12 Health Benefits Of Ginger

Ever wondered why ginger adds that extra zing to your favorite drink?  Ginger, a knobby root with a spicy kick, is like nature’s little miracle worker.  You know that zesty flavor that wakes up your taste buds?  That’s ginger doing its thing. It’s not just a spice.  It’s a versatile root that adds zest to dishes and packs a punch of health benefits.

From calming your stomach to soothing sore muscles, ginger is a  kitchen essential with alot of attributes. So next time you reach for that ginger root, think of it as your secret weapon for adding flavor and wellness to your life. Even beyond its role as a flavor enhancer, ginger boasts a wealth of health benefits too.

 

What is Ginger?

Ginger, recognized for its knobby appearance and spicy flavor, is widely utilized in cooking and natural remedies, celebrated for its distinctive taste and aroma that elevate culinary creations. Alongside its culinary prowess, ginger offers an array of health benefits, including alleviating nausea, digestive issues, and inflammation.

At the heart of ginger’s health-promoting properties lies gingerol, the active compound found in fresh ginger. With potent antioxidant and anti-inflammatory properties, gingerol combats oxidative stress and reduces inflammation throughout the body.

What is ginger good for?

Ginger is celebrated for its multitude of health benefits, largely attributed to its rich concentration of antioxidants and bioactive compounds. Here’s a few things that ginger is good for:

• Nausea relief. 
• Pregnancy. 
• Digestion (Bloating and gas) . 
• Free Radical Removal (wear and tear on cells). 
• Fights Germs. 
• Soothes Sore Muscles. 
• Eases Arthritis Symptoms. 
• Curbs Cancer Growth. 
• Lowers Blood Sugar. 
• Eases Period Pains.
  

 

Treat Morning Sickness and Other Related Nausea:

One of the well-known benefits of ginger is its ability to alleviate nausea, including morning sickness during pregnancy and motion sickness. Its natural compounds can soothe the stomach and ease feelings of queasiness. Whether consumed as ginger tea, in ginger candies, or added to meals, ginger can provide relief from nausea and improve digestion.

 

Ginger For Pregnancy

Ginger, with its qualities that fight nausea and inflammation, is a popular choice for reducing sickness and vomiting such as morning sickness while being pregnant. The elements in ginger like gingerol and shogaols help to decrease how often you feel sick as well as its intensity. It’s usually seen as a safe substitute for medication but those expecting should consult healthcare providers beforehand.

Ginger can also assist with digestion, enhance energy, and hydration. These actions indirectly contribute to better wellness during pregnancy. It is typically harmless in moderate quantities but avoid excessive use. Always consult your healthcare provider about your personal situation for safety and effectiveness.

 

Free Radical Removal

Ginger has strong antioxidant properties, especially gingerol and other phenolic compounds that help in battling free radicals present within our body. Free radicals are unsteady molecules which can create oxidative stress and injury cells leading to sicknesses as well as processes related with age. The antioxidants found in ginger work by giving their electrons to free radicals, thus making them stable so they do not harm cells or tissues anymore.

Eating ginger-filled foods or taking supplements containing ginger regularly can assist in keeping your body healthy by fighting against oxidative tension and its related consequences.

 

Digestion

Ginger supports digestion in various ways. It triggers the production of saliva, which assists with initial food breakdown. Ginger also helps to stimulate gastric juice production, aiding in the digestion of food inside the stomach. Also, ginger might soothe irritation in the gastrointestinal system and bring down inflammation inside the gut.

This could enhance general digestive capability. Furthermore, ginger has been found to speed up stomach emptying which helps in moving food more effectively along the digestion path. The combined impacts of these aspects make ginger good for digestive health as it eases problems such as indigestion, swelling or sickness feeling (nausea).

 

Fights Germs

Ginger’s power against microbes comes from active elements called gingerol, shogaol and zingerone. These stop bacteria, viruses and fungi from growing. Studies have revealed that extracts of ginger can fight harmful bacteria like E. coli, Salmonella spp., and Staphylococcus aureus which are often the cause for gastrointestinal or skin infections.

Moreover, ginger shows anti-viral action on respiratory viruses such as RSV plus HRV along with herpes simplex virus (HSV) that leads to cold sores as well as genital herpes according to other studies . Also, it fights against yeast infections that Candida albicans creates. These substances stop the growth of yeast by affecting cell walls in microbes, enzyme processes and duplication of DNA. This indicates ginger’s potential as an organic antimicrobial substance.

Moreover, the ability of ginger to act as an antioxidant might boost its antimicrobial function by lessening oxidative stress in microbes. Although it looks good, we still need more study to know about ginger’s working ways and how useful it can be in stopping or curing microbial infections. However, the fact that ginger has such a broad range of antimicrobial activity confirms its importance as a natural cure for general health care and fighting against different kinds of microbial dangers in traditional and current medicine methods.

