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 Health Benefits of Garlic, Lehsun

  Last Updated : Feb 13,2020

8 Health Benefits of Garlic, Lehsun + 7 healthy garlic recipes

Garlic, Lehsun
Garlic is the most commonly used flavoring ingredient in Indian recipes and is used as a seasoning worldwide. It has a unique taste and adds a strong flavor to the recipes. Traditionally, garlic has been used as a treatment for many ailments due to its magical medicinal properties. Crushing garlic cloves will release the sulphur compound allicin which has fantastic health benefits. So always crush the cloves 10 mins before using them in curries, salads and soups. While cutting with knife will not be as much effective as crushing.

Given below are 8 crucial health beneftis of Garlic plus 7 healthy recipes using Garlic. Enjoy your added health benefits of Garlic by following our recipes.  

7 Health benefits of Garlic : Healthy Heart, Blood Pressure and Diabetes…

1. Lowers Cholesterol
Garlic has been proven to lower cholesterol (1) and thin the blood, which helps to prevent stroke, high blood pressure and heart disease. Garlic is great for the heart and circulatory system. A cholesterol free garlic recipe like Garlicky Cabbage and Spinach Salad will help in reducing your bad cholesterol levels.


2. Helps in Blood Pressure Control
The active ingredient allicin present in garlic aids in lowering blood pressure (2). People with hypertension should chew 2-3 garlic cloves to bring down their blood pressure or can make recipes with raw garlic like Garlicky Hummus and Fresh Garlic Chutney to bring down their blood pressure.


3. Good for Diabetics
Garlic is also alleged to help regulate blood glucose levels. Regular and prolonged use of therapeutic amounts of aged garlic extracts lower blood homocysteine level. In a study, raw garlic had a profound effect in reducing the glucose, cholesterol, and triglyceride levels (3).

You can make diabetic friendly rotis using garlic like Jowar Bajra Garlic Roti and Garlic Roti, Green Garlic Multigrain Roti that are also fibre rich and helps to prevent glucose from shooting up.


4. Promotes Gut Health/Antimicrobial
Freshly crushed Garlic cloves are used as a remedy for infections (especially chest problems), digestive disorders, and fungal infections as it contains allicin which has antimicrobial activities. Allicin has protective activities against bacteria, fungus, parasites and virus (4).


5. Treats Cold
Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other infections. The chemical compound in garlic, Allicin, is found to be highly effective in treating cold. In a study, it was observed that allicin was helpful in preventing and treating patients with common cold (5).

Garlicky Beetroot Soup is a good option to keep infections at bay.


6. Antioxidants
An antioxidant protects the cells of the body from damage by harmful molecules called free radicals. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from oxidative damage (6). A tangy chutney like Garlic Tomato Chutney will zest up your sandwiches or rolls.


7. Anti-inflammatory
Garlic and onion have anti-inflammatory properties and may help in inflammatory conditions like arthritis (7).


8. Protective Against Cancer
It blocks the growth of cancer cells; therefore, people who eat garlic tend to develop less stomach and colon cancers. Garlic has also been associated with a reduced risk of breast cancer (8).





7 healthy garlic recipes

The best way to consume garlic in larger quantites is the make a fresh garlic chutney. As a healthy starter, one should try the garlic hummus recipe.

For Indian breads, garlic is used in a healthy jowar bajra garlic roti or green garlic multigrain roti. We also have a garlicky beetrrot soup for you. Enjoy our healthy garlic recipes below. 

