What happens to your body when you combine garlic and olive oil?

Mediterranean meals with homemade remedies, garlic and olive oil are a classic combination. They contain antioxidant and antibacterial compounds which offer nutritional and health benefits. Research suggests that the association of garlic and olive oil can improve their individual effects.

1. Your heart health improves

The consumption of oil and olive oil can support overall cardiovascular health and reduce the risk of heart disease by maintaining a healthy cardiac function, regulating cholesterol levels and promoting a healthy blood vessel function over time.

Garlic contains allicin and other sulfur compounds that can help reduce cholesterol and reduce blood pressure.

Olive oil contains monounsaturated hearts and polyphenols in heart health, which help protect blood vessels from damage and effectively reduce blood pressure, reducing the risk of heart disease.

2. You get an increase in the immune system

Garlic has natural antimicrobial properties that can help your body fight bacteria, viruses and fungi, which could reduce your chances of getting sick.

Olive oil contains antioxidants, such as vitamin E, which protect immune cells and operate them effectively.

Together, they offer your immune system additional protection and help reduce your risk of diseases such as flu and colds.

3. Your inflammation decreases

Chronic inflammation is linked to conditions such as heart disease, obesity, arthritis, diabetes and certain cancers. Garlic and olive oil contain compounds that can reduce inflammation.

Garlic contains diallyl disulfide, a sulfur compound which can reduce immune activity causing inflammation.

Olive oil is rich in polyphenols, natural antioxidants that protect cells and have anti-inflammatory effects.

4. Your digestive health improves

Olive oil helps stimulate the digestive system by increasing bile production. This allows food and waste to move more easily through the intestines, which can relieve constipation and promote regular stools.

Garlic contains prebiotics, which feed beneficial bacteria in the intestine and help maintain a balanced microbiome. A healthy microbiome can help your body absorb food nutrients and promote healthy digestion.

Garlic and olive oil: nutrients and health compounds

Garlic (Allium Sativum) is a bulb from the onion family with a long history of cuisine and traditional medicine.

• It contains allicin, a sulfur compound with a strong aroma and many properties promoting health.
• It is also rich in antioxidants that help protect cells from damage.
• It has been used in traditional medicine to combat infections, improve heart health and support digestion.

Olive oil has just squeezed the olives (Olea Europaea), the fruit of the olive tree.

• It is a basic food of the Mediterranean diet and a main source of healthy monounsaturated fats.
• It also provides polyphenols, vitamin E and other antioxidants that support heart and cell health.

When paired, garlic and olive oil form a combination rich in nutrients that can increase the potential advantages of each ingredient. Healthy fats in olive oil help the body more effectively absorb soluble nutrients in fats in garlic, creating a synergistic effect.

Raw garlic vs cooked

The form of garlic you use can influence the strength of its compounds. Raw garlic contains higher levels of allicine, which gives it antimicrobial, heart and immune health properties.

Cooking the garlic lowers its allicine content because the heat breaks it down. However, cooked garlic always provides precious antioxidants and other beneficial compounds, making it a healthy choice in one or the other form.

Safety considerations and side effects

Garlic and olive oil are generally safe for most people, but consuming them in large quantities can cause side effects such as:

• Abdominal pain
• Bad breath
• Bodily smell
• Gas
• Nausea

Garlic can reduce blood capacity to coagulate in a similar way to aspirin, which can increase the risk of bleeding during or after surgery or dental work. If you take blood medication or suffer a bleeding disorder, talk to your health care provider before consuming large amounts of garlic.

Olive oil offers many health benefits but is dense for calories, containing around 119 calories per tablespoon. Excessive consumption can contribute to weight gain if it exceeds your daily calories needs.