August 9, 2022

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Can You Take in Uncooked Garlic? Rewards and Downsides

Garlic is a well known component relished for equally its exceptional flavor and powerful health benefits.

Having said that, garlic is typically sautéed, roasted, or baked just before remaining added to recipes.

For this purpose, a lot of folks are unsure no matter if uncooked garlic is risk-free to eat.

This short article normally takes a nearer appear at no matter if you can take in raw garlic, alongside with the possible positive aspects and downsides of accomplishing so.

In most recipes, garlic is generally cooked or used in powdered form.

Cooking garlic alters its style and texture, creating it softer, milder, and creamier and giving it a much more delicate taste and aroma.

On the other hand, it can also be savored raw rather than cooked.

Though raw garlic tends to have a much better, far more pungent taste, it can be consumed safely and will make a wonderful addition to a lot of dishes.

In truth, uncooked garlic is frequently extra to dips, dressings, and sauces like aioli or pesto.

What is a lot more, uncooked garlic could even keep far more valuable compounds than cooked garlic and strengthen many factors of your wellbeing.


Despite the fact that uncooked garlic has a more robust, much more pungent taste than cooked garlic, it’s harmless to consume and can be added to different recipes.

Garlic is a good supply of allicin, a sulfur-that contains compound connected with numerous health and fitness rewards (1).

Allicin, which is dependable for the unique style and scent of garlic, is generated when refreshing garlic is crushed or chopped (1).

Curiously, some analysis indicates that allicin could support improve the functionality of your immune procedure and may possibly supply some protection from conditions like heart condition and most cancers (1).

However, research exhibit that roasting, boiling, heating, or pickling garlic can substantially decrease its allicin written content (2, 3).

For that reason, when consuming cooked garlic can be useful, opting for uncooked garlic rather might assist maximize its nutritional worth.

Here are a couple of the opportunity health benefits of raw garlic:

  • Improves immunity. Various scientific tests demonstrate that garlic might aid minimize inflammation and improve immune operate, which may well be because of to its articles of antioxidants and sulfur-made up of compounds like allicin (4, 5).
  • Supports heart health and fitness. Some exploration implies that garlic may perhaps enable lower blood stress and reduce cholesterol concentrations to guidance coronary heart health (6).
  • Stabilizes blood sugar concentrations. Garlic may possibly support cut down fasting blood sugar levels and boost blood sugar administration, which may well be effective for managing type 2 diabetic issues (7, 8).
  • Shields mind health and fitness. Whilst analysis in people is minimal, animal reports display that consuming higher amounts of fresh new garlic or aged garlic extract could strengthen memory and assist brain overall health (9, 10, 11).


Raw garlic retains increased quantities of allicin, a beneficial sulfur-containing compound. Garlic has been revealed to boost immunity, stabilize blood sugar degrees, and assistance coronary heart and mind health.

While uncooked garlic may perhaps be related with several health added benefits, there are a several opportunity negatives to think about.

1st, raw garlic has a a great deal much better taste and odor than cooked garlic, which some people could find unappetizing.

Moreover, people with gastroesophageal reflux illness (GERD) are normally suggested to limit their consumption of garlic to protect against heartburn.

In actuality, particular compounds discovered in uncooked garlic may irritate the digestive tract, which could trigger a burning feeling in the chest or tummy (12).

Garlic may possibly also enhance the threat of bleeding by avoiding the formation of blood clots.

Whilst experiencing raw garlic in moderation is not likely to trigger any problems for most healthy older people, people today having blood thinners must examine with their physician in advance of consuming huge quantities of garlic or using garlic nutritional supplements (13).


Garlic could set off heartburn and irritate the digestive tract. It might also enhance the hazard of bleeding, specifically if consumed in huge amounts or utilised in dietary supplement sort.

There is no official proposed dosage for garlic. Nonetheless, most scientific tests have found that all-around 1–2 cloves per working day could be effective (13).

In dietary supplement variety, doses of up to 3,600 mg of aged garlic extract have also been revealed to be powerful (13).

Be positive to speak to your doctor before applying garlic nutritional supplements, specially if you have any fundamental health problems or are having medicines.

Look at reducing your consumption or discontinuing use if you detect any negative facet consequences just after feeding on uncooked garlic.

Switching to cooked garlic instead of eating it uncooked could also help ease digestive aspect effects like heartburn or acid reflux (12).


Eating 1–2 cloves of raw garlic for each working day may be helpful. In supplement form, doses of up to 3,600 mg of aged garlic extract for each day have been proven to be productive.

Though uncooked garlic has a more robust taste and more pungent odor than cooked garlic, it’s risk-free to take in.

Raw garlic also retains extra allicin, which is the sulfur-made up of compound accountable for quite a few of garlic’s valuable health results.

For finest effects, purpose for close to 1–2 cloves per day and lower your consumption if you knowledge any facet consequences, this kind of as heartburn, acid reflux, or amplified bleeding.