating it that may have prompted it to become a flavor staple across many cultures. It’s a big player in the Mediterranean diet, features prominently in many Asian dishes and is seen throughout Europe, Africa and many other places. Perhaps, part of what makes the Mediterranean diet so helpful for so many people is the inclusion of garlic — or at least it might help. It is praised most widely for its antimicrobial properties, but it can do so much more!

Garlic is high in antioxidants, antibacterial and antifungal properties. This can protect you from a large number of infections and aid your immune system. Antioxidants fight free radicals and can lower your risk for chronic disease and conditions, including heart disease, dementia and cancer. But, they also help on a much smaller scale and can aid teeth, skin and hair health.

“Most of the health benefits of garlic are attributed to its organo-sulfur compounds,” says Stephanie McKercher, a registered dietitian. “Garlic has anti-inflammatory properties that could help improve stiffness and pain for people with arthritis. There are also many cardiovascular benefits associated with garlic. Consuming garlic can help slow the hardening of the arteries, which reduces your risk for heart attacks and stroke. Garlic can also help control blood sugar levels.”

It’s true: raw garlic has, in tests, made a significant impact on blood sugar, significantly lowering high amounts of glucose in the blood. Cooked garlic didn’t have the same profound impact. In studies, it has reduced fasting glucose, meaning when someone wasn’t eating and appeared to prevent spikes. Garlic is carb-free; you can add it to any savory dish you like without worrying about adding any carbohydrates to your diet. It also lowers blood pressure for people with hypertension.

The heart benefits of garlic cannot be oversold. Regularly eating garlic has been linked to lower triglyceride and cholesterol levels. After giving participants in a study, garlic supplements for four months, researchers said, “[Garlic] improves blood lipid profile, strengthens blood antioxidant potential and causes significant reductions in systolic and diastolic blood pressures. It also leads to a decrease in the level of oxidation product (MDA) in the blood samples, which demonstrates reduced oxidation reactions in the body.”

Garlic has also been shown to aid a host of other problems. In studies, it has appeared to decrease the risk of preterm delivery, help heal alcohol-induced liver damage, lower the risk of osteoporosis in women and more!

It is significantly better if consumed raw. While some people think the flavor is too strong before garlic is cooked, we believe the best way to use it is in a salad dressing. Homemade salad dressing is great because you know how much fat and carbs you are adding to your salad. The flavor of raw garlic goes well in a vinaigrette.

With all this information, we hope you start consuming more garlic, or start feeling good about the garlic you already consume in your day to day life!