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Garlic is one of the world's key seasonings, related to onions and leeks. Sharp when raw, mild and sweet when gently cooked, almost creamy when roasted.
Per 100 g, garlic provides vitamin C, vitamin B6 and manganese, among other things, plus a little fibre. Because garlic is usually eaten in small amounts, it adds a little to your diet rather than being a major source of nutrients.
Raw garlic tastes sharp, sulphurous and very pungent, and especially intense when finely chopped or crushed. Gently cooked, it becomes rounder, sweeter and much milder – roasted in the oven, almost creamy. It goes well with olive oil, herbs, tomatoes, pulses, potatoes and yoghurt. For delicate desserts, or very hot pan dishes you're not keeping an eye on, it's usually a poor fit, because it can turn bitter quickly.
Garlic and its sulphur compounds such as alliin and allicin have been studied for years in cell, animal and human studies. These look at metabolic processes, oxidation and the role of typical plant compounds, among other things. The results depend heavily on form, amount and processing, which is why kitchen garlic, extracts and standardised supplements can't be compared directly. Many popular claims about garlic as a home remedy are, in such general terms, not backed by solid human studies.
In the kitchen, small amounts are often enough. Raw garlic is much more intense than cooked.
You can eat garlic raw, but it tastes much sharper, and if you have a sensitive stomach or eat larger amounts, it may not agree with you.
Sensitive people can have intolerances or allergic reactions. Garlic supplements (capsules, extracts) are not recommended during pregnancy and breastfeeding (EMA, the European Medicines Agency); according to the US NCCIH, amounts above normal food use may not be safe then. Supplements can increase the risk of bleeding: if you take blood thinners, talk to your doctor first.
After cutting or crushing, raw garlic contains more of the short-lived sulphur compounds such as allicin. Cooked or roasted garlic tastes milder and has a different profile of breakdown products. There's no general answer to "better" – it depends on what suits you, the flavour and what you're using it for.
Resting after chopping or crushing gives the enzyme alliinase time to make allicin from alliin. If garlic is heated strongly straight away, this process can be limited. The often-quoted resting time of about 10 minutes is a practical kitchen guide.
There's no single amount for everyone. In the kitchen, usual portions are often between half a clove and two cloves per dish or per person, depending on the recipe. What matters most is what agrees with you.
Garlic has a long tradition as a home remedy, and its compounds are being studied by scientists. But no reliable treatment recommendation can be drawn from this. If your symptoms are persistent or severe, get medical advice.