Cloves—those tiny, aromatic flower buds from the Syzygium aromaticum tree—are more than just a warming spice for mulled wine or holiday baking. Packed with bioactive compounds like eugenol, they’ve been used for centuries in traditional medicine.
But what actually happens if you consume three whole cloves daily? Here’s what science and clinical evidence suggest.
1. Powerful Antioxidant Boost
Cloves are one of the richest sources of antioxidants among spices—even surpassing blueberries by some measures. Just three cloves deliver a concentrated dose of polyphenols, especially eugenol, which helps neutralize free radicals and reduce oxidative stress. Over time, this may lower your risk of chronic diseases like heart disease and certain cancers.
2. Natural Anti-Inflammatory Effects
Eugenol also acts as a potent anti-inflammatory agent. Regular intake may help ease low-grade inflammation linked to arthritis, metabolic syndrome, and aging. Some animal studies suggest eugenol can inhibit inflammatory pathways—but human trials are still limited.
3. Improved Oral Health
Chewing or consuming cloves has long been used to relieve toothaches and freshen breath. That’s because eugenol has antibacterial and analgesic properties. Eating 3 cloves daily may help suppress harmful oral bacteria (like Streptococcus mutans), reducing plaque, gum inflammation, and bad breath.
4. Support for Liver Health
Preliminary research (mostly in animals) shows that clove extract may protect the liver from oxidative damage and fatty buildup. Eugenol appears to enhance liver detox enzymes. While promising, human data is still lacking—so don’t rely on cloves as a liver “cure.”
5. Blood Sugar Regulation
Some small human and animal studies suggest cloves may improve insulin sensitivity and help lower blood glucose levels. Compounds in cloves appear to mimic insulin and enhance glucose uptake in cells. For people with prediabetes or type 2 diabetes, this could be a helpful dietary addition—but not a replacement for medication.
6. Digestive Support
Cloves stimulate digestive enzymes and may help reduce bloating, gas, and indigestion. In Ayurveda, they’re used to kindle “agni” (digestive fire). Three cloves a day might gently support gut motility and comfort—especially when consumed after meals.
How to Incorporate Cloves into Your Daily Diet
Eating three cloves every day is easier than you might think. Here are some simple ways to include them in your routine:
- Chew Them Raw: The simplest way is to chew three cloves directly. It might be intense, but it’s effective.
- Add to Tea: Brew cloves in hot water and drink it as a tea. You can also add other ingredients like ginger or cinnamon for additional health benefits.
- Use in Cooking: Cloves can be added to various dishes, including soups, stews, rice, and curries. Just grind them and sprinkle a small amount onto your food.
- Clove-Infused Water: Soak three cloves in water overnight and drink the infused water in the morning.