Garlic isn’t just a pantry staple—it’s one of the most underrated superfoods we have access to. As a media dietitian and founder of Whitness Nutrition, I’m all about functional foods that don’t just taste great but actually do something for your health. And garlic? It’s doing the most.
I recently talked about this with Cleo on NBC DFW and she was so excited to learn about the many benefits of garlic!
Whether you’re boosting your immunity during travel season, supporting your heart, or looking to enhance your metabolism through high-protein meals, garlic belongs on your plate.
Why Is Garlic Well Worth Celebrating?
The secret lies in allicin, a powerful compound that’s released when garlic is crushed or chopped. Allicin is responsible for garlic’s potent antimicrobial and immune-boosting properties. Fun fact: studies have shown garlic can reduce the frequency and severity of colds by up to 63%! That’s a pretty solid case for incorporating more into your daily routine.
And while raw garlic delivers the strongest dose, roasted garlic, garlic-infused oils, and garlic-forward meals can still pack a functional punch.
How Garlic Supports Immunity
Here are three simple ways I personally use garlic for immune support—and recommend to clients:
1. Raw + Crushed!
Crush or finely chop a clove and let it sit for 10 minutes to activate allicin. Then:
- Swallow it like a pill with a spoonful of olive oil or honey
- Mix into guacamole or hummus
- Recommended dosage: 1 clove per day (up to 2 when sick)
A note of caution: Raw garlic is strong! Avoid on an empty stomach if you have a sensitive gut.
2. Honey Garlic Tonic
This old-school remedy is a powerhouse.
- Chop 4–6 cloves of garlic and cover with raw honey in a glass jar.
- Let it infuse for 2–3 days, then refrigerate.
- Take 1 tsp daily, or more often when you feel a cold coming on.
3. Garlic Lemon Tea
Steep crushed garlic in warm (not boiling) water with fresh lemon and raw honey.
Boiling water destroys allicin, so stick to warm for max benefit!
Garlic for Heart Health
Garlic isn’t just an immune booster—it’s a heart helper, too. Regular garlic intake has been shown to:
- Lower blood pressure
- Improve cholesterol ratios
- Support circulation (thanks to its natural blood-thinning properties)
I like to think of it as nature’s mini statin—with way better flavor.
Garlic + Metabolism-Friendly Meals
Garlic pairs beautifully with high-protein, veggie-packed meals that support energy, digestion, and metabolism.
Here are two of my favorite simple recipes that I brought on-air for my NBC segment:
Roasted Garlic Salmon with Spinach & Broccoli
Serves 2 | High in omega-3s, protein, fiber, and antioxidants
Ingredients:
- 2 wild-caught salmon filets
- 1 head of broccoli, chopped
- 2 cups fresh spinach
- 1–2 tbsp olive oil
- 3–4 garlic cloves, crushed
- Juice of 1/2 lemon
- Sea salt + pepper to taste
Directions:
- Preheat oven to 400°F.
- On a sheet pan, toss broccoli with olive oil and 2 cloves crushed garlic. Roast for 10 minutes.
- Remove from oven, add salmon filets, sprinkle with lemon juice, crushed garlic, salt, and pepper.
- Roast everything for another 12–15 minutes until salmon is cooked through.
- In the last 2 minutes, toss spinach on the hot pan to wilt slightly.
💡 Pro tip: Add a side of roasted garlic cloves for extra flavor without the salt.
Zoodle Pesto Bowl with Shrimp & Garlic
Serves 2 | Low carb, high protein, gluten-free & dairy-free
Ingredients:
- 2 zucchinis, spiralized
- 1/2 lb shrimp, peeled & deveined
- 1/2 cup dairy-free pesto (I love a cashew or walnut-based one!)
- 3 garlic cloves, thinly sliced
- 1 tbsp avocado oil
- Red pepper flakes (optional)
- Salt & pepper to taste
Directions:
- Heat avocado oil in a skillet over medium heat. Add garlic and sauté until fragrant (not burned!).
- Add shrimp, season with salt, pepper, and red pepper flakes. Cook 3–4 mins per side.
- Toss in zucchini noodles and pesto. Stir to coat and warm everything through for 1–2 minutes.
This one’s a crowd-pleaser—and leftovers are delicious cold for lunch the next day.
How to Roast Garlic (Without Salt!)
Roasting garlic transforms it into a sweet, spreadable, flavor-packed spread. Here’s how:
- Slice off the top of a whole garlic bulb.
- Drizzle with olive oil and wrap in foil.
- Roast at 400°F for 35–40 minutes.
- Let cool, then squeeze the cloves out and use them on toast, in sauces, or mashed into sweet potatoes.
No salt needed. Just flavor, function, and some serious yum.
So, Why Garlic?
Because it’s powerful, flavorful, and incredibly versatile.
As a dietitian, I love that it supports so many systems in the body—from immunity and heart health to gut support and blood sugar balance. Plus, it’s budget-friendly and easy to find year-round.
Want More Science-Backed Tips from a Dietitian?
At Whitness Nutrition, I work 1:1 with clients and consult for wellness-minded brands that want to make healthy living simple and sustainable. I also appear regularly on NBC and WFAA, showcasing practical ways to put functional foods—like garlic—on your plate.
👉 Want to partner? View my other media segments here!
👉 Want personalized nutrition guidance? Let’s talk! Book a discovery call to get started.
