In this article on the health benefits of ginger, we are going to look at what good ginger can do to your body and general health.
Ginger is a flowering plant of Southeast Asian origin. One of the healthiest and most delicious spices on the planet, it belongs to the Zingiberaceae family, closely related to Tumeric, (another powerful good-for-you ingredient) cardamom, and galangal.
The underground part of the stem, called the rhizome, is the part commonly used as a spice. It is commonly known as ginger or ginger root. Ginger can be used fresh, dried, powdered, or as an oil or juice. It’s a very common ingredient in recipes. It’s sometimes added to processed foods and cosmetics. Raw ginger is 79% water, 18% carbohydrates, 2% protein, and 1% fat.
There are lots of amazing health benefits of ginger, which we shall examine in this article. These health benefits are supported by scientific research.
Nutritional Information
There are lots of different vitamins and minerals in ginger.
1 tablespoon of fresh ginger has:
- 4.8 calories
- 1.07 grams (g) of carbohydrate
- .12 g of dietary fibre
- .11 g of protein
- .05 g fat
- .1 g of sugar
Vitamins and minerals present in fresh ginger in trace amounts:
Health Benefits Of Ginger
Wondering why you should incorporate ginger into your diet? You’ve probably heard that ginger is beneficial to the human body, but to what extent do you know about the health benefits of ginger? Keep reading to find out!
Ginger has so many wonderful health benefits to the human body. We will examine these benefits one after the other.
1. Medicinal Benefits of Ginger:
Ginger is commonly used in various forms of traditional and alternative medicine. The unique fragrance and flavour of ginger come from its natural oils, the most important of which is gingerol. Gingerol is the main bioactive compound in ginger. It is responsible for much of the medicinal properties and benefits of ginger.
Have you ever wondered what is responsible for that distinct taste of ginger? That is gingerol. It activates spice receptors on the tongue when you eat ginger.
Gingerol has powerful anti-inflammatory and antioxidant effects, according to research. For instance, it may help reduce oxidative stress, which is the result of having an excess amount of free radicals in the body.
2. Improves Muscle Health:
Ginger can help to tame soreness of muscles over time. In some studies, people with muscle aches from exercise who took ginger had less pain the next day, than those who didn’t.
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3. Anti-inflammatory Benefits:
Ginger contains over 400 natural compounds, and some of these are anti-inflammatory, which means it reduces swelling and cell damage. It can also prevent inflammation from starting by reducing cell-signalling activity which may be especially helpful for treating symptoms of both rheumatoid arthritis, osteoarthritis or respiratory inflammation. Relief from pain and swelling might be gotten either by taking ginger by mouth or by using a ginger compress or patch on the skin. In addition, adding ginger to meals can also unlock the amazing health benefits of ginger.
4. Anti-microbial Benefits:
Fresh ginger contains certain chemical compounds that help your body fight germs. They’re especially good at halting the growth of bacteria like E.coli and Shigella, and they may also keep viruses like RSV at bay. Furthermore, keeping your mouth healthy is another health benefits of ginger. The active compounds in ginger called gingerols keep oral bacteria from growing. These bacteria are the same ones that can cause a serious gum infection called periodontal disease.
5. Lowers Blood Sugar and Cholesterol:
One recent small study suggested that ginger may help the body use insulin better. Further studies are needed to see if ginger could help improve blood sugar levels. Additionally, a daily dose of ginger may help battle “bad” or LDL cholesterol levels. In a recent study, taking 5 grams of ginger a day for 3 months lowered people’s LDL cholesterol by an average of 30 points.
6. Protects Against Disease and Improves Immunity:
Gingerol, the bioactive compound found in raw ginger, boosts immunity with its antimicrobial and antifungal properties. Ginger also contains antioxidants and anti-inflammatory properties. The combination of these properties has many health benefits. Other health benefits of ginger are that it helps improves chest congestion, coughs, lower fevers and fight off infections.
The antioxidants in ginger prevent stress and damage to the body’s DNA. They may help the body fight off chronic diseases such as high blood pressure, heart disease, and diseases of the lungs and also promote healthy ageing.
