Nutritional Value and Health Benefits of Ginger
Ginger Health Benefits | Fun Facts | Foods with Anti-oxidants | Ginger in Diet | Bottom Line
For decades people have been using ginger in cooking; as a flavoring for foods and for medicinal purposes. Ginger is considered one of the world’s most valuable plants, known for its anti-inflammatory and health-boosting properties. It is a common home remedy for nausea, stomach pain and other health issues. Both fresh and dried ginger is used in cooking (as a spice) to enhance the flavor and benefits of food, and some people take ginger supplements for well-being. This article will highlight interesting facts and several other health benefits associated with ginger consumption.
Ginger Benefits
Ongoing scientific research indicates various health benefits of ginger, ranging from relieving symptoms of indigestion to lowering the risk of developing several health diseases. Here are a few possible health benefits and medicinal uses of ginger:
Helps Alleviate Symptoms of Indigestion
Are you always in a state of constant digestive distress? This one’s for you.
Several studies indicate that enzymes present in ginger can help your body break up and release gases formed in the intestinal tract during digestion, alleviating the symptoms of discomfort and indigestion. Moreover, ginger has been discovered to have healthy and beneficial effects on enzymes like trypsin and pancreatic lipase, which help make the digestion process easy and smooth. Research also suggests that ginger may help increase the movement of substances through the digestive tract, relieving or preventing the symptoms of constipation.
Helps Relieve Nausea and Morning Sickness
Ever experienced morning sickness, nausea or stomach churning? Keep reading.
Ginger is considered effective when it comes to nausea or morning sickness. Moreover, it appears to be beneficial against pregnancy-related nausea or morning sickness. You can put a very small piece of ginger, a teaspoon of lemon juice, some salt to taste, and a glass of water into a juicer to make a tempting ginger juice. However, it is recommended for pregnant women to consult their physician before trying home remedies.
Summary: Enzymes in ginger can help your body break up and expel gases formed during digestion, in turn alleviating the symptoms of discomfort and indigestion. Moreover, ginger is considered highly effective for nausea and morning sickness.
Helps Reduce Blood Sugar Levels
Ginger has been shown to improve blood sugar levels and may have strong anti-diabetic properties. Ginger consumption has been associated with reduced levels of Hemoglobin A1c (HBA1c), which is referred to as a marker for long-term sugar levels. If consumed in moderation, ginger may help lower blood sugar levels by regulating insulin production. In addition to that, the anti-inflammatory properties of ginger may also help prevent certain diabetes complications.
Helps Improve Cardiovascular Health
Studies suggest that ginger consumption has been associated with reduced levels of the following:
- Hemoglobin A1c (HbA1c)
- Apolipoprotein A-1
- Apolipoprotein B
- Malondialdehyde
Malondialdehyde is a by-product of oxidative stress caused by free radicals. In comparison, apolipoproteins are proteins that get bound to lipids to form lipoproteins. Research suggests that ginger may help reduce malondialdehyde levels and apolipoprotein B to apolipoprotein A-1 ratio, high levels of which are considered to be significant risk factors for cardiovascular diseases. Ginger consumption may, therefore, help reduce the risk of developing cardiovascular diseases. Take a small piece of ginger and make yourself some tea from it today; it helps keep the heart healthy.
Summary: Ginger may help reduce blood sugar levels by regulating insulin production and reducing the levels of HbA1c. It may also help lower cardiovascular disease risk by lowering malondialdehyde levels and apolipoprotein B to apolipoprotein A-1 ratio.
| Nutritional Value of Ginger | |
| Energy | 80 kcal |
| Carbohydrates | 17.77 g |
| Sugar | 1.7 g |
| Dietary Fiber | 2 g |
| Fat | 0.75 g |
| Protein | 1.82 g |
| Water content | 79 g |
Note: The values are based per 100 grams of raw ginger root
(Source: Wikipedia)
Helps Reduce Inflammation
An ongoing scientific investigation suggests that ginger possesses phytochemical properties that may help fight off chronic inflammation. In addition, a study suggests that oral consumption of ginger may help reduce inflammation caused by osteoarthritis, effectively and safely. It may further help combat inflammation caused by various diseases, due to its anti-inflammatory content.
