Ginger is a spice that adds delicious flavor to dishes and provides numerous health benefits. This root, which is part of the Zingiberaceae family and related to turmeric, cardamom, and galangal, is commonly used in its underground stem, also known as the rhizome or referred to as the ginger root.
There are several ways to incorporate ginger into your diet, including fresh, dried, powdered, oil, or juice. It’s a popular ingredient in cooking and can also be found in some processed foods and cosmetics.
What is Ginger?
Ginger is a perennial plant widely cultivated for its edible root, which is used as a spice and traditional medicine in many cultures.
The ginger root, also known as ginger rhizome, is part of the plant that is most commonly used in cooking and has a characteristic pungent, slightly sweet, and spicy flavor.
Ginger has a long history of use in traditional medicine, and modern research has confirmed several health benefits associated with its consumption.
These benefits include reducing nausea and vomiting, pain and inflammation, brain function and mental health, and digestive health.
Vital Nutrients of Ginger
Ginger is a low-calorie food that contains various vitamins, minerals, and antioxidants. Some of the key nutrients found in ginger include:
Fiber:
Ginger is a good source of dietary fiber, which helps support healthy digestion and can lower cholesterol levels.
Gingerols and shogaols:
These compounds in ginger are responsible for many of its health benefits, including anti-inflammatory and antioxidant effects.
Magnesium:
Magnesium is essential for bone health, muscle function, and a healthy immune system.
Manganese:
This mineral is essential for bone health, wound healing, and blood sugar regulation.
Potassium:
Potassium is an essential mineral that helps regulate fluid balance and blood pressure and supports healthy muscle and nerve function.
Vitamin B6:
This vitamin is involved in the formation of neurotransmitters and red blood cells and helps regulate hormone levels.
Vitamin C:
Vitamin C is a powerful antioxidant that helps protect cells from damage and supports a healthy immune system.
100 grams (about 3.5 ounces) of raw ginger contains approximately:
- 80 calories
- 17.8 grams carbohydrates
- 1.8 grams protein
- 0.7 grams fat
- 2 grams of dietary fiber
- 415 milligrams potassium (12 percent DV)
- 0.2 milligrams copper (11 percent DV)
- 0.2 milligrams of manganese (11 percent DV)
- 43 milligrams magnesium (11 percent DV)
- 5 milligrams of vitamin C (8 percent DV)
- 0.2 milligrams of vitamin B6 (8 percent DV)
- 0.7 milligrams niacin (4 percent DV)
- 34 milligrams phosphorus (3 percent DV)
- 0.6 milligrams iron (3 percent DV)
Here are the 15 Unique Health Benefits of Ginger.
1. Ginger May Speed up the Digestion Process.
Ginger has been used for centuries in many cultures to support digestion. Recent research has demonstrated that ginger can help speed up digestion in several ways.
It stimulates the digestive system, which helps move food and waste through the intestines more quickly.
This can be especially beneficial for improving digestive health, as it can help to reduce instances of constipation and other uncomfortable digestive issues.
2. Ginger may Help with Weight Loss.
Studies show that consuming ginger may lead to an increased feeling of fullness, reducing the likelihood of overeating, boosting metabolism, and reducing inflammation within the body.
Research suggests that ginger’s antioxidant properties make the consumer feel more energized and better equipped to maintain a healthy lifestyle.
In addition, studies have found that ginger can help to reduce body fat, cholesterol, and triglycerides – key measures in losing weight.
3. Ginger May Reduce the Risk of Joint Pain and Stiffness.
Ginger has anti-inflammatory properties that can help to reduce joint pain and stiffness, making it an excellent remedy for people with arthritis.
Furthermore, ginger extract also contains antioxidants that combat free radicals in the body, helping to reduce cellular damage to the joints caused by oxidative stress from arthritis.
4. Ginger May Help Fight Fungal Infections
Ginger has antimicrobial properties that can help to fight fungal infections, such as Candida albicans.
This makes ginger an effective remedy for people prone to fungal infections. It can help improve immunity and increase the body’s ability to fight off the infection, while also relieving any itching or burning associated with infection.
5. Ginger May be Used for Natural Wound Treatment.
Ginger has been used as a natural wound treatment for centuries. It has been shown to promote healing and reduce the risk of infection.
Additionally, studies have confirmed that the compounds within ginger are powerful enough to fight bacteria, which further helps reduce the risk of infection caused by open wounds.
6. Ginger May Promote Food Digestion and Absorption.
Ginger can help promote digestion and absorption of food, improving overall gut health.
It is a widely recommended natural remedy for treating indigestion and heartburn and is known for its many healing properties.
