Ginger has been used in medicine and cooking for centuries and is still a widely used home treatment option for various health problems such as nausea and stomach pain. Cooking with fresh or dried ginger and drinking ginger herbal tea are typical ways of using it, while others prefer taking ginger supplements for their believed health advantages.
The Zingiber officinale plant produces ginger root, which has been utilized in Chinese and Indian healing practices for numerous centuries.
The root of the ginger plant has properties that may alleviate nausea and vomiting, enhance digestion, and contain antioxidants and other nutrients that can act as a treatment for arthritis, inflammation, and various types of infection. Additionally, ginger can reduce the likelihood of developing health problems like diabetes and cancer.
Discover in this article the possible health benefits of ginger, including others, as well as the corresponding research that supports them.
Ginger
Although originally rooted in Southeast Asia, ginger is no longer limited to that region, as growers worldwide now offer this tropical flowering plant. Being a close kin of turmeric, it belongs to the Zingiberaceae family. Its scientific name, Zingiber officinale, is believed to have originated from its Sanskrit equivalent (singabera).
The leafy plant grows to about three feet tall and produces clusters of greenish-purple flowers. Ginger’s root or rhizome is the part used as a spice or healing aid. Depending on the variety, the inside of the root can be yellow, red, or white. It’s harvested by pulling the entire plant out of the soil, removing the leaves and cleaning the root.
Fresh ginger can be consumed, while dried ginger can be stored as a spice and processed into tablets, capsules, or liquid extracts. The root contains approximately 2 percent essential oil, which is utilized as a fragrance in soaps and cosmetic products.
Although ginger is rich in antioxidants, it lacks essential vitamins, minerals, and calories. The Department of Agriculture states that a mere 2 teaspoons of ginger contains only 4 calories and no substantial quantities of nutrients.
The majority of ginger studies have focused on daily doses of 250 mg to 1 g, taken up to four times a day. The FDA has approved a maximum daily intake of 4 g and considers ginger root to be generally safe for consumption.
Ginger has numerous types of vitamins and minerals.
Fresh ginger, when measured in one tablespoon, contains:
- 5 calories
- 1 gram (g) of carbohydrate
- 0.1 g of dietary fiber
- 0.1 g of protein
- 0 g fat
- 0.1 g of sugar
Fresh ginger contains small amounts of vitamins and minerals.
- Vitamin B3 and B6
- Iron
- Potassium
- Vitamin C
- Magnesium
- Phosphorus
- Zinc
- Folate
- Riboflavin
- Niacin
Eating ginger as part of a balanced diet is typically deemed safe. However, taking concentrated supplements can increase exposure to the root’s chemical properties and potentially result in adverse effects such as heartburn, gas, or diarrhea.
Some possible medicinal applications of ginger are listed below, as it may possess properties that are anti-inflammatory, antibacterial, and antiviral.
1. Reducing gas and improving digestion
In 2018, a review found that numerous studies have explored the impact of ginger on gas production in the intestines during digestion. The findings suggest that the enzymes present in ginger can help dissolve and eliminate this gas, thereby relieving any discomfort.
It is believed that the chemical compounds present in ginger can alleviate stomach pain and improve digestion, as has been confirmed by modern research. Moreover, ginger has been suggested as a remedy to mitigate morning sickness among pregnant women, and studies have suggested that it is a safe and potentially effective method to alleviate nausea.
Ginger has a capacity to aid with stomach problems that transcends pregnancy. It can also alleviate the symptoms of queasiness and vomit after surgery, as well as in patients undergoing chemotherapy.
The ingestion of ginger might enhance indigestion indications by facilitating a quicker emptying of the stomach. According to a minor investigation, consuming 1.2 g of ginger pills ahead of a meal hastened the digestion progression among individuals experiencing indigestion.
Furthermore, research indicates that ginger has the potential to alleviate or prevent constipation by enhancing the motility of the digestive tract. Additionally, ginger seems to have positive impacts on pancreatic lipase, an enzyme that facilitates digestion in the small intestine.
2. Relieving nausea
According to a review conducted in 2020, ginger has been found to be helpful in reducing morning sickness and easing nausea experienced as a result of cancer treatment.
According to a review conducted in 2016, gingerols and shogaols, which are responsible for producing the smell, can be effective in preventing nausea and vomiting. Nevertheless, the levels of these compounds differ based on the type of ginger used. The study discovered that dried ginger had the most significant concentration of gingerol, followed by fresh ginger and powdered ginger tea.
Among the adult cancer patients examined in the review, a study consisting of 576 individuals showed that the optimal dosage for minimizing nausea was 0.5 grams (g) and 1.0 g.
Out of the seven studies that were examined, five indicated the positive effects of ginger, whereas two did not yield any positive outcomes. The reviewers propose that the divergent findings could be attributed to variations in the types and formulations of ginger used. Additionally, they recommend more research on humans to obtain a comprehensive understanding of the impact of ginger on nausea and other gastrointestinal problems.
3. Supporting the immune system
Although many individuals turn to ginger to aid in their recovery from a cold or the flu, there is primarily anecdotal evidence to support this practice.
In an older study from 2013, researchers investigated the effects of fresh and dried ginger on one respiratory virus in human cells. The results suggest that fresh ginger may help protect the respiratory system, while dried ginger did not have the same impact.
According to a 2017 extensive study, consuming ginger on a daily basis can potentially boost the immune system, which may in turn provide protection against chronic ailments and aid in recovering from diseases like the flu or common cold.
Further research will be necessary to confirm the effects of ginger extract on the immune system, despite a study in 2019 that indicated daily ingestion of ginger extract resulted in a stronger antibody response in nonsmokers.