Helps Prevent Cancer
“Gingerol” is the primary bioactive compound present in ginger. Gingerol is responsible for much of the medicinal properties ginger is commonly known for. In addition, research indicates that gingerol has potent anti-inflammatory and anti-oxidant properties, so it may help combat oxidative damage caused by free radicals. Owing to these free-radical damaging and anti-cancer properties, gingerol may have a preventive and protective effect against cancer. This is how ginger may help reduce the risk of developing cancer, especially gastrointestinal cancer (colorectal or pancreatic cancer).
Summary: Ginger is rich in anti-inflammatory compounds that help ward off chronic inflammation in the body. In addition, gingerol, the primary bioactive substance present in ginger, may have protective effects against cancer.
Can Help Fight Infections
Ginger consumption may help lower the risk of developing infections. The extract may have anti-bacterial activity and inhibit the growth of different bacteria. In addition, fresh ginger can potentially work against the ‘Respiratory syncytial’ viruses, a cause for some respiratory infections.
Furthermore, in the following ways, ginger may help ward off various diseases in your body:
Helps Lower Cholesterol Levels
The food you eat significantly impacts your overall health and well-being. According to several scientific studies, ginger may help lower Low-density lipoprotein (LDL) or bad cholesterol in the blood. It is assumed that people with hyperlipidemia (excess of lipids, fats, and cholesterol in blood) may be positively affected with regular ginger consumption. An increase in LDL levels is a significant cause of cardiovascular diseases; and by reducing the levels of LDL, triglycerides and total cholesterol in the blood, ginger may help reduce the risk of cardiovascular diseases.
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Helps Ease Menstrual Pain
Do you experience painful menstrual cramps every month? Ginger powder may help ease the pain. Studies suggest that ginger may alleviate the symptoms of dysmenorrhea (severe pain felt during the menstrual cycle) when taken at the beginning of menstruation or periods. In addition, several studies indicate that it acts equally as effectively as various pain killer drugs. Don’t wait much longer: make yourself some fresh ginger tea and get rid of those intolerable menstrual cramps.
Helps Improve Brain Function
Oxidative damage caused by reactive oxygen species and low-grade chronic inflammation can speed up aging. These two are believed to be among the key drivers of age-related cognitive decline. Several observational studies suggest that anti-oxidant and bioactive compounds present in ginger can help restrict inflammatory responses in the brain. It has been studied to also help improve brain function in women.
Fruits and vegetables are considered to be rich in anti-oxidants. Below is a list of some foods
that are high in anti-oxidants:
Summary: Ginger may help alleviate the symptoms of dysmenorrhea (severe pain felt during the menstrual cycle) when taken at the beginning of menstruation or periods. Studies also suggest that anti-oxidant and bioactive compounds present in ginger can help restrict inflammatory responses in the brain.
May Help with Obesity
Ginger may help aid in the process of sustainable weight loss. Research suggests that ginger supplementation may lead to a significant decrease in weight and waist to hip ratio in overweight or obese people. In addition, it has been discovered that regular consumption of ginger, in moderation, can help reduce body mass index (BMI) and blood insulin levels. High insulin levels are linked with a greater risk of obesity. Ginger’s ability to help with obesity and weight-related measurements can be connected with specific mechanisms, such as burning calories and reducing inflammation. Drink a glass of ginger water every day if you want to resolve the problem of obesity in a healthier and safer way.
Keeps Your Mouth Fresh
Who does not want a beautiful and fresh smile? Ginger’s anti-bacterial properties can help brighten up your smile. As mentioned earlier, ginger contains a bioactive compound named gingerol. Gingerol keeps the oral bacteria from growing and reproducing. It will eventually protect against various teeth and gum infections such as periodontal disease.
