The Health Benefits and Risks of Garlic and Olive Oil

The Combined Benefits of Garlic and Olive Oil

Some studies have suggested that combining garlic with olive oil can offer significant health benefits. A 2020 study published in MDPI—based on both clinical and laboratory experiments—found that consuming a mixture of garlic and olive oil may help regulate blood sugar and lipid levels in individuals with diabetes, high cholesterol, and elevated triglycerides.

General Benefits of Garlic

Garlic (Allium sativum) belongs to the Allium family, which also includes onions and leeks. It grows in many parts of the world and is widely used in cooking due to its strong aroma and distinctive flavor. Below are some of its main health benefits:

1. Rich in Health-Promoting Compounds

Garlic contains sulfur compounds that are released when it is chopped or crushed, such as allicin, which is only present in fresh garlic and is unstable, lasting for a short period after cutting. Additionally, garlic contains antioxidants that strengthen the immune system and help neutralize free radicals, harmful molecules that contribute to chronic diseases such as heart disease and cancer.

2. Natural Antibacterial Properties

Garlic has antibacterial effects and may help fight certain bacteria that cause food poisoning, including Salmonella and E. coli (Escherichia coli).

3. Rich in Vitamins and Minerals

Garlic is a good source of important nutrients, including vitamin B6, vitamin C, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, and manganese.

General Benefits of Olive Oil

Natural olive oil is extracted from olive fruits and is one of the most commonly used and healthiest oils worldwide. Some of its main benefits include:

1. High in Healthy Fats

Olive oil contains about 73% monounsaturated fats, primarily oleic acid, known for its anti-inflammatory effects. It also contains small amounts of polyunsaturated fats such as omega-6 and omega-3. These fats are heat-resistant, making extra virgin olive oil one of the best and healthiest options for cooking.

2. Rich in Antioxidants

Olive oil is loaded with phenolic compounds and carotenoids, which help prevent cell damage that may lead to chronic diseases.

3. Contains Essential Vitamins and Minerals

It’s a good source of vitamin E and vitamin K, both fat-soluble vitamins. Vitamin E supports normal nerve function and boosts immunity, while vitamin K is essential for blood clotting. Olive oil also contains trace amounts of calcium and potassium.

Nutritional Values

Garlic (per 100 g of fresh garlic)

Nutrient	Amount
Calories	149 kcal
Protein	6.36 g
Fat	0.5 g
Carbohydrates	33.06 g
Fiber	2.1 g
Calcium	181 mg
Iron	1.7 mg
Magnesium	25 mg
Phosphorus	153 mg
Potassium	401 mg
Sodium	17 mg
Zinc	1.16 mg
Copper	0.299 mg
Selenium	14.2 µg
Vitamin C	31.2 mg
Choline	23.2 mg

Olive Oil (per 1 tablespoon ≈ 14 g)

Nutrient	Amount
Calories	124 kcal
Protein	0 g
Fat	14 g
Carbohydrates	0 g
Fiber	0 g
Calcium	0.14 mg
Iron	0.078 mg
Potassium	0.14 mg
Sodium	0.28 mg
Choline	0.042 mg
Vitamin E	2.01 mg
Vitamin K	8.43 µg
Saturated Fat	1.93 g
Monounsaturated Fat	10.2 g
Polyunsaturated Fat	1.47 g
Cholesterol	0 mg

Potential Side Effects of Garlic and Olive Oil

Although both garlic and olive oil offer many health benefits, excessive consumption may cause side effects or interact with certain medications.

Side Effects of Garlic

Safety and Tolerability:

Garlic is generally safe for most people when consumed in moderate amounts. However, eating raw garlic may cause bad breath, heartburn, gas, nausea, or diarrhea.

During pregnancy and breastfeeding, small amounts used in food are likely safe, but large medicinal doses should be avoided. Similarly, children can consume small amounts safely for short periods.

Precautions:

Avoid excessive garlic intake if you:

Have low blood pressure (it may lower it further).
Have digestive issues, as it can irritate the stomach.
Are scheduled for surgery (stop garlic at least two weeks before, as it may thin the blood).
Suffer from bleeding disorders such as hemophilia.

Drug Interactions:

Garlic may interact with:

Blood thinners (e.g., aspirin, warfarin, heparin).
Blood pressure medications (e.g., amlodipine, felodipine).
Diabetes medications.
Drugs metabolized by the liver (e.g., acetaminophen, theophylline).
HIV treatments (e.g., ritonavir, saquinavir).

Side Effects of Olive Oil

Safety:

Olive oil is generally safe when consumed in normal dietary amounts but may cause nausea in some people. There is insufficient data on the safety of taking large amounts during pregnancy or breastfeeding, so it’s best to stick to food-level quantities.