To include garlic in your Indian diet, try from our 2,900 garlic recipes

8 crucial health benefits of lehsun garlic

 by Tarla Dalal
garlic chutney recipe | fresh red garlic chutney | chilli garlic chutney | lahsun ki chutney | garlic chutney is a healthy accompaniment to Indian snacks. Learn how to make lahsun ki chutney. To make garlic chutney, combine the garlic, chilli powder, tamarind pulp, coriander powder, lemon juice and salt along with ¼ cup of water in a mixer, mix well and blend to a smooth paste. Keep refrigerated and use as required. This chutney tastes equally tasty and zings up the flavour of snacks be it a Chana Dal and Cabbage Tikki or Sprouts Dhkola. You can also spread this chutney on a whole wheat roti to make a wrap with veggies or serve this zero oil chutney with Healthy Momos which are not deep-fried but steamed. We have used chilli powder in this chilli garlic chutney. But if you wish you can use soaked and drained Kashmiri red chillies too. The use of coriander powder is very unique in this chutney recipe, but it does lend a flavourful Indian touch to this chutney. Garlic works as a heart-friendly food as it helps to decrease cholesterol levels thereby protecting our heart from any damage. The active ingredient allicin of garlic bags the credit for this. While raw garlic is best suggested, you can reap its health benefits by making this fresh red garlic chutney. Garlic is also known to help regulate blood glucose levels as well as blood pressure. So the good news is that this lahsun ki chutney can be enjoyed by diabetics and hypertensives too! You can serve it with Jowar Bajra Garlic Roti to make a complete nourishing meal. The allicin found in garlic also acts as a strong antioxidant and protects our body from oxidative damage of free radicals. The use of lemon juice in garlic chutney also adds in some amounts of vitamin C, which perform a similar function too. Tips for garlic chutney. 1. While buying garlic, try to pick out sturdy crisp stalks which do not appear wilted, and you should also check for mold and mildew on the garlic. 2. This chutney can stary fresh for a week when refrigerated and upto 2 to 3 months when stored in the deep freezer. Enjoy garlic chutney recipe | fresh red garlic chutney | chilli garlic chutney | lahsun ki chutney | with recipe below.
cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | zero oil healthy salad | with 22 amazing images. cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | zero oil healthy salad is a low calorie, low fat salad which can make a light dinner with a bowl of clear soup. Learn how to make Indian cabbage, carrot and spinach with garlic. To make cabbage and spinach salad, combine all the ingredients along with the garlicky dressing in a deep bowl and toss well. Serve immediately. A combination of red and regular cabbages gives this Indian cabbage, carrot and spinach with garlic an appealing countenance with contrasting colours, which is further accentuated by shredded spinach. Grated carrot adds a mild sweetness to this salad, while walnuts impart a salty nuttiness that you are sure to relish. The dressing, made of garlic, mustard powder and lemon juice is the highlight of this zero oil healthy salad as it defines the actual, strong flavour of this salad. Diabetics and heart patients can benefit from the fibre and antioxidants this nourishing bowl offers. Delightfully oil-free, this cabbage and spinach salad requires no cooking and is an easy snack for weight-watchers to toss up in a jiffy. It is also amply nutritious, with vitamin C from cabbage, vitamin A from spinach and omega-3 fatty acids from walnuts. Tips for cabbage and spinach salad. 1. Shredded capsicum would be a flavourful addition to this healthy salad. 2. Serve this salad immediately to benefit the most from the vitamin C it lends. Enjoy cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | zero oil healthy salad | with step by step photos.
 by Tarla Dalal
garlic hummus recipe | homemade Indian style garlic hummus | healthy garlic hummus recipe | easy garlic hummus | garlic hummus recipe is a healthy snack to include it in your meals. Learn how to make easy garlic hummus. Our homemade Indian style garlic hummus is made from Kabuli chana, garlic, green chilli paste and low fat curds with a garnish of olive oil, parsley and chilli powder. To make garlic hummus, combine all the ingredients in a mixer and blend till smooth. Transfer the mixture into a serving bowl, garnish with olive oil, parsley and chilli powder. Refrigerate for at least 30 minutes and serve chilled with cucumber sticks and carrot sticks. Thanks to Mediterranean cuisine for giving us this exciting homemade Indian style garlic hummus! See why this is a healthy garlic hummus recipe ? Chickpea is one of the most versatile beans that abounds in all major nutrients like vitamins A and C, iron, calcium as well as fibre. Hummus makes good use of this useful bean, by making it into a smooth dip form. Remember to benefit from this best healthy hummus by avoid spreading it on breads and instead serve it with cucumber and carrot sticks. This makes a high protein snack. With its high fibre count, it makes a nourishing snack which will keep you full for hours and also boost your metabolism to aid in weight loss. Easy garlic hummus is a healthier version of the traditional Hummus, which makes use of loads of olive oil. In this Diabetic friendly healthy garlic hummus, we have drizzled just half a teaspoon of olive oil as part of the garnish, along with herbs and spice powders for a peppy flavour. Heart patients can also enjoy this at snack time. Tips for garlic hummus. 1. Soak the kabuli chana overnight or at least for 8 hours. 2. Pressure cook for 1 or 2 extra whistles as we need soft cooked chana which is easy to blend. 3. Do refrigerate it. You would relish it. Enjoy garlic hummus recipe | homemade Indian style garlic hummus | healthy garlic hummus recipe | easy garlic hummus | with recipe below.
 by Tarla Dalal
