Garlic. There’s no better way to add extra flavour to your favorite dishes. With Halloween on the way, repelling evil spirits and vampires might be top of mind. But garlic can protect against more than just scary creatures. Eating garlic is good for your health.

As I continue my Breast Cancer Awareness Month series, today’s post will look at the potential cancer-fighting and other health benefits of garlic. I’ve also got a couple of quick and easy recipes you can use to sneak a little more garlic into your diet.

This post was originally published in October 2020 and updated in August 2023.

Health benefits of garlic

Potential cancer-fighting properties

Garlic—along with its cousins onions, leeks, shallots, and chives—is a member of the Allium family of herbs. These flavourful ingredients are on the list of Foods That Fight Cancer in the book by Montreal-based researchers Richard Béliveau and Denis Gingras.

Garlic is rich in phytochemicals. These chemical compounds protect cells from damage that lead to cancer. They can also slow the progression of cancer.

In particular, garlic can play an important role in reducing the risk of cancers of the digestive system— specifically esophageal, stomach and colon cancer. In a couple of different studies in China and Italy, individuals who consumed small amounts of garlic had triple the cancer risk of those with higher consumption. And, although more study is needed, there’s evidence that garlic and onions could also play a role in the prevention of breast and prostate cancer.

Protection against evil spirits and cancer? Yes! And there’s more!

Other health benefits

Medicinal use of garlic dates back thousands of years to ancient civilizations. Roman philosopher Pliny the Elder’s Natural History contained over sixty garlic-based cures. Among other things, Pliny recommended garlic to treat infections, respiratory problems, digestive complaints, and lack of energy.

Even today, there is wide recognition of the health benefits of eating garlic. In addition to reducing the risk of cancer, here are some important health benefits of garlic.

• It’s good for your heart. Garlic lowers cholesterol and triglycerides, which can in turn lower blood pressure and reduce the risk of other forms of heart disease. Research shows that people with lower blood pressure typically consume garlic in larger quantities.  
• It combats the common cold. Boosting the immune system and fighting germs, stops the growth of unwanted organisms. There’s also evidence that garlic can shorten the length of time cold symptoms persist.
• It acts as a natural antibiotic. This ability to protect against certain infections could be especially helpful in combatting antibiotic-resistant bugs.
• It clears your skin. The antibacterial properties in garlic can reduce swelling and inflammation from acne.

And other studies link garlic to improved bone health, and reduced risk of Alzheimer’s and dementia.

Now that you’re sold on the health benefits of garlic, let’s look at some ways to add garlic to your diet.

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My favourite easy recipes using garlic

If you don’t own a garlic press, maybe it’s time to get one. Although you can buy garlic dried and in supplement form, experts say consuming it freshly-pressed is the best way to get the maximum health benefits.

I like to add minced garlic to soups, stews, roasted vegetables and pasta dishes. If you’re looking to add a little garlic to your diet, here are a couple of easy garlicky recipes to try.

Hummus with crushed garlic

This simple recipe takes just 15 minutes. You can make it in any personal or full-sized blender.

Ingredients:

• One can of chickpeas – drained and rinsed
• ¼ cup (60 ml) lemon juice
• ¼ cup (60 ml) tahini – well stirred
• 4 cloves minced garlic
• 2 tablespoons (30 ml) extra virgin olive oil
• ½ teaspoon cumin
• ¼ teaspoon salt
• ¼ cup (60 ml) water

• Add all ingredients to the blender cup. Blend for a few seconds. I usually blend for 15-20 seconds but it depends on your blender.
• Open blender and scrape sides.
• Blend again for a few seconds.
• You may need to add a little more water until you reach the desired consistency.

This is preservative-free, so it doesn’t keep as long as store-bought hummus. Freeze it in small snack-sized containers.

Garlicky avocado toast

My daughter introduced me to avocado toast when she came home from college one summer. I love to make it with fresh-baked bread from my bread maker.

As an added bonus, avocados also contain phytochemical compounds. So, this recipe gives you a double dose of cancer-fighting potential.

Ingredients:

• 1 small avocado or 1 cup frozen avocado chunks
• 1 clove minced garlic
• ½ teaspoon fresh lemon juice
• A pinch of rock salt. I prefer Himalayan pink salt, but Kosher salt works too.
• Ground pepper.
• ½ teaspoon extra virgin olive oil

Mash all ingredients together. Spread on your favourite multi-grain toast.

Growing your own garlic

If you want to grow garlic in your garden, plant it in the fall before the snow flies.

The garlic I grew in my garden was very small. I think it needs a little more sun than my north-facing garden provides.

Are you a garlic lover? What’s your favourite way to eat it? Tell us your ideas below.