Nutrition Diet: What do garlic and ginger do to your body?

October 5, 2025 •

4 min read

For over 5,000 years, ancient cultures like the Egyptians have used garlic and ginger for both culinary and medicinal purposes. So, what do garlic and ginger do to your body when consumed regularly? These two potent superfoods offer a wealth of health benefits, from supporting cardiovascular function to combating inflammation and boosting immune defenses.

Quick Summary

Garlic and ginger are potent superfoods known for their anti-inflammatory, antioxidant, and immune-boosting properties. They support cardiovascular health, aid digestion, and provide a range of therapeutic benefits when incorporated into a balanced diet.

Key Points

Immune Boosting: Both garlic and ginger contain compounds with potent antimicrobial, antiviral, and anti-inflammatory properties that help fight infections and enhance immune function.
Cardiovascular Support: Garlic is particularly effective for heart health, helping to lower blood pressure, reduce cholesterol, and inhibit platelet aggregation.
Digestive Relief: Ginger is renowned for its ability to soothe the digestive system, relieve nausea, and aid in the digestion and movement of food through the gut.
Anti-inflammatory Action: The bioactive compounds in both offer powerful anti-inflammatory effects, which can help reduce pain and chronic inflammation associated with various diseases.
Antioxidant Protection: Rich in antioxidants, both ingredients help combat oxidative stress caused by free radicals, protecting cells from damage and supporting healthy aging.

The Power of Garlic for Cardiovascular and Immune Health

Garlic's health benefits are primarily attributed to its sulfur compounds, especially allicin, which forms when a clove is crushed, chopped, or chewed. These compounds play a critical role in its therapeutic effects.

Impact on the Heart and Blood Pressure

Lowers blood pressure: Multiple studies and meta-analyses have concluded that garlic supplementation, particularly aged garlic extract, can significantly reduce blood pressure in individuals with hypertension. This effect helps decrease the risk of cardiovascular disease.
Manages cholesterol: Garlic has been shown to help lower total and LDL ("bad") cholesterol levels. It can also inhibit enzymes involved in cholesterol synthesis, contributing to a healthier lipid profile.
Reduces atherosclerosis: Research suggests that aged garlic extract can reduce the progression of soft plaque buildup in the arteries, which is a major factor in atherosclerosis.
Anti-platelet effects: The compounds in garlic can act as a natural blood thinner by inhibiting platelet aggregation, thus reducing the risk of blood clots.

Strengthening the Immune System

Garlic's historical use as a preventative and treatment for infectious diseases is well-documented. Its active compounds have powerful antibacterial, antiviral, and antifungal properties, helping the body fight off various pathogens. Consuming aged garlic extract has been shown to enhance immune cell function and reduce the severity of cold and flu symptoms.

Ginger's Contributions to Digestion and Inflammation

Ginger, with its active compounds gingerol and shogaols, has its own unique set of therapeutic actions, especially focused on the digestive system and inflammatory responses.

Digestive System Support

Relieves nausea: Ginger is a well-known remedy for nausea and vomiting caused by various conditions, including motion sickness, morning sickness during pregnancy, and chemotherapy.
Aids digestion: By speeding up gastric motility, ginger helps food move more efficiently through the digestive tract. This can relieve discomfort, bloating, and intestinal gas.
Anti-ulcerative properties: Some studies suggest that ginger can help prevent and heal stomach ulcers, especially those caused by H. pylori infection.

Combating Inflammation and Pain

Natural pain relief: Ginger's anti-inflammatory properties can help alleviate pain associated with conditions like osteoarthritis, rheumatoid arthritis, muscle soreness, and menstrual cramps. It works by blocking certain pro-inflammatory chemicals in the body.
Potent antioxidant: Ginger has a high antioxidant capacity, which helps neutralize free radicals that cause oxidative stress and cellular damage.

Comparing the Health Effects of Garlic vs. Ginger

While both offer significant benefits, their primary strengths differ slightly, making them a powerful combination when used together.