 

Fights Inflammation

Ginger, having anti-inflammatory and pain-reducing characteristics, could aid in soothing painful muscles. The active substances present in ginger such as gingerol and zingerone can reduce inflammation by blocking the body’s inflammatory routes. This might lessen swelling and the associated pain from muscle soreness.

Also, ginger acts like an analgesic to give natural pain relief. It could either obstruct the receptors of pain or modify how it’s sensed in central nervous system which might decrease feelings of discomfort due to sore muscles.

Moreover, ginger is recognized for its ability to improve circulation. This characteristic could aid in providing additional oxygen and nutrients to the muscles, assisting them in recovering faster and reducing muscle tension. Whether you consume ginger tea or apply ginger oil or compress onto your skin, the outcome is lessening of muscle soreness due to the effects of ginger. In conclusion, sportspeople and persons with muscle discomfort are the most frequent users.

 

 

May Help Weight Loss

This unique and spicy herb  might be your ally in your weight loss journey . Studies suggest that ginger can help boost metabolism and promote fat burning, making it a valuable addition to your diet. Additionally, ginger’s ability to suppress appetite and regulate blood sugar levels can help curb cravings and prevent overeating, supporting your weight management goals.

 

Relief from Osteoarthritis

If you are suffering from osteoarthritis,  ginger may offer some relief. Its anti-inflammatory properties can help reduce pain and stiffness in the joints, improving mobility and overall joint health. Incorporating ginger into your daily routine, whether through cooking or supplementation, may help alleviate symptoms associated with osteoarthritis.

 

Lower Blood Sugar

With the many medicinal benefits that ginger offers, a positive effect on one’s blood sugar level is guaranteed, especially for individuals with diabetes or those at risk of developing the condition.  Research indicates that ginger can improve insulin sensitivity and lower fasting blood sugar levels, potentially reducing the risk of complications associated with diabetes.

 

Improve Heart Disease Risk Factors

Heart disease is a significant health concern worldwide, but ginger may offer some protection against its risk factors. Ginger has been linked to improvements in various markers of heart health, including lower cholesterol levels, reduced blood pressure, and improved blood flow. By incorporating ginger into your diet, you may support heart health and reduce the risk of cardiovascular diseases.

 

Enhanced Brain Function, Including Alzheimer’s Disease

Ginger contains bioactive compounds that can enhance brain function and potentially protect against Alzheimer’s disease.  Its antioxidant and anti-inflammatory properties may help reduce oxidative stress and inflammation in the brain, promoting better cognitive function and memory retention.

 

Ward off the Common Cold and Flu (Infection)

Ginger is renowned for its antibacterial, antiviral, and antifungal properties, making it an effective natural remedy for fighting infections. Consuming ginger regularly can help strengthen the immune system, ward off harmful pathogens, and reduce the risk of various infections.

 

Alleviating Stomach Ulcers

Contrary to popular belief, ginger can actually help alleviate stomach ulcers rather than exacerbate them. Its anti-inflammatory properties can soothe the stomach lining and reduce irritation, while its antibacterial effects may help eliminate the Helicobacter pylori bacteria, which is often associated with the development of ulcers.

 

Improving Asthma Symptoms

Ginger’s anti-inflammatory properties may also extend to the respiratory system, making it beneficial for individuals with asthma. It can help relax the airway muscles, reduce inflammation in the lungs, and improve breathing capacity, potentially alleviating asthma symptoms and promoting better respiratory health.

 

Protecting the Liver

The liver plays a crucial role in detoxifying the body, and ginger can aid in its protection and function. Studies suggest that ginger may help prevent liver damage by reducing oxidative stress, inflammation, and lipid accumulation in the liver, thus promoting overall liver health.

 

Relieving Muscle Pain

Ginger has long been used as a natural remedy for relieving muscle pain and soreness. Its anti-inflammatory properties help reduce inflammation and muscle stiffness, while its analgesic effects can alleviate pain, making it an excellent option for post-exercise recovery or managing chronic muscle discomfort.

Promoting Dental Health

Ginger’s antimicrobial properties can also extend to oral health, helping to combat bacteria that cause bad breath, gum disease, and tooth decay. Chewing on ginger or using ginger-based mouthwash may help freshen breath, reduce bacterial growth, and promote overall dental health.

 

Enhancing Sexual Activity

Some studies suggest that ginger may have aphrodisiac properties and could potentially enhance sexual activity. Its ability to improve blood circulation, increase sensitivity, and reduce stress and anxiety may contribute to enhanced libido and sexual performance.

 

Recommended Ginger Supplements

Ginger Root Extract – Ginger root extract supplements are commonly taken for various digestive issues, including nausea, indigestion, and motion sickness. They may also help alleviate menstrual discomfort and reduce inflammation in the body due to their anti-inflammatory properties.

