Needs more garlic: Why adding a clove is good for your health (and how to do it right)

Garlic is one of those ingredients that I can’t imagine my kitchen or my meals without. That little bulb holds a world of flavor, which has made it a staple in cuisines across the globe for centuries. Beyond its ability to transform simple dishes into something spectacular, garlic also boasts a host of health benefits that can make you feel a bit better about reeking of it after a good meal. And as a registered dietitian, I am here for it.

What are the health benefits of garlic?

Garlic isn’t just about taste; it has a solid reputation for supporting health. That’s thanks to the sulfur compounds in garlic, particularly allicin, which gives garlic that pungent smell. When you chop or crush fresh garlic, allicin is formed, and it’s believed to be responsible for many of the benefits associated with garlic. For starters, allicin supports heart health by helping to lower blood pressure and cholesterol levels. On top of that, some studies suggest it may have antioxidant effects, meaning it helps protect your cells from damage caused by harmful molecules called free radicals. The best part? You don’t have to eat a ton of garlic to gain these benefits; adding just a clove or two to your meals regularly can already make a positive impact!

Plus, garlic has natural antibacterial and antiviral qualities. Because of this, some people swear by garlic when they feel a cold coming on, and while the science is still catching up on this front, it’s hard to argue with an extra boost of immune support. Garlic is also a natural source of nutrients like vitamin C, manganese and selenium to help your body function at its best.

Fresh garlic vs. powdered garlic — is one better than the other?

This is a question I get all the time. Is fresh garlic really better, or can powdered garlic get the job done? The answer is both, depending on what you’re looking for.

Fresh garlic has a bold, vibrant flavor that punches up any dish. It’s also the best option when you’re chasing the health benefits, as allicin — that powerhouse sulfur compound — is at its peak right after you chop or crush a fresh clove. If I'm making something where garlic is the star, like a garlicky pasta or roasted garlic spread, fresh is my go-to choice.

Powdered garlic, on the other hand, definitely earns a spot in the pantry for its convenience. It’s less pungent but still adds great depth to dishes. Plus, you can sprinkle it into soups, stews and marinades without the hassle of peeling and chopping. While powdered garlic isn’t quite as potent as fresh from a health perspective (the drying process diminishes some of the active compounds), it’s still a good option for busy days. And hey, sometimes we just don’t have the time to wrestle with those stubborn papery skins!

The takeaway here? Use fresh garlic for a big flavor impact and maximum health benefits, but don’t feel guilty about relying on garlic powder when you need to save time. It’s all about what works best for you.

5 delicious ways to include more garlic in your diet

If you’re not already cooking with garlic regularly, trust me, it’s time to start. Its versatility is unmatched, and with a little creativity, you’ll find that garlic can sneak its way into virtually any meal. Here are a few of my favorite ways to use garlic in the kitchen:

• Roasted garlic spread: Roasting garlic mellows its bite and transforms it into a soft, caramelized paste that you can smear onto bread, mix into mashed potatoes or swirl into soups. All you need is a whole bulb of garlic, a drizzle of olive oil and a little patience as it roasts to golden perfection in the oven. (Here’s how to roast it properly.)

• Garlic butter pasta: This is comfort food at its finest. Melt some butter, toss in a couple of finely chopped cloves, and sauté until fragrant. Toss with cooked pasta, a sprinkle of Parmesan and a little parsley for a simple, delicious dish that tastes way fancier than it is. (Try this 20-minute recipe.)

• Garlic stir-fry: Add minced garlic to a hot wok or skillet before throwing in your favorite veggies, tofu or chicken. It provides that delicious, savory base flavor that brings everything together. (Check out this chili garlic crispy tofu recipe.)

• Raw garlic in salad dressings: If you love a little zing, raw garlic in salad dressings can be a game changer. Grate a small clove (raw garlic is potent!), and whisk it into a vinaigrette with olive oil, lemon juice and a touch of honey. (Try this lemon garlic vinaigrette dressing.)

• Garlic for breakfast? Yes!: Garlic isn’t just for lunch and dinner. I love tossing roasted garlic cloves into an omelet or sprinkling garlic powder into my breakfast potatoes (here’s a good recipe to try). It’s an unexpected twist that wakes up your taste buds first thing in the morning. Just be sure to brush your teeth or chew some gum after your garlic-forward meal!

Just remember that when using fresh garlic, be sure to chop, crush or mince it to activate the allicin and unlock its full potential. But don’t overdo it with high heat. Burnt garlic is bitter and not what you want.

From boosting the flavor of your meals to giving your health a little nudge in the right direction, this humble bulb earns its spot as a kitchen MVP. Sure, you’ll be left with some garlic breath, but it’s a small price to pay for something so delicious and versatile.

Lauren Manaker is a dietitian and author.