Feature	Garlic	Ginger
Primary Bioactive Compound	Allicin (when crushed)	Gingerol and Shogaols
Core Strength	Cardiovascular protection and antibacterial/antiviral effects	Digestive health and anti-nausea properties
Anti-inflammatory	Effective, but ginger may be more potent for certain inflammatory conditions like arthritis	Strong, particularly in reducing pain from inflammation
Antioxidant Capacity	High levels, especially in aged forms	Very high, considered stronger than fresh or dry garlic
Minerals & Vitamins	Generally richer in vitamins (B6, C) and minerals (manganese, selenium)	Good source of antioxidants, minerals, but lower overall nutrient density per serving

Incorporating Garlic and Ginger into Your Diet

There are numerous ways to add these beneficial ingredients to your daily meals:

Cooking: Use them fresh in stir-fries, soups, curries, and sauces. Crushing or chopping fresh garlic and letting it sit for 10-15 minutes before cooking maximizes allicin formation.
Beverages: Brew fresh ginger root to make a soothing ginger tea. Adding a dash of garlic and ginger to vegetable juices can also offer a robust flavor and health boost.
Supplements: Garlic and ginger are available in supplement form, such as capsules or aged extracts, for those who prefer a concentrated dose. Always consult a healthcare professional before starting new supplements, especially if on other medications.
Marinades and Dressings: A paste of garlic and ginger forms the base for many flavorful marinades and salad dressings.

Precautions and Potential Side Effects

While generally safe in moderation, high doses of garlic and ginger can cause side effects. Raw garlic consumption can lead to breath and body odor, as well as gastrointestinal issues like upset stomach and flatulence. In high doses, ginger can cause abdominal discomfort, heartburn, and diarrhea. Individuals on blood-thinning medication should be cautious, as both can have anti-platelet effects, and should consult a doctor before increasing intake or taking supplements.

Conclusion: A Synergistic Duo for Wellness

By understanding what garlic and ginger do to your body, it's clear they are more than just flavorful culinary ingredients. Their synergistic anti-inflammatory, antioxidant, and antimicrobial properties provide powerful support for the cardiovascular, digestive, and immune systems. Incorporating these two superfoods into your daily nutrition diet can be a delicious and effective strategy for promoting overall health and well-being. From a calming cup of ginger tea to a hearty garlic-infused dish, these roots offer a simple way to boost your body's natural defenses. For further reading, an excellent resource on the combined benefits can be found at Healthline.

Frequently Asked Questions

Yes, combining garlic and ginger is perfectly safe and can offer synergistic health benefits. Many cultures use them together in dishes like stir-fries and curries, leveraging their combined anti-inflammatory and antioxidant effects.

Raw, crushed garlic releases allicin, the compound responsible for many of its most potent medicinal properties, which are heat-sensitive. To maximize benefits, let raw, chopped garlic sit for 10-15 minutes before eating or adding to a cooked dish at the end of the process.

Ginger can act as a mild blood thinner by preventing blood clots, though the effect is not as strong as pharmaceutical blood thinners. People on anticoagulant therapy should consult a doctor before taking large amounts of ginger, especially in supplement form.

In moderate food amounts, side effects are rare. High doses, particularly from supplements, can cause side effects. Garlic can cause breath and body odor, and gastrointestinal upset. Ginger can cause heartburn, diarrhea, and abdominal discomfort.

For general health, there is no strict recommended dosage, but incorporating them regularly into meals is beneficial. As for supplements, dosages can vary widely. One to two cloves of raw garlic or up to 4g of ginger per day are often cited as safe levels, but consulting a healthcare provider is recommended for specific advice.

Some studies suggest that ginger and garlic can play a role in weight management by boosting metabolism, reducing inflammation, and decreasing waist circumference. However, these effects are modest and most effective when combined with a balanced diet and regular exercise.

For nausea and morning sickness, ginger is often recommended as an acceptable non-pharmaceutical remedy, but it is best to consult with a doctor before taking supplements, especially in large doses. Consuming small to moderate amounts of garlic and ginger in food is generally safe during pregnancy.