Helps Ease Muscle Soreness
Are you a fitness enthusiast? If so, ginger can help you as well. Ginger may not help carry away muscle pain at the spot, but it may help tame muscle soreness over some time. Some studies indicate that people who make ginger a part of their diet may have less exercise-induced pain than those who do not consume it. Make your diet flavorful with the addition of healthy and nutritious ginger (or ginger powder).
Ginger is a very flavorful, fragrant herb and can easily be incorporated into your diet. Here are some of the ways in which you can add ginger to your daily diet:
Summary: Research suggests that ginger supplementation may significantly decrease weight (and waist to hip ratio) in overweight individuals. It also helps lower insulin levels in blood. In addition, ginger can help illuminate your smile by keeping the oral bacteria from growing and reproducing. It may also help relieve exercise-induced muscle soreness over some time.
Helps Promote Sweating
Ginger is said to be diaphoretic, which means that it may have the ability to stimulate sweating, and sweating allows your body to release harmful toxins. You may experience a sense of heat or warmth after consuming ginger, as it helps promote sweating. This is also one of the reasons ginger has been used for treating flu and cold in traditional chinese herbal medicine.
Helps Prevent the Occurrence of Gastric Ulcers
Gastric ulcers are defined as painful lesions in the stomach’s inner lining. Non-steroidal anti-inflammatory drugs and excess of H. pylori bacteria in the gut can make the stomach lining more prone to ulceration. However, studies detail that ginger may help inhibit the growth of H. pylori bacteria and can help prevent gastric ulcers caused by Non-steroidal anti-inflammatory drugs, commonly named NSAIDs.
Summary: Ginger may help promote sweating, which in turn helps your body expel harmful toxins. It may also help prevent the occurrence of gastric ulcers by inhibiting the growth of H. pylori bacteria and reducing the effect of NSAIDs.
Bottom Line
Ginger has been used as a common home remedy for nausea, stomach pain, and many other health issues for centuries. It is one of the few superfoods that are worthy of being called a medicinal herb. Ginger is commonly known for its anti-inflammatory and health-boosting properties, and all these health benefits of ginger are now being backed by scientific research. Studies indicate that enzymes present in ginger can help your body break up and release the gas that formed in the intestinal tract during digestion, alleviating the symptoms of discomfort and indigestion. It is considered to be highly effective against nausea and pregnancy-related morning sickness.
Ginger may help reduce blood sugar levels by regulating insulin production and reducing the levels of HbA1c. It may also help lower cardiovascular disease risk by lowering malondialdehyde levels and apolipoprotein B to apolipoprotein A-1 ratio. Gingerol, the significant bioactive substance present in ginger, may have a protective effect against cancer. Ginger can help illuminate your smile by keeping the oral bacteria from growing and reproducing, and it may also relieve exercise-induced muscle soreness over some time.
Ginger Consumption
It can be consumed in different forms, such as dried or fresh. Ginger also comes in the form of a powder and an extract. So, there are various ways to add ginger to your diet to benefit from this miraculous plant.
Ginger consumption appears to be safe to consume for most adults, including pregnant females however do consult your doctor before consuming any herbal supplements. There are some concerns regarding ginger consumption with those taking blood thinning medication such as warfarin or with bleeding disorders.
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Also, check out our informative articles for guidance on healthy lifestyle changes.
What can be the possible side effects of ginger consumption?
Ginger consumption can cause mild effects like heartburn, diarrhea, and general stomach discomfort if consumed in excess.
Can ginger treat cold or cough?
All thanks to the anti-inflammatory properties of ginger, it can help relieve the symptoms of dry or asthmatic cough.
Does ginger help clear phlegm?
Ginger's anti-viral and anti-bacterial properties may help ease chest congestion by drying out excess mucus and preventing its buildup in the chest.