Garlic – a Powerhouse for Immunity

As we move into the colder months, our bodies are exposed to a range of environmental stressors that can impact our health and immunity. Many people spend more time indoors in heated buildings, exposed to artificial lighting, and with less natural contact with nature. These factors, coupled with a sedentary lifestyle, high sugar intake, stress, and processed foods, can all contribute to a weakened immune system.

As one of the oldest flavourings used in cooking, garlic used on bread helped sustain workers building the pyramids – purple heads with around 45 cloves have been found in Egyptian tombs. 

Garlic’s long-lived use as a medicinal plant across the world is due to its various sulphur compounds, each with slightly differing properties. 

Garlic is a natural antibacterial, antiparasitic and antifungal so keeps the gut clean and supports the immune system, regular use in cooking is a great preventative for a whole host of infections and conditions. Its ability to kill harmful organisms was harnessed as an antiseptic in World Wars I and II. Garlic’s ability to reduce platelet aggregation or ‘thin blood’ is so strong that too much in the diet is contraindicated with blood-thinning drugs like warfarin. This also means that it is a powerful defence against atherosclerosis and coronary-artery disease. Amounts as small as one clove a day are shown to be effective at lowering blood pressure and regulating cholesterol levels, as well as supporting the nourishing effects of circulation.

• Contains the prebiotic fibre inulin which feeds beneficial gut bacteria to add to its digestive and detoxification health potential.
• Sulphur content shown to be effective at removing harmful and ageing toxic metals such as lead and mercury.
• Due to its ability to regulate blood sugar levels, people with diabetes should consult a doctor before taking medicinal amounts or supplements of garlic.
• Long used in most herbal medicine traditions for treating the common cold, sore throats, coughs and hoarseness and associated with vitality.

Practical Tip

Garlic-infused oil

Cooking garlic reduces its potency so eating raw is a good all-round home remedy, but chopping, crushing or chewing releases the chemical allicin which has the antibacterial and antifungal action – this is also responsible for the hot taste of raw garlic.

Other infused oils

• lemon​
• rosemary​
• sage​
• thyme​
• dill​
• chillies​
• red peppers​

with or without garlic…​

The Impact of Winter Conditions on Health
During winter, we often experience:

• Low nutrient & antioxidant status: Less sunlight and seasonal changes in our food supply can limit our intake of fresh, nutrient-rich produce.
• Increased exposure to free radicals: Environmental pollutants, including pesticides and toxic metals, as well as oxidative stress from poor diet and lifestyle, contribute to the accumulation of free radicals in the body.
• Higher stress levels: Increased stress, coupled with less movement, disrupts the balance of our immune system and heightens inflammation.

This combination of factors - along with little natural movement and an overabundance of processed foods - can compromise our immune health. The body may struggle to defend against common infections, inflammation, and other stress-related health concerns.

Supporting Winter Immunity Naturally
During these months, it’s essential to actively support the immune system and enhance the body's ability to respond to seasonal challenges. Some key strategies include:

• High Antioxidant Action: Antioxidants help protect cells and tissues from oxidative damage by neutralizing free radicals. Garlic, rich in sulfur compounds and antioxidants, plays a key role in protecting your cells during this stressful season.

• Anti-inflammatory Effects: Chronic inflammation weakens the immune system and exacerbates health problems. Garlic’s anti-inflammatory properties can help balance the body’s immune response, reducing unnecessary inflammation and stress.

• Balancing Immune Responses: Garlic supports the body’s ability to fight off infections while balancing immune responses to prevent overactive reactions (which can lead to autoimmune conditions). It also helps relieve the damaging effects of stress, a key factor in immune dysfunction.

• Supporting Gut Health: The gut microbiome plays a critical role in regulating the immune system. Garlic’s prebiotic properties promote the growth of beneficial bacteria, which in turn support overall immunity. Healthy gut function is essential for optimal immune response, as a significant portion of immune cells are housed in the gut.

• Antibacterial, Antiviral, and Antifungal Action: Garlic is a powerful natural remedy for preventing and fighting infections. Its antibacterial, antiviral, and antifungal properties make it an excellent ally during cold and flu season, helping to keep harmful pathogens at bay.

• Liver and Cell Detoxification: Garlic aids liver function and enhances detoxification processes, which are crucial for removing toxins, pesticides, and heavy metals from the body. By supporting detoxification, garlic helps maintain overall metabolic health and supports the body’s ability to repair itself.

• Blood Sugar Balance and Metabolism: Garlic helps regulate blood sugar levels, which is essential for immune health. Maintaining balanced blood sugar levels allows the body to maintain optimal energy levels and metabolism, which are essential for a strong immune system.

Garlic’s complex biochemistry makes it a versatile natural remedy, with various processing methods yielding different preparations. These variations in processing affect the final composition of garlic and its active compounds, leading to unique benefits depending on how it’s consumed (raw, cooked, or in supplements). Whether used to prevent infections, support detoxification, or balance the immune response, garlic is a potent, natural ally for maintaining health during the winter months.

As winter sets in, don’t forget to add garlic to your diet as a natural and powerful way to support your immunity. Combined with other healthy lifestyle practices - such as managing stress, incorporating antioxidant-rich foods, and staying active - you can help keep your immune system strong and resilient against seasonal challenges. Whether you enjoy it raw or cooked, garlic is an accessible and effective remedy for overall wellness.

You'll find lots of healthy winter recipes in the Whole Health extensive recipe, nutrition and self-care database within that online membership. Discover Whole Health with Charlotte here, featuring access to many more recipes, yoga classes, meditations, natural health webinars, supplement discounts and more...