Scientists’ Conclusion: Why You Should Eat Garlic Raw
Garlic is one of the most commonly used ingredients in cuisines around the world. Known for its strong aroma and rich flavor, it’s also considered one of the healthiest foods on the planet. However, many people unknowingly use garlic in ways that strip it of its healing properties, or worse, make it potentially harmful.
Let’s explore why raw garlic is so beneficial—according to science—and how cooking it improperly may actually reduce its powerful effects.
Garlic in Cooking: A Misused Superfood
Garlic often ends up in spicy dishes alongside other pungent ingredients like cayenne pepper, black pepper, and chili. Many culinary guides suggest sautéing all these ingredients together to create a flavor base, but this combination can be problematic—not just for flavor, but for health.
According to gastroenterologists, this method of combining strong spices and heating them at high temperatures may lead to a condition they refer to as “acute chemical burns of the stomach lining.” In practical terms, this means that the combination of garlic and hot spices, especially when cooked together, can irritate the gastrointestinal tract and cause long-term issues such as acid reflux, ulcers, or gastritis.
Beyond the health concerns, there’s also a flavor conflict. Garlic has a distinct aroma and antibacterial properties, and its essence doesn’t harmonize well with equally dominant spices like cayenne or ginger. Seasoned chefs often avoid pairing raw garlic with such spices, understanding that each has a unique character that’s best appreciated individually.
The Problem with Cooked Garlic
Garlic’s reputation as a healing agent is well-earned. It’s known for its antimicrobial, antiviral, and antifungal properties and has been used for centuries as a natural remedy for colds and flu. It also contains essential nutrients including:
Vitamins B1, B3, C, and D
Magnesium
Calcium
Sodium
Iodine
Sulfur
Phosphoric and silicic acids
A variety of mineral salts
These nutrients make garlic an ideal support for the immune system, particularly during the autumn and winter months, when colds and flu are more common.
However, there’s a catch—heating garlic destroys many of these valuable nutrients.
When garlic is boiled, fried, or baked for longer than a few minutes, the compound allicin—which is responsible for most of garlic’s therapeutic effects—breaks down rapidly. For instance:
At just 8 minutes of boiling, allicin begins to lose its healing capabilities.
After 45 minutes (such as during long soup or stew cooking), most of garlic’s medicinal value is completely gone. At that point, all that remains is its flavor—not its health benefits.
Scientific Findings: Garlic and Heart Health
A groundbreaking study conducted by researchers at Thomas Jefferson University in the United States explored garlic’s effects on cardiovascular health. The team found that raw garlic juice significantly reduced vascular stress in lab rats.
When raw garlic interacts with red blood cells, it triggers the release of a compound called hydrogen sulfide (H₂S). This compound helps relax the walls of blood vessels, improving circulation and lowering blood pressure. The key compound responsible for this effect is allicin, which is only present in freshly crushed or chopped garlic.
This has significant implications for people suffering from hypertension or cardiovascular diseases. Raw garlic, when consumed properly, can act as a natural vasodilator, enhancing oxygen delivery to tissues and reducing stress on the heart.
How to Preserve Garlic’s Medicinal Power
To maximize garlic’s health benefits, follow these simple but scientifically supported steps:
Chop or crush garlic cloves and let them sit for 5 to 10 minutes at room temperature before consumption. This waiting period allows the alliin and alliinase compounds to react and form allicin.
Avoid cooking garlic immediately after chopping. Heat will destroy the allicin almost instantly.
Consume garlic raw, preferably in a salad or mixed into dishes after cooking is complete.
Pair garlic with healthy oils like extra virgin olive oil or sunflower oil. These oils not only help soften garlic’s strong impact on the stomach but also enhance absorption of fat-soluble vitamins.
A Simple and Powerful Recipe: Garlic Salad Dressing
To incorporate raw garlic into your diet in a gentle, tasty way, try this:
1–2 raw garlic cloves, finely minced
2 tbsp extra virgin olive oil
1 tbsp lemon juice or apple cider vinegar
Salt and pepper to taste
Optional: A pinch of dried oregano or parsley
Mix the ingredients and drizzle over a salad of leafy greens, cucumbers, and tomatoes. This simple preparation not only supports your immune system but also helps regulate blood pressure, aids digestion, and even boosts metabolism.
Raw Garlic: A Natural Immune Booster
Eating raw garlic regularly can help:
Strengthen the immune system
Prevent seasonal colds and flu
Improve heart and blood vessel function
Detoxify the body
Restore balance to various physiological systems
Of course, moderation is key. While garlic is incredibly powerful, overconsumption can cause gastrointestinal discomfort in sensitive individuals.
Conclusion
Garlic has long been celebrated for its medicinal qualities, but its method of preparation is crucial. Science has now confirmed what traditional medicine has claimed for centuries: raw garlic is far more potent than its cooked counterpart.
So next time you reach for garlic in the kitchen, remember—if you’re aiming for health benefits rather than just flavor, keep it raw.
