Discover the 24p kitchen staple that boosts immunity and aids digestion this winter

Incorporating a 24p kitchen essential into your daily meals could be the secret weapon against seasonal sickness and help boost your digestive health this winter. Garlic, a favourite among British households for its flavour-enhancing qualities, has been found to offer more than just taste; it's packed with health benefits too.

Spanish publication El Debate highlighted garlic's rich mineral content, including iodine, phosphorus, potassium, vitamin B6, allicin, manganese, selenium, and antioxidants, which are instrumental in warding off infections, fungi, bacteria, and viruses. El Debate noted: "The properties of garlic as a food and medicine were already known to the Egyptians, Hebrews, Greeks and Romans. Regular consumption of garlic helps dilate blood vessels, which promotes blood circulation and lowers heart pressure.

"Garlic also stimulates the mucous membranes of the stomach, which promotes the production of gastrointestinal secretions and helps the digestive system to work better. Adding garlic to food is beneficial in fighting infections, fungi and viruses. It has antiviral, antibacterial and antifungal properties."

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Research indicates that garlic not only reduces the likelihood of falling ill but can also diminish the duration and intensity of symptoms. A review in the Trends in Food Science and Technology journal praised garlic's ability to "enhance" immune function.

"Clinical studies further demonstrated a prophylactic effect of garlic in the prevention of widespread viral infections in humans through enhancing the immune response," the study authors stated. "This review highlights that garlic possesses significant antiviral activity and can be used prophylactically in the prevention of viral infections."

Separate research, published in 2014, involved 146 healthy volunteers who were given either garlic supplements or a placebo for three months. The group taking garlic had a 63 percent lower risk of catching a cold, although there was no significant difference in recovery time between the two groups.

Another piece of research, featured in the Journal of Nutrition, indicated that consuming 2.56 grams of aged garlic extract daily during the cold season significantly shortened the duration of a cold compared to a placebo group, and also resulted in less severe symptoms.

Garlic might even boast antibiotic qualities. A study by researchers at Washington State University in the US discovered that a compound found in garlic is 100 times more effective than two common antibiotics at combating the Campylobacter bacterium, a frequent culprit behind intestinal illnesses.

How much garlic should we eat each day?

According to pharmacist and nutritionist Cristina García, from Nutricare, garlic is safe for health when consumed properly. She urged people to consider the following recommendations before consumption:

• It is not advisable to consume garlic if you suffer from haemorrhages because its vasodilator effect could be risky in this type of patient

• Patients taking anticoagulants should avoid consumption of this bulb, as it may cause adverse reactions in the body

• Excessive consumption of garlic may cause nausea, burning in the oesophagus and stomach

• Contact with the eyes and skin should be avoided, as it may cause irritation.

Healthline says that eating one to two cloves (three to six grams) of garlic per day may have health benefits. At the time of publishing, a bulb of garlic could be bought from Sainsbury’s for 24p.