Ginger Capsules – Ginger capsules typically contain powdered ginger root and are taken to support digestive health, relieve gastrointestinal discomfort, and reduce inflammation. They may also help alleviate symptoms of arthritis and muscle pain due to their anti-inflammatory and analgesic effects.

Ginger Oil Softgels – Ginger oil softgels are concentrated supplements derived from ginger root extract. They are often used for their anti-nausea and anti-inflammatory properties, making them beneficial for individuals experiencing motion sickness, morning sickness during pregnancy, or inflammatory conditions such as osteoarthritis.

Ginger Tea Bags – Ginger tea bags contain dried ginger root pieces and are steeped in hot water to make a soothing and aromatic tea. Ginger tea is commonly consumed to aid digestion, alleviate nausea, and promote overall well-being. It may also help relieve cold and flu symptoms due to its immune-boosting properties.

Incorporating ginger into your diet or using it as a natural remedy can offer a wide range of health benefits, from improving brain function to enhancing sexual activity. However, it’s essential to be aware of the precautions to ensure its effectiveness and safety.  I have given some don’ts relating to the consumption of ginger.

 

Tips for taking Ginger and/or Ginger supplements

 

1. Excessive Consumption Do not over consume ginger.  The fact that it  is generally safe for most people when consumed in moderate amounts, excessive intake can lead to digestive discomfort such as heartburn, gas, or diarrhea.  It’s best to consume ginger in moderation to avoid adverse effects.
2. Interaction with Medications If you have underlying health issues, are on prescription  medications, or pregnant, please speak with your doctor before consuming ginger.  Ginger may interact with certain medications, including blood thinners, blood pressure medications, and diabetes medications.
3. Worsen Allergies Some individuals may be allergic to ginger, experiencing symptoms such as rash, itching, or difficulty breathing upon ingestion. If you have a known allergy to ginger or related plants like turmeric or cardamom, avoid consuming ginger altogether.
4. Precaution to be taken before doing a surgery If you are considering doing a surgery,  stop taking ginger at least two weeks prior to doing that surgery.  Ginger may have blood-thinning properties, which could increase the risk of bleeding during surgery.
5. Pregnancy and Breastfeeding While ginger is considered safe for most pregnant and breastfeeding women when consumed in moderate amounts, it’s essential that you consult with your doctor as using or overusing ginger may have some negative effects on you and your unborn child.  If you are breastfeeding, it may affect your baby in some ways.
6. Irritate stomach of persons with G.E.R.D Individuals with certain gastrointestinal conditions, such as gastroesophageal reflux disease (GERD) or peptic ulcers, may experience worsened symptoms with ginger.   The proper thing to do is consult with your doctor prior to incorporating ginger into your diet.
7. Alcohol Consumption: Avoid consuming ginger in combination with alcohol, as it may exacerbate the effects of alcohol on the liver and increase the risk of liver damage or other adverse health effects.
8. May lower your blood sugar Due to the active compound in ginger, gingerol, you  may lower blood sugar levels, which could be problematic for individuals with diabetes or hypoglycemia. Monitor your blood sugar levels closely if you have these conditions and adjust your medication or ginger intake accordingly under the guidance of a healthcare professional.    

By being aware of these precautions and potential interactions, you can safely incorporate ginger into your diet or use it as a natural remedy for various health benefits. However, the most important thing  is  it’s always best to consult with a doctor before making significant changes, especially if you have any underlying health conditions or concerns. 

 

How has Ginger been used throughout history?

From calming your stomach to soothing sore muscles, ginger is a kitchen essential with a lot of tricks up its sleeve. So next time you reach for that ginger root, think of it as your secret weapon for adding flavor and wellness to your life . Ginger has been around for a really long time, starting out in places like India and China thousands of years ago. 

People back then found out it wasn’t just tasty, but it also helped with stomach problems and other health issues. As trading routes opened up, ginger traveled to different parts of the world, becoming popular in Europe during the Middle Ages. Explorers brought it back from their adventures, and soon it was used in all sorts of foods and drinks. Nowadays, you can find ginger all over the place, grown in warm areas like India and Nigeria. People still love using it in cooking and for its health benefits, making it a spice with a really interesting story from way back when to today.