4. Reducing inflammation
In 2015, a review showed that oral consumption of ginger is moderately effective and relatively safe in addressing inflammation from osteoarthritis. Nevertheless, the authors cautioned that the small scale of the studies utilized in their meta-analysis may not accurately reflect the wider populace.
In the meantime, a study conducted in 2017 which reviewed 16 clinical trials concluded that ginger’s phytochemical properties can potentially help fight inflammation. However, the authors also emphasized the need for more research to identify the optimal dosages and types of ginger extract for maximum efficacy.
Recent studies have centered their attention on utilizing ginger extract on the pained joint’s outer layer. These topical remedies show promise in alleviating arthritis discomfort minus any adverse reactions.
5. Relieving pain
The gingerol compounds found in ginger may reduce pain by providing anti-inflammatory and analgesic benefits.
A 2016 review concluded that ginger may specifically help reduce dysmenorrhea — pain right before or during a period. However, the authors acknowledge that the studies they had reviewed were often small or of poor quality.
Additional research is necessary to completely investigate the link between the consumption of ginger and alleviation of pain.
6. Supporting cardiovascular health
Ginger extract has been indicated as a potential aid in the prevention of cardiovascular disease.
According to a study conducted in 2017, which involved 4,628 participants, ginger consumption on a daily basis could act as a preventive therapy against a range of chronic conditions such as coronary heart disease, high blood pressure, diabetes, hyperlipidemia, cerebrovascular disease, and fatty liver disease. The study authors concluded that ginger had promising potential as a preventive measure.
Additional research is necessary to establish if ginger can aid in the treatment of cardiovascular illness.
A study conducted in 2016 revealed that ginger extract aided in diminishing the frequency of heart irregularities in rats with diabetes. The authors speculated that this decrease might be attributed to the extract’s antioxidant features.
7. Relieves menstrual cramps
Ginger could potentially be as effective as pain relievers such as Advil when it comes to menstrual pain. According to a study, women who consumed 250 mg ginger capsules four times daily experienced the same level of pain relief as those who took 250 mg of mefenamic acid or 400 mg ibuprofen capsules four times daily.
8. Lowers blood sugar
Incorporating ginger into your diet may enhance blood sugar levels and decrease the likelihood of contracting type 2 diabetes. In a particular research done on participants having type 2 diabetes, it was observed that the group consuming 1,600 milligrams (mg) of ginger powder for 12 weeks showed advanced insulin sensitivity, reduced triglycerides and decreased total cholesterol levels in comparison to the control group.
In another research, it was discovered that individuals with type 2 diabetes experienced a significant decrease in their fasting blood sugar levels by taking 2 grams of powdered ginger supplements daily.
9. Mitigates respiratory viruses
Apart from its various other advantages, gingerol could potentially act as a preventative measure against infections. According to research, fresh ginger may have the ability to combat the respiratory syncytial virus (HRSV), which is a frequent cause of respiratory infections and cold-like symptoms.
Gingerol and shogaol, two compounds found in ginger, have the potential to combat a cold by reducing fever, alleviating pain, and suppressing coughs.
10. Lowering cancer risk
Although ginger does not contain protein or other essential nutrients, it is a rich source of antioxidants that can effectively reduce various forms of oxidative stress, according to research. When the body accumulates an excessive amount of free radicals – harmful substances generated through metabolism and other means, oxidative stress may occur.
The accumulation of free radicals within the body is associated with cellular impairment, which can result in various diseases including rheumatoid arthritis, heart attack, chronic inflammation, and cancer. The body’s disposal of free radicals can be supported by consuming antioxidants in the diet.
According to a review conducted in 2015, ginger has the potential to combat various gastrointestinal cancers such as colorectal, gastric, pancreatic and liver cancer. The study affirms that ginger has the ability to impede cancer cell growth in specific types of cancers, while in others it can lead to the demise of cancerous cells.
All the Different Ways You Can Include Ginger in Your Diet
Ginger can be enjoyed in various ways, whether it’s added to your entrees or sipped as tea. It can also enhance the taste of both sweet and savory dishes.
For a healthier option when purchasing ginger for a recipe, choose the fresh root instead of the dried and powdered form as this will contain more gingerol. Ensure that the root is smooth and firm without any signs of shriveling or mold. To prepare the root, use a vegetable peeler or paring knife to remove the brown layer of skin, and then slice or chop it to your preference.
Add ginger to enhance the taste of:
- Marinades for meat and fish
- Asian-inspired stir fry
- Homemade salad dressing
- Soups
- Smoothies
- Sweet potato and carrot dishes
- Tea – boil it in hot water alone or add lemon and a bit of sugar
- Cocktails
- Baked desserts
Sushi is frequently accompanied by pickled ginger and it’s a common ingredient in ramen dishes. Pickled ginger also complements salads and soups. You have the option to purchase it in a container or prepare it from scratch in your kitchen.
In case fresh ginger is unavailable, powdered ginger can be used as a replacement, but it will possess a different aroma and taste, and a smaller quantity should be used. About 1/4 teaspoon of powdered ginger is equivalent to 1 teaspoon of fresh ginger. The utilization of powdered ginger is more frequent when baking.
Growing Ginger in Your Home Garden
Ginger cannot survive in colder climates since it is a tropical plant. Nonetheless, you can still cultivate it in your home. Either plant it at the start of springtime (ensuring that there is no frost) or keep it indoors in a pot if the temperature falls below 50 degrees Fahrenheit.
The process of cultivating ginger is quite uncomplicated. Similar to potatoes, it is possible to initiate the growth of a fresh ginger plant by obtaining a healthy root at the local market. It is recommended to search for a root that measures 3 to 5 inches and possesses some developing buds. For optimal growth, it is advised to soak the root in water for a few hours prior to planting.