jowar bajra garlic roti recipe | bajra jowar lehsun roti | healthy jowar bajra garlic roti | with 13 amazing images. Jowar and bajra are two super healthy flours and should be definitely included to diet!! We have made a incredibly healthy and tasty roti recipe combining both the flours together which is Jowar bajra garlic roti. Jowar is an ancient grain and one of the top 5 cereals in the world. It has many health benefits. Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Being high in Fibre , Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL) Similarly, bajra is also a super food and is gluten-free. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. Bajra jowar garlic roti is easy to make. We have made it by combining both the millet flours. Then added garlic paste, you can also add freshly pounded garlic. Garlic will gives a unique flavor to the roti, as both the flours are bland. Add green chilli paste and sesame seed. Sesame seed would give a nutty taste to the roti and also a nutty aroma. Mix all the ingredients and knead into a soft dough using warm water. Using warm water would help in making soft Jowar bajra garlic roti. Divide and roll into a roti using your hand or a rolling pin. Cook bajra jowar lehsun roti on a non stick tava and then on an open flame until it puffs up or brown stops appear on both sides. And lastly smear with ghee. jowar bajra garlic roti can be made for any meal of the day!! I usually make it for breakfast and dinner with a healthy sabzi. My father in law is a diabetic and i usally make it for him as jowar and bajra both the flours are good for diabetics. Serve healthy jowar bajra garlic roti immediately. Enjoy jowar bajra garlic roti recipe | bajra jowar lehsun roti | healthy jowar bajra garlic roti | with step by step photos given below.
green garlic roti recipe | green garlic multigrain roti | healthy green garlic roti | with 16 amazing images. green garlic roti recipe is a green garlic multigrain roti made of 3 healthy flours. Jowar flour, bajra flour and whole wheat flour along with green garlic make this a healthy green garlic roti which can be had with some curds. Green garlic is abundantly available in Indian winter and this is an amazing way to include in your regular diet. In green garlic roti, green garlic has a milder flavour compared to dried garlic, and this makes it appealing to even those who are not very fond of garlic. To make green garlic roti recipe is very easy and quick. Combine the 3 flours, green garlic, coriander and salt and knead into a soft dough using enough warm water. Divide the dough into 5 equal portions. Heat a non-stick tava (griddle) and cook the green garlic roti using ¼ tsp of oil and cook till it turns golden brown in colour from both the sides. Serve immediately. In green garlic multigrain roti the most peculiar benefit of green garlic is due to its active ingredient, allicin. This works as a powerful antioxidant to boost your immune system and prevent against common infections like cough and cold as well as chronic diseases like cancer and lowering blood pressure. To add to this goodness, we have also used fibre-rich flours like jowar and bajra to make the green garlic roti a superb food. When fresh garlic is not in season, used finely-chopped regular garlic or garlic paste. Enjoy how to make green garlic roti recipe | green garlic multigrain roti | healthy green garlic roti | with step by step photos below.
beetroot soup recipe | healthy Indian garlic beet soup | beet soup with garlic | with amazing images. beetroot soup recipe | healthy Indian garlic beet soup | beet soup with garlic is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. Learn how to make healthy garlic beet soup. Healthful garlic is a surprise addition to this soup, but blends beautifully with dainty beetroot, which is another interesting reservoir of nutrients in this healthy Indian garlic beet soup. Beetroot helps improve your looks, with better complexion and hair. Betacyanin, the antioxidant in beetroot, helps to reduce the cholesterol levels and protect the heart too. To make beetroot soup, combine the beetroot with enough water in a pressure cooker and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Drain out the excess water and keep aside to cool slightly. Peel the beetroot and roughly chop them. Combine the chopped beetroot with 1 cup of water in a mixer and blend into a smooth mixture. Keep aside. Heat the butter in a deep non-stick pan, add the whole wheat flour and cook on a medium flame for 1 minute, while stirring continuously. Add the milk, mix well using a whisk and cook on a medium flame for 1 minute or till no lumps remain, while stirring continuously. Add the beetroot mixture, garlic paste, salt, pepper and 1 cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.Serve immediately. This beet soup with garlic is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. Despite not using potatoes or cream, it is much creamier than you would expect, thanks to the addition of wheat flour. By skipping the straining of this soup, much of the fibre has been retained to help you maintain a healthy gut. Garlic, on the other hand, is known for its heart benefiting and antimicrobial properties due to the presence of its sulphur compound allicin. Use of low fat butter and low fat milk, further helps in keeping its calorie count under check, thus this healthy Indian garlic beet soup can be relished by weight watchers, women with PCOS and heart patients. With no addition of sugar, a small portion can be enjoyed by diabetics as well. Tips for beetroot soup. 1. Select beetroots which are firm and small with fresh greens attached. The beetroot should have a pale brown outer skin covering, should be smooth and free from any cuts, blemishes or other damage. 2. Pay close attention to sautéing wheat flour at step 6, as it tends to burn quickly. 3. At step 7, stir continuously to avoid lump formation. Enjoy beetroot soup recipe | healthy Indian garlic beet soup | beet soup with garlic | with step by step photos below.
 by Tarla Dalal
A unique twist has been given to the simple garlic chutney by adding tomatoes and spring onions to it. Tomato gives it the much needed tang, while the coriander and spring onion greens add to the crunch and earthy flavour. This chutney compliments mint and masoor rolls and whole wheat salad wrap.
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