Traditional medicines and herbs have been using ginger root for centuries to help ease the symptoms of digestive ailments.
7. Ginger May Help with Stomach Upsets.
Ginger is an effective remedy for stomach upsets, such as nausea, vomiting, and indigestion. Ginger is well-known for its digestive properties, making it effective in dealing with nausea and vomiting.
Studies have found that ginger can reduce symptoms’ frequency, intensity, and duration – specifically those related to motion sickness and gastric infections.
8. Ginger May Help Lower Blood Pressure.
Ginger root has been shown to positively impact blood pressure, making it an effective remedy for people with high blood pressure.
The ginger extract appears to lower blood pressure by acting as a natural calcium channel blocker and dilating the blood vessels.
9. Ginger May Improve Digestive Health.
Ginger root has been shown to improve digestive health by reducing inflammation, increasing gut mobility, and improving the overall gut environment.
Studies have shown that ginger has beneficial anti-inflammatory and anti-nausea properties due to its phenolic compounds, which can help reduce acid reflux and upset stomachs.
Additionally, it’s loaded with minerals like copper, magnesium, and zinc that work together to improve digestion.
10. Ginger May help Protect against Stomach Ulcers.
Studies have demonstrated that ginger extract can significantly reduce stomach ulcers.
This is because of its effectiveness in decreasing inflammation and promoting overall gut health.
The anti-inflammatory properties of ginger are believed to be down to its active compound, called gingerols.
11. Ginger May Support Skin Recovery.
Ginger extract can provide skin health benefits to people with skin problems. Many studies have demonstrated that ginger, as an excellent natural remedy, helps skin recover faster and more effectively than many popular skin treatments.
This is due to its anti-inflammatory properties and its ability to improve circulation, both of which have the potential to stimulate skin regeneration.
12. Ginger May help as a Brain/Memory Booster.
From ancient times, ginger root has long been known as a brain booster in Africa and many other parts of the world, and thanks to growing research, this humble root is gaining even more attention.
Recent studies have revealed that ginger can help improve brain function and memory, making it an invaluable natural remedy for those facing brain-related issues.
13. Ginger May Help Regulate Blood Sugar and Fight Obesity.
Studies have found that its active compounds interact with proteins in the body to regulate glucose levels and promote beneficial metabolic changes.
This helps to keep blood sugar within normal ranges. In addition, ginger can help fight obesity by accelerating metabolism and reducing fat absorption.
14. Ginger May Help Relief Menstrual Cramps/Pain.
Ginger root has been proven effective for women suffering from menstrual cramps and other dysmenorrhea-related issues.
Multiple studies have shown that taking ginger tea or supplement before the onset of monthly menstrual pain can drastically reduce the severity and duration of the discomfort.
15. Ginger May Inhibit Cancer Growth.
Ginger root has long been heralded for its anti-cancer properties, and recent studies have provided concrete evidence for these claims. 6-gingerol, a compound found in ginger, is believed to be responsible for much of its anti-cancer properties.
Frequently Asked Questions and Answers
A. Is ginger safe for everyone to consume?
Ginger is generally safe for most people when consumed in moderate amounts. However, high doses of ginger can cause heartburn, diarrhea, and other digestive issues.
However, it is always essential for individuals that are pregnant or may be pregnant, have a bleeding disorder, or taking blood-thinning medications to consult with medical doctors before using ginger as a remedy.
B. How much ginger should I consume for maximum health benefits?
The amount of ginger needed for maximum health benefits varies from person to person.
However, a typical daily dose of ginger is 4-5 grams per day, which can be consumed in fresh, powdered, or dried form. It’s always best to speak to your doctor before starting a new supplement regimen.
C. How Do I add ginger to my regular daily diet?
Adding a few pieces of fresh ginger to hot water to make ginger tea.
Adding finely chopped fresh ginger or powdered ginger as a regular spice.
Adding ginger to other fruits to make smoothie. Some call it ginger smoothie.
Also, by adding ginger powder/ground ginger when baking cookies, cakes, or pastries.
TWV’s Takeaway and Conclusion.
Ginger is an effective herbal remedy for many ailments, including nausea, vomiting, pain, and indigestion, because of its anti-inflammatory and antioxidant properties.
It’s no wonder this root has been used in traditional medicine for centuries and is one of the very few superfoods actually worthy of that term.
Disclaimer
It is important to note that the information provided in this article is only for educational and informational purposes.
Researchers have not thoroughly investigated many compounds in ginger, and scientific evidence does not support some ancient and traditional medicine claims about ginger’s healing qualities.
Therefore, consult a healthcare professional before adding more ginger to your diet or taking a ginger supplement.
