Garlic is one of nature’s most powerful healers, small, sharp, and astonishingly potent. It supports heart health, boosts immunity, calms inflammation, and even protects cells from oxidative damage. But according to Dr. Saurabh Sethi, an AIIMS and Harvard-trained gastroenterologist, how you cook garlic can decide whether it heals your body or just flavours your food.

Garlic’s magic comes from a compound called allicin, released when you crush or chop a clove. It’s what gives garlic its signature aroma, and its medicinal edge. Allicin helps guard DNA, slows abnormal cell growth, and supports gut health. The catch? It’s incredibly fragile. When garlic hits hot oil too soon, allicin breaks down before your dish even begins to cook.

Dr. Sethi’s advice is refreshingly simple: crush, wait, then cook gently. Let garlic rest for about ten minutes after crushing or chopping - that’s when enzymes activate and allicin fully develops. Once it’s ready, add it to a warm pan instead of smoking-hot oil. This one small tweak preserves its healing properties while keeping all the flavour intact.

The healing in the smell

keeps backing up what ancient kitchens already knew. Garlic builds resilience. Aged garlic extract, for instance, has been found to strengthen the immune system - people who took it through winter caught fewer colds and recovered faster. Researchers believe allicin blocks viruses from multiplying inside the body’s cells.

Heart, pressure, and the quiet power of balance
There’s also a reason cardiologists nod approvingly when garlic comes up. of 12 clinical trials involving 553 people with hypertension found that garlic supplementation significantly lowered both systolic and diastolic blood pressure - results comparable to standard drugs, but achieved naturally and without side effects. Allicin, once again, is the key compound helping blood vessels relax and regulating the hormones that raise pressure.


Garlic also helps manage cholesterol by lowering total and LDL (“bad”) cholesterol while slightly raising HDL, the “good” kind. It’s not a substitute for medication, but it supports heart health and keeps cholesterol levels more balanced over time.

For the gut and the deeper layers of health
Garlic’s natural antibacterial and antiviral properties help maintain a healthy gut ecosystem - supporting digestion, mood, metabolism, and immunity all at once. also suggests that regular garlic intake may lower the risk of stomach cancers, as allicin can slow the growth of harmful cells. Still, moderation matters. Raw garlic can be harsh and may cause acidity or bloating, so it’s best enjoyed in small, gently cooked amounts that your body tolerates well.

Making garlic work harder in your kitchenThe good news is there’s no need to change the way things are cooked, just the rhythm.


Crush or chop garlic and let it sit for ten minutes before it hits the pan.
Add it closer to the end of cooking, not the start.
Enjoy it raw when possible - stirred into chutneys, whisked into curd, or mixed with a touch of lemon and honey for those who can handle the bite.
Keep the flame moderate; garlic softens beautifully in warmth but loses itself in harsh heat.