Vegetable
Garlic
8/10 Strong evidence
Pungent allium with organosulfur compounds that lower blood pressure, modulate immunity, and support gut microbial balance.
Active compounds
-
Allicin
Released when garlic is crushed; antimicrobial and inhibits NF-κB
-
Diallyl sulfides
Lipid-soluble organosulfur compounds with cardiovascular and immunomodulatory effects
Helps with
Practical tips
- Preparation
- Crush or chop and let rest 10 minutes before cooking to maximize allicin formation
- Recommended amount
- 1-2 cloves daily
- Absorption
- Raw or briefly cooked is most potent; aged garlic extract has different but complementary actions
- Cautions
- Increases bleeding risk with anticoagulants; can cause heartburn and odor