Ginger is undoubtedly one of the most
popular superfoods on our planet, and we can attribute that to both its unique
flavor and has many health benefits. Not only that it's highly versatile and
easy to use in both beverages and preparations, offering benefits from beating
motion sickness to better brain function.
So, what is it for, and how to consume
ginger?
In the market, ginger is available in
powder, fresh as dry, capsules, or in juices, and lemonades as an ingredient
that gives personality to the drink, it has antioxidant, and anti-inflammatory
properties. Besides, it contains therapeutic compounds such as gingerol,
shogaol, paradol, and zingerone which are responsible for a large number of its
profits.
What are Ginger and Ginger Root?
Ginger is often confused with turmeric due
to its shape and image. Ginger is closely related together with cardamom. Ginger
root, which is the underground part of this plant is well known for its medicinal
properties.
The health benefits of ginger root have been
documented around the world for thousands of years, including in ancient
Chinese, Roman, Greek, Arabic, and Sanskrit texts [1].
Nutrition in Ginger
Benefits of Ginger to Health
1. Helps Treat Nausea
As a natural remedy to relieve nausea and
vomiting, ginger has been used for many years.
An analysis of 12 studies involving 1,278
pregnant women found that ginger helped decrease symptoms of nausea with
minimal risk of side effects [3]. On the contrary, a study showed that the
patients who are treated with chemotherapy, ginger helped to reduce the
severity of nausea for them [4].
2. Protects Against Stomach Ulcers
Stomach ulcers are sometimes caused by
very painful sores that form on the stomach wall resulting in indigestion,
fatigue, heartburn, and discomfort.
Just before we have known that ginger
helps prevent stomach ulcers. A 2011 study showed that powdered ginger protects
against aspirin-induced ulcers by lowering levels of inflammatory proteins and blocking
enzymes associated with their development [5].
3. May Inhibit Cancer Growth
Ginger has a compound ingredient, named
6-gingerol, which possesses strong anti-cancer abilities.
Test-tube studies have shown that ginger
and its compounds are effective in blocking the growth and development of
ovarian, pancreatic, and prostate cancer cells [6, 7, 8]. Despite many
significant attributes of ginger, it is needed more research to determine the
properties of ginger against cancer in general.
4. Relieves Joint and Muscle Pain
It has been cited that ginger has a strong
anti-inflammatory capacity, that helps treat both muscle and joint pain related
to arthritis.
Daily consumption of ginger has been shown
to help substantially reduce muscle soreness caused by exercise [9]. On the
other hand, another study conducted on people with osteoarthritis (usually in
the knees) showed that the consumption of ginger extract helped reduce knee
pain and the need for pain medications [10].
5. Improve Brain Function
Alzheimer's and Parkinson's are fatal
brain harmful diseases that are called neurodegenerative diseases which have
been linked to oxidative stress and chronic inflammation of the brain. With its
great antioxidant and anti-inflammatory properties, we could assume that ginger
may play a vital role in brain health.
Some studies have shown that ginger
extract might protect against brain aging and cognitive decline [11, 12]. A
2012 study has given the good news that ginger helps progress attention and
cognitive function in middle-aged women [13].
6. Relieves Inflammation
Inflammation is mainly a healthy,
autoimmune response to injury and infection, but chronic inflammation is alleged
to contribute to conditions like obesity, diabetes, cancer, and heart disease [14].
A review of studies in the International
Journal of Preventive Medicine showed that gingerol, shogaol, paradol, and
zingerone compounds in ginger may help inhibit the synthesis of some markers of
inflammation [15].
Another benefit of ginger that remains to
be proven but has appeared in the prevention of blood clots (reducing the
possibility of heart attacks) thanks to its natural acids that thin the blood [16].
7. Fight Fungal Infections
Fungal infections sometimes can cause a
wide variety of fatal circumstances, such as jock itch or athlete's foot. Ginger
should get thanks to its antifungal properties; ginger helps kill the fungi
that cause these diseases.
A 2016 study showed that ginger is
effective against two types of fungus that commonly cause mouth infections [17]. On the other hand, another study tested the antifungal effectiveness of
plants and found ginger to be the most effective at killing fungus [18].
8. Relieves Menstrual Cramps
Many women, unfortunately, suffer side
effects such as pain, cramps, and headaches associated with menstruation. While
many people are turning to over-the-counter medications to relieve symptoms, where
natural alternatives like ginger can be just as effective.
A study conducted found that ginger
reduced menstrual pain as effectively as ibuprofen and mefenamic acid [19].
Another study in 2009 showed that it reduces both the intensity and duration of
menstrual pain [20].
9. Regulates Blood Sugar Levels
High blood sugar levels contribute to many
negative symptoms, even probably causing problems like diabetes or nerve
damage.
An important piece of information recently
published is that ginger helps promote blood sugar balance. A 2015 study found
that fasting ginger intake reduced blood sugar by 12% and improved long-term
blood sugar by 10% [21].
10. Lowers Cholesterol Levels
High cholesterol levels surely cause
blockages in blood pathways, resulting increasing the risk of heart disease.
Cardiovascular diseases are the foremost
cause of death globally, tentatively taking an estimated 17.9 million lives
each year.
Thanks to ginger, it naturally has many
benefits in lowering cholesterol and triglyceride levels, reducing the chances
of cardiovascular problems.
A study conducted found that ginger
consumption could significantly reduce bad cholesterol (LDL) while increasing
amounts of good cholesterol (HDL) compared to a placebo group [22]. Another
study showed ginger to be as effective at improving cholesterol markers as
atorvastatin, a commonly prescribed medication for this condition [23].
11. Blocks Bacterial Infections
Having antifungal attributions, ginger is
a great antibacterial, and effective against urinary tract infections,
pneumonia, or bronchitis, among others.
Ginger was found to help inhibit the
growth of certain strains of bacteria linked to gum disease [24], and also
effective against several drug-resistant strains of bacteria [25].
12. Promotes Good Digestive System Health
The most outstanding attribute is its
ability to support digestive health and prevent problems such as indigestion or
dyspepsia, which usually causes pain, heartburn, fullness, and discomfort.
According to a study conducted, ginger
helps stomach emptying by 25% compared to a placebo in people with indigestion [26]. Besides, taking ginger capsules with a meal doubled the rate of stomach
emptying [27].
How to Consume Ginger
Already
it has been enlightened that ginger is a great superfood for anyone, but how do
we consume it?
Ginger can come in different formats:
💦 Powdered ginger
💦 Ginger in capsules
💦 Ginger root (fresh)
💦 Ginger tea
💦 Lemonade with Ginger
💦 Lemon and ginger juice with chia seeds
In the case of wanting to add fresh ginger
to our diet, we suggested cutting a few slices and adding it to our drinks for
an extra kick. Moreover, it can also be grated or blended to add to soups,
salads, or sweets to boost its flavor.
Moreover, you can use ginger powder in cooking baked goods, desserts, and candies. A great tasty addition to sauces, stews, or curries.
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1 Comments
Excellent writing
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