Though smoking tops the list of risk factors that increase the odds of developing lung cancer, nonsmokers get it, too. That’s why we all need to do what we can to guard against this terrible disease.

Good news: Now there’s a specific, real-life strategy we all can follow that may reduce our lung cancer risk. According to a new study, the key is garlic—but you have to eat a certain amount of it, and in a certain way…

 

BAD FOR BREATH BUT GOOD FOR LUNGS

For the study, researchers recruited 1,424 lung cancer patients, then matched those patients by age and gender with 4,543 healthy adults who lived in the same areas. All participants were interviewed extensively and asked specific questions about factors that can increase or decrease lung cancer risk—smoking, exposure to pollution, alcohol consumption, weight, exercise, family history, dietary habits, etc.

What hurt: Not surprisingly, smoking was confirmed as a strong risk factor, increasing lung cancer risk by 2.5 times. Risk also rose with environmental exposure to nearby factories, family history of lung cancer and frequent consumption of fried foods.

What helped: Drinking green tea and getting regular exercise were associated with a 15% and 18% reduction in lung cancer risk, respectively. But the big winner was eating raw garlic. Compared with people who never consumed raw garlic, those who ate it twice or more per week, on average—consuming about 33 grams weekly (about 10 to 30 cloves per week, depending on size)—had a 44% lower risk for lung cancer. That is a huge reduction in risk! The “twice or more per week” part seemed very important, because eating raw garlic just once per week on average was associated with only an 8% reduction in risk.

Even smokers reaped the benefits! Smokers who ate raw garlic at least twice a week had a 30% lower risk for lung cancer than smokers who did not eat it.

GARLIC’S POWERS

Garlic’s medicinal powers are thought to be related to several sulfur compounds that are formed when garlic is crushed or chopped. When raw garlic is chewed and swallowed, the volatile oils that contain the beneficial compounds are breathed in and then mostly excreted via the lungs—which is really interesting and unusual!—and this could explain why garlic may protect against lung cancer specifically. In addition, earlier studies done in laboratories have shown that garlic’s compounds, including allicin, can kill human liver, colon and gastric cancer cells…and animal studies suggest that garlic also provides some protection against breast cancer and lymphoma.

This new study did not examine the effects of eating cooked garlic or taking garlic supplements, and earlier studies that looked at those forms of garlic had inconsistent results. So for now, the evidence suggests that raw garlic is the way to go. Fortunately, there are many simple and tasty ways to incorporate fresh, raw garlic into your diet by adding it to other healthful foods. For example, you can put chopped raw garlic in fresh salsa and bruschetta, which also include nutritious tomatoes…in guacamole, which also is rich in healthful avocado oils…and in hummus, a good source of plant protein. Even easier: You also can add chopped raw garlic to salad dressings—homemade or store-bought—just before serving and get an automatic “dose” to help protect your lungs every time you enjoy a salad.

For additional updates on lung cancer: Read our recent reports, Lung Cancer Breakthroughs: Prevention and Detection and New Personalized, Precision Approach to Lung Cancer Treatment.