Get up close and personal with garlic

11/28/2019

As fall fades into winter here in the North, cold and flu viruses have begun circulating with a vengeance. I’ve already had a sick kiddo home from school 3 times since September!
So I'm pulling some culinary nutrition know-how out of my back pocket to set up a line of defence against those nasty viruses. My intention is to use the power of garlic to boost my whole family’s immune system function so that we can hopefully avoid major colds and the flu this winter. Since I normally make most of our meals from scratch, I’m quietly increasing the garlic content of the dishes I’m preparing. I am a fan of one-pot and sheet pan meals and I find many of them taste better with added garlic.

Here are some interesting things about garlic:

A number of different studies have found that components of garlic can have an immuno-modulating effect on the body. This means that where the immune system needs boosting to fight off a foreign body like a virus or a parasite, garlic helps to up-regulate production of white blood cells to fight the invader. On the other hand, when the immune system is having a negative effect on the body as in auto-immune conditions like Irritable Bowel Syndrome, garlic can work to have an anti-inflammatory effect helping to ease the condition.
Studies have also found that the fructans, or FOS, in garlic helps to feed beneficial bacteria in the gut which could also play a role in helping to support strong immune system function.
Garlic is part of the allium genus of vegetables which also includes onions, leeks, shallots, chives and scallions.
Many cultures have used garlic for centuries medicinally, and in culinary traditions. You’ll find that many dishes from cultures all over the world have a flavour base of garlic and onions when made from scratch.
You don’t have to shy away from garlic for a fear of bad breath! A study published in the Journal of Food Science from 2016 found that eating raw apple, or raw lettuce, after a meal containing garlic helps to significantly neutralize the smell of garlic on the breath.
Though garlic is available in convenience forms like chopped, dried and granulated, it is best to use fresh garlic for maximum health benefits and good flavour. To remove the skin, break a clove off of the bulb and lay it flat on a cutting board. Place a large chopping knife flat over top of it and press down firmly. The skin will break and can easily be peeled away.

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/
https://onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.13439

4 Comments

Perma Cultura link

7/5/2023 04:00:49

Nice blog youu have

tophatters.co link

4/3/2026 10:53:42

This is such a practical and timely reminder—especially this time of year when it feels like something is always going around. I love how you’re taking a simple, everyday ingredient like garlic and using it intentionally instead of overcomplicating things with a dozen different remedies.

The idea of just quietly increasing garlic in meals is great—it’s such an easy shift that doesn’t feel like a big effort, especially if you’re already cooking from scratch. And you’re right, so many dishes actually taste better with more garlic anyway, so it’s kind of a win-win.

I also found the point about gut health really interesting. It’s easy to forget how connected everything is, and how supporting the gut can play a role in overall immunity. It makes garlic feel even more like a foundational ingredient rather than just a flavor boost.

And honestly, the tip about apples or lettuce helping with garlic breath is a game changer—definitely makes it easier to go all in without worrying about it!

Really appreciate how approachable and realistic this is. It’s the kind of small, consistent habit that can actually make a difference over time.

joyfulpink.com link

4/3/2026 10:54:22

Love this approach—it’s simple, realistic, and actually doable during a busy season. Instead of trying to overhaul everything, you’re just leaning into something you’re already doing (cooking) and making it work a little harder for you.

Garlic really is one of those underrated staples. It’s been used for generations for a reason, and it’s nice to see that backed up with some science as well. The immune and gut connection you mentioned is especially interesting—it makes it feel like you’re supporting your health on multiple levels with one small change.

Also appreciate the reminder about using fresh garlic. It’s easy to reach for the convenient options, but there’s definitely a noticeable difference in both flavour and benefit when you go fresh.

And honestly, with how many bugs seem to be going around, having even a small “line of defence” like this feels worth it. Hope it helps keep the household a bit healthier this winter!

Graveson Swompka link

5/5/2026 04:43:53

I love that you are incorporating more garlic into your meals for immune support.

Get up close and personal with garlic

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