Garlic: Ayurvedic tradition, diet and health

Garlic is a food and does not replace medication, prescribed treatments or care from healthcare professionals.

Used for thousands of years in food and in different traditional health systems, garlic (Allium sativum) also holds a particular place in Ayurveda.

Interest in garlic is not limited to tradition. Modern research has studied several of its bioactive compounds, seeking to understand how they may contribute to a healthy diet and influence certain health-related parameters.

In this article, we will look at garlic from two different but complementary perspectives: the traditional knowledge of Ayurveda and what scientific research currently allows us to say.

Why is garlic such a widely studied food?

Garlic contains several sulphur compounds.

When a garlic clove is cut or crushed, chemical reactions occur that give rise to different bioactive substances, including allicin.

These compounds have been studied because of their antioxidant properties and their possible influence on different processes in the body.

Some studies in humans suggest that certain garlic preparations may produce modest effects on some parameters, such as:

• blood pressure;
• cholesterol;
• blood glucose;
• some markers related to oxidative stress.

This does not mean that garlic, by itself, prevents or treats disease.

Its main interest lies in its ability to form part of a varied and balanced diet, within a healthy lifestyle.

Garlic in Ayurveda

In Ayurveda, foods are not analysed solely according to their nutritional content.

They are also considered through characteristics such as taste, thermal quality, digestibility and the way they may influence different individual constitutions.

Garlic is traditionally considered to be a food of a hot, penetrating and predominantly pungent nature.

For this reason, Ayurveda considers it potentially more suitable in certain situations associated with Vata and Kapha, while it should be used with greater caution when there is an excess of Pitta.

These classifications belong to the traditional system of Ayurveda and do not directly correspond to the categories used in modern medicine.

The tastes of garlic according to Ayurvedic tradition

Ayurvedic tradition attributes five of the six recognised tastes in this system to garlic, with sour being the only taste absent.

The pungent taste is considered predominant, particularly in the part of the garlic that we usually use in cooking.

It is precisely this combination of tastes and qualities that explains the importance attributed to garlic by Ayurvedic tradition.

More importantly, Ayurveda does not look at food in isolation.

It also takes into consideration:

• the person;
• digestive capacity;
• quantity;
• method of preparation;
• the season of the year;
• the state of balance or imbalance of the doshas.

Therefore, what may be appropriate for one person may not be equally appropriate for another.

Garlic and the three doshas

Vata

Because of its hot nature, Ayurveda considers that garlic may help counteract some qualities traditionally associated with Vata, such as cold and dryness.

In some traditional preparations it may be combined with ghee.

Kapha

The hot and pungent character of garlic is also traditionally considered useful for counteracting some qualities associated with Kapha, such as cold, heaviness and sluggishness.

Pitta

It is precisely its hot nature that calls for greater caution in people with elevated Pitta.

When consumed in excess, especially raw, garlic may cause a sensation of heat, heartburn or gastrointestinal irritation in some people.

In these cases, the quantity and individual tolerance are more important than any general rule.

Raw or cooked?

Garlic can be used in both forms.

When it is crushed or chopped, reactions begin to occur that lead to the formation of allicin and other compounds.

Leaving garlic to rest for a few minutes after cutting it is a practice frequently used before preparing food.

Heat changes some of these compounds, but this does not mean that cooked garlic ceases to be of interest.

In fact, many people tolerate cooked garlic better than raw garlic.

The most important thing is to incorporate it naturally into the diet, without the need to consume excessive amounts.

Garlic, antioxidants and healthy ageing

The body constantly produces reactive molecules during normal metabolism.

At the same time, it has its own antioxidant defence mechanisms.

The compounds present in garlic have been studied for their possible involvement in these processes.

It is, however, more accurate to speak of a contribution to a diet that supports health than to attribute a direct rejuvenating effect to garlic.

Healthy ageing depends on many factors:

• diet;
• physical activity;
• quality of sleep;
• metabolic health;
• absence of tobacco use;
• stress management;
• social relationships;
• appropriate medical care.

No single food can replace this combination of factors.

Some precautions

Although it is a common food, garlic may not be equally well tolerated by everyone.

In large amounts, particularly when raw, garlic may cause:

• heartburn;
• gastric irritation;
• gas;
• nausea;
• abdominal discomfort.

Caution should also be exercised with concentrated garlic supplements, particularly in people who use medicines that interfere with blood clotting.

Anyone who takes medication regularly, is pregnant, is breastfeeding or has a scheduled surgery should seek advice from a healthcare professional before using supplements or large amounts of garlic for specific health purposes.

Homemade and traditional garlic recipes

The preparations below reflect the homemade and traditional use of garlic as a food. They are not medical treatments, do not replace medication or clinical advice, and should be adapted to each person’s tolerance.

1. Garlic tea with lemon and honey

Ingredients:

• 3 cups of water
• 5 grated garlic cloves
• 10 ml of pure lemon juice
• 2 tablespoons of honey

Method:

1. Bring 3 cups of water to the boil.
2. Add the grated garlic cloves, cover and cook over a high heat for 3 minutes.
3. Turn off the heat. Add the lemon juice and honey, then stir well.
4. Strain and drink throughout the day.

2. Garlic infusion with red wine vinegar

Ingredients:

• 15 garlic cloves
• 500 ml of red wine vinegar

Method:

1. Chop or grate the garlic cloves and mix them with the red wine vinegar.
2. Cover and leave to infuse for 1 hour.
3. Strain and transfer to a clean, dry bottle that can be tightly sealed.
4. Use 1 tablespoon at a time, in moderation.

3. Simple garlic tea

Ingredients:

• 2 garlic cloves
• 1 cup of hot water

Method:

1. Crush the garlic cloves and add the hot water.
2. Allow it to cool until lukewarm, then drink.

4. Garlic with mint

Ingredients:

• 1 garlic clove
• 3 mint leaves
• 1 small coffee cup of water

Method:

1. Crush the garlic clove together with the mint leaves.
2. Add the water and strain through a cloth, squeezing well.

Garlic within a healthy lifestyle

It is easy to look to a single food for a solution to complex problems.

But health does not work that way.

Garlic can be an interesting food, just like vegetables, fruit, legumes, whole grains, nuts, seeds, herbs and spices.

The real benefit appears when these foods form part of a balanced dietary pattern and habits maintained over time.

Regular Hatha Yoga practice can be part of this same context.

Movement, breathing, relaxation, sleep, diet and the ability to manage stress better are all part of a broader view of health.

Conclusion

Garlic is an excellent example of how a food can be viewed from different perspectives.

Ayurveda offers us a traditional interpretation based on the qualities of the food, digestion and the individual characteristics of each person.

Scientific research seeks to understand its compounds and their possible physiological effects.

The two approaches do not need to be confused in order to be interesting.

The most important thing is to use garlic in a balanced way, as part of the diet, respecting individual tolerance and without attributing to it capabilities that go beyond what we currently know.

And whenever there is a diagnosed illness or an ongoing treatment, diet should complement — and never replace — the care and medication recommended by healthcare professionals.

Frequently asked questions about garlic and Ayurveda