7. Curbs Cancer Growth:
Some studies show that bioactive molecules in ginger may slow down the growth of some cancers like colorectal, gastric, ovarian, liver, skin, breast, and prostate cancer, although more research is needed. Ginger is also a safe option to reduce the symptoms of nausea and pain often associated with cancer treatment.
8. Eases Period Pains:
Menstrual pain is a common symptom during a woman’s cycle, but incorporating ginger might make it more manageable. Using ginger during the first three days of your menstrual cycle helps with pain relief, and the anti-inflammatory properties relieve the bloat that is common with PMS.
9. Nausea and Morning Sickness:
Ginger appears to be highly effective against nausea. It may help relieve nausea and vomiting for people undergoing certain types of surgery. Studies suggest that Ginger may also help chemotherapy-related nausea. However, it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness It may work by breaking up and getting rid of built-up gas in your intestines.
Note that it is recommended that pregnant women who are close to labour or who’ve had miscarriages avoid ginger. Ginger is contraindicated with a history of vaginal bleeding and clotting disorders as well.
10. Ease Digestion:
Ginger helps speed up the digestion process and empty the stomach more quickly. An individual with digestive issues, like indigestion, ulcers and constipation and might find relief by adding ginger into their regular diet, to enjoy the amazing health benefits of ginger. Studies have shown that those who consume ginger digest twice as fast as those who don’t. It increases movement in the digestive tract and promotes healthy enzymes that help break down the foods we eat. Ginger is used medically to treat flatulence and colic.
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11. Promote Healthier Skin:
Ginger improves the health of the skin with antioxidants, increased blood circulation, and antiseptic properties. The antioxidants protect the skin from UV rays and slow the breakdown of collagen, making the skin look younger and tauter.
Antiseptic properties improve acne symptoms. Raw ginger can also help with scarring caused by acne. Ginger’s anti-inflammatory properties also aid in healing irritated skin.
12. Weight Loss Aid:
Some studies have shown that consuming ginger helps in weight loss. Ginger controls insulin levels, boosts metabolism, and aids in workout recovery. Ginger helps with weight loss by giving metabolism a boost and creating a feeling of fullness to prevent overeating. Incorporate ginger with other weight loss efforts to supplement your results and enjoy this wonderful health benefit of ginger.
13. Improves Brain Function:
Chronic inflammation affects your brain over time and may cause a decline in brain activity. This may result in cognitive conditions, mental health struggles, or Alzheimer’s disease.
Ginger reduces inflammation and protects the brain from free radicals due to powerful antioxidants. It also improves memory function by increasing the neurotransmitters in our brain responsible for memory, focus, and reaction time.
Ginger even releases dopamine and serotonin to help fight mental illnesses like depression and anxiety.
If you’re rooting for a healthier you, consider adding ginger to your diet. There are various ways in which you can incorporate ginger into your diet. Some of them can be found below.
How To Incorporate More Ginger Into Your Diet
If you’re wondering how to eat ginger for its health benefits, there are many ways to start incorporating it into your diet. Choose any of the methods below, that work for you to get the best of the health benefits of ginger :
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Ginger Tea
One of the most common ways to consume ginger is in tea. To make ginger tea, you add pieces of chopped or sliced ginger to water and steep it.
To add more flavour, include things like honey or lemon. Some brands of premade tea bags offer ginger varieties, though they may not be as beneficial as raw ginger.
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Spice Up Your Foods
This is one of the most common ways of incorporating ginger into the diet. Simply add minced ginger to meals to reap the health benefits of ginger and add extra flavour to your food. Ginger works well in stir-fries, soups, and curries. Ginger can also be added to desserts or smoothies.
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Ginger Juice
A daily shot of ginger juice is one of the most convenient ways to consume ginger. You can make them at home using a juicer.
Some people even consume ginger raw for more immediate results of health benefits of ginger, if they don’t need to make a full meal or enjoy drinking it.
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