Raw garlic is often overshadowed by its pungent smell, and it should take pride of place in a small but powerful list of health benefits, including apple cider vinegar, onions, and tuna. Although the bad breath and body odor may turn some off, the incredible health benefits make it a valuable addition to your diet. Eating garlic in its raw form is the most effective way to utilize its nutritional value.

Ariana Luzzi, a naturopathic and nutritional consultant at Bubs Naturals, extols the benefits of garlic as an easily accessible health food. “Garlic is packed with nutrients and adds a refreshing flavor to any dish. It’s most effective when eaten raw,” she says.

Is it safe to eat raw garlic? According to Lutzi, eating garlic raw has many benefits, from good nutrition to fighting various infections. “Garlic fights all kinds of infections, including fungi, bacteria, parasites, and viruses. It also regulates blood sugar, lowers blood pressure, and lowers cholesterol,” he points out. Studies have shown that the optimal daily intake is one or two cloves of garlic.

Here are some of the health benefits of consuming raw garlic.

1. Improve cognitive ability: Raw garlic is rich in vitamins and minerals that the human body needs, including vitamin B6, manganese, selenium, vitamin C, iron, potassium, and copper. This nutrient-dense blend supports cognitive function, and vitamin B6 and magnesium help improve mood and brain health.
2. Immune System Support: Raw garlic contains vitamin C and boosts the immune system rivaling the classic orange. It is an equally delicious and effective way to strengthen the body’s defenses.
3. Anti-inflammatory: Garlic contains allyl sulfide, an anti-inflammatory compound that has anti-cancer properties. This component slows down the growth of cancer cells and helps protect the body from free radicals.
4. Liver Health: Studies have shown that garlic protects the liver, protects it from certain toxins, and helps lower blood sugar levels. This detoxification property improves the overall health of the body.
5. Cardiovascular Benefits: According to Vicki Petersen, a clinical physician and nutritionist, regular consumption of garlic is directly related to cardiovascular health. “Garlic lowers cholesterol levels and normalizes blood pressure,” says Petersen. “In addition, its anti-inflammatory properties significantly reduce the risk of heart disease, a leading cause of death.”

Including raw garlic in your diet is a simple and effective way to reap many health benefits. While the smell may be off-putting to some, its health-enhancing abilities make it a small but powerful addition to your daily life.