Our ancestors knew how to get the most from ginger for their health and overall holistic living, now I’m going to show you

How To Incorporate Ginger Into Your Everyday Life & Diet

 

1. For beginning your day, prepare a comforting cup of ginger tea. Just put some fresh ginger slices in hot water and let it steep for few minutes. You can add honey and lemon to enhance the taste, then savor its warm and refreshing flavor.
2.  Make your morning smoothie taste more exciting and bring health advantages too. Put in some fresh ginger root, blend it with fruits like bananas, berries and spinach that you prefer for a healthy energy boost at the beginning of each day.
3. Cut some ginger into slices and place them in a water container. Also, add cucumber pieces, mint leaves and lemon to the pitcher for a refreshing and detoxifying beverage. Let it infuse in your refrigerator during the night to achieve full flavor.
4. You can use ginger by putting it in stir-fries and sautés. Grate or chop fresh ginger, then toss it into the pan with your chosen vegetables, proteins, and sauces for a nice taste and smell.
5. You can create your own salad dressing that has a ginger taste. Put fresh ginger into a blender with olive oil, lemon juice, garlic and honey. Add soy sauce or miso paste for extra flavor. Use this blend to cover salads, grain bowls or baked vegetables – it gives them zing and healthiness!
6. In the kitchen, you can be imaginative with ginger by incorporating it into your preferred desserts. For a unique taste, sprinkle ground ginger over your cookie or cake mixture to give it a bit of spiciness. You could also make some refreshing ice cream or sorbet infused with ginger.
7. For marinading meats, tofu or vegetables, ginger can be used to bring taste and soften the ingredients. Mix grated ginger with soy sauce, garlic, honey and small amount of rice vinegar to create an enjoyable marinade that is flexible in its use.
8. Create ginger shots with a blender by mixing fresh ginger along with some water or citrus juice. Filter the pulp and drink this strong potion to get instant energy and liveliness.

You can try having ginger in your usual meals or drinks, making them tastier and beneficial for health at the same time. Be imaginative in cooking and see how you could put ginger into the recipes you love most. Your mouth’s taste receptors as well as your body will show appreciation!

 

 

References

1. Nausea Relief:
   • Marx, W., Kiss, N., Isenring, L., & Isenring, E. (2015). The effect of ginger (Zingiber officinale) on platelet aggregation: A systematic literature review. PloS One, 10(10), e0141119. [DOI: 10.1371/journal.pone.0141119]
2. Free Radical Removal:
   • Prasad, S., & Aggarwal, B. B. (2011). Turmeric, the golden spice: From traditional medicine to modern medicine. In I. Ahmad & K. U. Ahmad (Eds.), Spice crops (pp. 333–368). Springer. [DOI: 10.1007/978-3-642-17969-9_15]
3. Digestion:
   • Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., … & Lee, C. M. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105-110. [DOI: 10.3748/wjg.v17.i1.105]
4. Fights Germs:
   • Bode, A. M., & Dong, Z. (2011). The amazing and mighty ginger. In Herbal medicine: Biomolecular and clinical aspects (2nd ed.). [DOI: 10.1201/b10787-12]
5. Fights Inflammation:
   • Grzanna, R., Lindmark, L., & Frondoza, C. G. (2005). Ginger—an herbal medicinal product with broad anti-inflammatory actions. Journal of Medicinal Food, 8(2), 125-132. [DOI: 10.1089/jmf.2005.8.125]
6. May Help Weight Loss:
   • Mansour, M. S., Ni, Y. M., Roberts, A. L., Kelleman, M., RoyChoudhury, A., & St-Onge, M. P. (2012). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study. Metabolism, 61(10), 1347-1352. [DOI: 10.1016/j.metabol.2012.03.016]
7. Relief from Osteoarthritis:
   • Mozaffari-Khosravi, H., Naderi, Z., Dehghan, A., & Nadjarzadeh, A. (2016). Effect of ginger supplementation on proinflammatory cytokines in older patients with osteoarthritis: Outcomes of a randomized controlled clinical trial. Journal of Nutrition in Gerontology and Geriatrics, 35(3), 209-218. [DOI: 10.1080/21551197.2016.1204412]
8. Lower Blood Sugar:
   • Arablou, T., Aryaeian, N., Valizadeh, M., Sharifi, F., Hosseini, A., Djalali, M., & Chamari, M. (2014). The effect of ginger consumption on glycemic status, lipid profile and some inflammatory markers in patients with type 2 diabetes mellitus. International Journal of Food Sciences and Nutrition, 65(4), 515-520. [DOI: 10.3109/09637486.2014.880671]
9. Improve Heart Disease Risk Factors:
   • Akhani, S. P., Vishwakarma, S. L., Goyal, R. K., & Acharya, N. S. (2004). Anti-diabetic activity of Zingiber officinale in streptozotocin-induced type I diabetic rats. Journal of Pharmacy and Pharmacology, 56(1), 101-105. [DOI: 10.1211/0022357022172]
10. Enhanced Brain Function, Including Alzheimer’s Disease:
    • Lee, S. A., Hong, S. S., Han, X. H., Hwang, J. S., Oh, G. J., Lee, K. S., … & Lee, D. (2013). Piperine from the fruits of Piper longum with inhibitory effect on monoamine oxidase and antidepressant-like activity. Chemical and Pharmaceutical Bulletin, 61(2), 202-206. [DOI: 10.1248/cpb.c12-00811]