Consuming fruits and vegetables of all kinds have long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like ginger decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
1) Digestive issues
The phenolic compounds in ginger are known to help relieve gastrointestinal irritation, stimulate saliva and bile production and suppress gastric contractions and movement of food and fluids through the GI tract.
2) Nausea
Chewing raw ginger or drinking ginger tea is a common home remedy for nausea during cancer treatment.
Pregnant women experiencing morning sickness can safely use ginger to relieve nausea and vomiting, often in the form of ginger lozenges or candies.
During cold weather, drinking ginger tea is a good way to keep warm. It is diaphoretic, which means that it promotes sweating, working to warm the body from within. As such, in the wake of a cold, ginger tea is particularly useful.
To make ginger tea at home, slice 20-40 g of fresh ginger and steep in a cup of hot water. Adding a slice of lemon or a drop of honey adds flavor and additional benefits, including vitamin C and antibacterial properties.
3) PAIN REDUCTION
A study involving 74 volunteers carried out at the University of Georgia found that daily ginger supplementation reduced exercise-induced muscle pain by 25%.
Ginger has also been found to reduce the symptoms of dysmenorrhea (severe pain during a menstrual cycle). In one study, 83% of women taking ginger capsules reported improvements in pain symptoms compared to 47% of those on placebo.
4) INFLAMMATION
Ginger has been used for centuries to reduce inflammation and treat inflammatory conditions.
A study published in the Cancer Prevention Research journal found that a ginger root supplement administered to volunteer participants reduced inflammation markers in the colon within a month. Researchers in the study explained that by decreasing inflammation, the risk of colon cancer is also likely to decrease. Ginger has also shown promise in clinical trials for treating inflammation associated with osteoarthritis.
GINGER ROOT – THE POSSIBLE HEALTH BENEFITS
In this video, Dr. Josh Axe discusses the possible health benefits of ginger root.
GINGER – NUTRITIONAL PROFILE
Using fresh ginger is an easy way to flavor foods and drinks without adding unnecessary sodium. Since it is often consumed in such small amounts, ginger does not add significant quantities of calories, carbohydrates, protein, or fiber.
Ginger does contain numerous other anti-inflammatory and antioxidant compounds beneficial to health such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin, and salicylate.
Ginger provides a variety of vitamins and minerals:
- Carbohydrate – 17.77 g
- Dietary Fiber – 2 g
- Protein – 1.82 g
- Dietary Fiber – 2 g
- Sugars – 1.7 g
- Sodium – 13 mg
- Vitamin B6 – 0.16 mg
- Calcium – 16 mg
- Iron – 0.6 mg
- Vitamin C – 5 mg
- Potassium – 415 mg
- Magnesium – 43 mg
- Phosphorus – 34 mg
- Zinc – 0.34 mg
- Folate – 11 mcg
- Riboflavin – 0.034 mg
- Niacin – 0.75 mg
- Iron – 0.6 mg
The figures above are per 100g of ginger.
On the next page, we look at how to incorporate more ginger into your diet and the health risks associated with consuming ginger.
HOW TO INCORPORATE MORE GINGER INTO YOUR DIET
Ginger pairs well with many different types of seafood, oranges, melon, pork, pumpkin, and apples. When buying fresh ginger, look for a root with smooth, taut skin (no wrinkles) and a spicy aroma.
Store fresh ginger in a tightly wrapped plastic bag in the refrigerator or freezer.
Fresh ginger should be peeled and grated before use. In most recipes, one-eighth teaspoon of ground ginger can be substituted for one tablespoon of freshly grated ginger. Ground ginger can be found in the herbs and spices section of most grocery stores.
Ginger can be steeped in boiling water to make ginger tea – a slice of lemon can be added for a bit of zing.
Quick tips:
- Add fresh ginger to your next smoothie or juice
- Add fresh or dried ginger to your next stir-fry or homemade salad dressing
- Steep peeled fresh ginger in boiling water to make your own ginger tea
- Use fresh or dried ginger to spice up any fish recipe.
POTENTIAL HEALTH RISKS OF CONSUMING GINGER
Natural ginger is safe for most people and causes little to no known side effects. It may exacerbate symptoms of acid reflux in some people. The effectiveness and side effects of ginger supplements will vary by brand and formulation.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.
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