Garlic is in so many of our favorite foods, but is it good for you?

Few things are better than walking into a kitchen and smelling the uniquely pungent aroma of garlic being sautéed, perhaps with wine and butter. The flavor always adds a layer of ambiance to the meal –  but doesn’t break the bank. 

It’s one of our favorite spices – in 2020, the US produced over 346 million pounds of garlic, and it is estimated that the average person consumes two pounds of garlic per year. For some, this statistic may be shocking – but garlic is such a versatile spice that is used in nearly every type of cuisine. So what does that mean for our health? 

Is garlic good for you?

To find out more about what garlic does for our bodies, we spoke with Ilisa Nussbaum, a Registered Dietitian Nutritionist at Yale Children's Hospital in New Haven, Connecticut. Nussbaum says that garlic’s superpower lies in what gives it its characteristic fragrance. “(Garlic) has these compounds that are called organic sulfur compounds. That's what gives it that smell. Onions have that too. It gives it that strong odor, and it has a ton of antioxidants that really protect your cells from damage,” she explains. 

Nussbaum says there is also evidence that suggests garlic may be beneficial for your metabolism, as well as your skin, tendons and ligaments. 

Is garlic a “Superfood”? 

“Superfood” is a term that isn’t well defined. Merriam-Webster Dictionary says a “superfood” is, “a food (such as salmon, broccoli or blueberries) that is rich in compounds (such as antioxidants, fiber or fatty acids) considered beneficial to a person's health.” 

By this definition alone, garlic could be considered a “superfood,” – but the term isn’t one used by nutritionists or dietitians. The Harvard T.H. Chan School of Public Health writes that this word is generally used as a marketing tactic. 

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What is the healthiest way to eat garlic? 

On its own, garlic is safe to eat with every meal, if you so please.

But you may run into trouble if you are consuming a garlic supplement. Nussbaum says, “The thing that I do see with garlic though, is that's one of the spices where there are a lot of supplements available. The supplement industry in general is not particularly well regulated, so I am very concerned about those supplements.” 

She further explains, “Garlic in excess can cause GI tract injury. And not necessarily in food form but in supplement form can cause liver toxicity, heart and kidney toxicity.” 

Additionally, some people may have an allergy or sensitivity to garlic, so they would need to be careful. If you have any questions or concerns, you should reach out to your doctor or dietitian. 

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