Eating two cloves of raw garlic daily is a practice that has been linked to numerous health benefits, thanks to garlic’s rich nutrient profile and bioactive compounds like allicin. However, consuming garlic in this way may also have some side effects or considerations depending on your individual health. Here’s what happens to your body if you start eating two cloves of garlic daily:
1. Boosted Immune System
Garlic is well-known for its immune-boosting properties. Allicin, a sulfur compound released when garlic is crushed or chopped, has antimicrobial, antiviral, and antifungal effects. Eating two cloves daily may:
- Reduce the frequency and severity of colds and flu.
- Help fight off infections by enhancing white blood cell activity.
- Lower the duration of illness due to its anti-inflammatory properties.
Studies suggest that regular garlic consumption can reduce the risk of catching common colds by up to 63%.
2. Improved Heart Health
Garlic has been shown to positively impact cardiovascular health. Consuming two cloves daily may:
- Lower blood pressure : Garlic helps relax blood vessels and improve circulation, which can reduce hypertension.
- Reduce cholesterol levels : It may lower LDL (“bad”) cholesterol while maintaining or slightly increasing HDL (“good”) cholesterol.
- Prevent plaque buildup : Garlic’s antioxidants help reduce oxidative damage and inflammation in blood vessels, lowering the risk of atherosclerosis.
These effects make garlic a natural ally for heart health, especially for those at risk of cardiovascular disease.
3. Enhanced Detoxification
Garlic contains sulfur compounds that support liver function and aid in detoxification. Eating garlic daily may:
- Stimulate the production of glutathione, a powerful antioxidant that helps eliminate toxins from the body.
- Protect the liver from damage caused by free radicals and environmental pollutants.
- Support overall metabolic health by improving the body’s ability to process and excrete waste.
This makes garlic particularly beneficial for individuals exposed to high levels of toxins or those with sluggish digestion.
4. Better Blood Sugar Regulation
Garlic has been studied for its potential to regulate blood sugar levels. Consuming two cloves daily may:
- Improve insulin sensitivity, helping your body use glucose more effectively.
- Reduce fasting blood sugar levels in people with type 2 diabetes or prediabetes.
- Support weight management by stabilizing energy levels and reducing cravings.
While garlic alone isn’t a cure for diabetes, it can complement a healthy diet and lifestyle.
5. Stronger Antioxidant Defense
Garlic is packed with antioxidants like selenium, vitamin C, and quercetin, which combat oxidative stress and inflammation. Eating garlic daily may:
- Slow down cellular aging and reduce the risk of chronic diseases.
- Protect brain health by reducing neuroinflammation and oxidative damage.
- Lower the risk of certain cancers (e.g., stomach and colorectal cancer) due to its ability to neutralize carcinogens.
These effects are particularly valuable for long-term health and longevity.
Tips for Eating Garlic
To maximize the benefits and minimize side effects:
- Crush or chop garlic before eating : This activates allicin, the key compound responsible for most of garlic’s health benefits.
- Let it sit for 10 minutes : After crushing, allow the garlic to rest before consuming to enhance allicin production.
- Pair with food : Eating garlic with healthy fats (like olive oil) or fiber-rich foods can improve absorption and reduce stomach irritation.
- Cook it lightly : If raw garlic is too harsh, lightly sauté or roast it to mellow the flavor while retaining some health benefits.
Conclusion
Eating two cloves of garlic daily can provide significant health benefits, including a stronger immune system, better heart health, improved detoxification, stabilized blood sugar, and enhanced antioxidant protection. However, it’s important to be mindful of potential side effects and adjust your intake based on your body’s response.
If you’re considering making garlic a regular part of your diet, consult your healthcare provider, especially if you have underlying health conditions or are taking medications.