health benefits of garlic and how much to add to your diet

Garlic may help boost your immune system

The flavorful bulbs at the end of the garlic plant are also rich with nutritious compounds called allicin and alliinase. In fact, the presence of allicin helps garlic boost the immune system. 

A 2015 review from the Journal of Immunology found that garlic fortifies the immune system by stimulating immune cells like macrophages, lymphocytes, and natural killer cells. Garlic may also help stave off colds and flu because of the plant's antimicrobial and antibiotic properties, Brigman says, which would stop the growth of viruses, bacteria, and other unwanted organisms. 

However, Brigman notes that although some studies show a benefit, there is a lack of strong evidence that garlic supplements help prevent or reduce severity of the common cold and flu.

You should still wash your hands, avoid touching your face, stay hydrated, and practice other methods to prevent getting sick. Garlic probably won't prevent sickness, but it may provide a little extra boost if you want to strengthen your immune system. 

You should still wash your hands, avoid touching your face, stay hydrated, and practice other methods to prevent getting sick. Garlic probably won't prevent sickness, but it may provide a little extra boost if you want to strengthen your immune system. 

Garlic may reduce the risk of certain cancers 

"[Garlic is] also a good source of phytochemicals, which help to provide protection from cell damage, lowering your risk for certain cancers," says Brigman. 

Phytochemicals are compounds in vegetables and fruits associated with a reduced risk of chronic illness. There is some evidence that consuming phytochemicals through garlic can have anticarcinogenic effects and potentially lower risk for stomach and colorectal cancers. 

However, research in human subjects is lacking, and it's not proven that garlic consumption can actually prevent or treat cancer.