What is Ginger?
Ginger, also known as Zingiber officinale, is a flowering plant, whose root or rhizome is used as a spice. It can be consumed in many forms, fresh, dried, powdered, and in the form of oil and juice. Ginger is a common ingredient in Asian cuisines where it is used to build flavors in curries, dressings, and soups. It is also used in sweets and alcoholic beverages such as ginger cookies, ginger beer, and wine.
Ginger Nutrition
Most of the benefits derived from ginger are because of the presence of an active constituent called gingerol. According to the USDA FoodData Central, it is also rich in carbohydrates, dietary fiber, and protein. In terms of minerals, it has sodium, iron, potassium, magnesium, phosphorus, and zinc. its vitamins include vitamin C, folate, vitamin B6, riboflavin, and niacin. [3] [4]
There are many anti-inflammatory and antioxidant compounds like pantothenic acid, beta-carotene, capsaicin, curcumin, caffeic acid, and salicylate in it. Also, the presence of active compounds like shogaol, zerumbone, terpenoids, flavonoids, paradol, and zingerone in ginger provides many health benefits. [5]
Health Benefits of Ginger
While the traditional uses of ginger for better health are numerous, today we can easily add to it the multiple beneficial properties discovered and confirmed by research. Let’s take a look at some of the most popular health benefits of ginger.
May Relieve Nausea
Ginger has long been used as a potentially preventive measure for motion sickness and seasickness. A study published in Nutrition Journal reveals that ginger may help in relieving nausea during pregnancy, but was not seen to be as effective in treating problems of vomiting. Significantly, it did not show any side-effect, an important factor when treating pregnant women. [6]
Its quick absorption and rapid regulation of body functions cure nausea in people who have undergone surgeries, without any side effects. Nausea is also a symptom of migraine. By curing it, ginger can also help in managing migraines.
Ginger is a common ingredient in Asian cuisines where it is used to build flavors in curries, dressings, and soups.
May Treat Cold and Flu
This is traditionally used in many Asian countries against cold and flu. A study published in the Journal of Ethnopharmacology found that fresh ginger shows potential antiviral properties against respiratory tract infections. It can be used in the form of tea for providing relief to sore throat and coughing. [7]
May Aid in Digestion
Ginger finds a prominent mention in Chinese medicine as a facilitator of the digestive process. While many of its benefits are established part of traditional medicinal history, a review published in 2019 in the journal Food, Science & Nutrition asked for more human studies to understand effective dosage. The study, however, agreed that there was substantial anecdotal evidence, backed by clinical trials. [8]
It is also frequently used as an appetizer or an aperitif since it can stimulate the appetite while preparing the digestive system for an influx of food. It works well as a carminative, thus helping with flatulence.
May Be Remedial for Stomach Ulcers
Ginger may prevent the occurrence of ulcers, which are generally characterized by bleeding and acute gastric irritability. According to a study published in 2016 in the World Journal of Gastrointestinal Pharmacology and Therapeutics, it is very effective in inhibiting the growth of H. pylori bacteria, which is ulcerogenic, thus keeping your stomach healthy. [10]
May Reduce Arthritis Pain
Ginger is known to boost bone health and relieve joint pain associated with arthritis. It may contain gingerol, which has powerful anti-inflammatory properties. It can improve movement in osteoarthritis, knee inflammation, and rheumatoid arthritis, as cited in a study published in Arthritis & Rheumatism journal. Along with that, it also suppresses the inflammatory compounds like cytokines and chemokines at the source before they begin to affect the body.
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