Top 20 Proven Benefits of Ginger

by Kiran Patil last updated -

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Ginger is an ancient spice with powerful anti-inflammatory properties. The top health benefits of ginger include its ability to relieve nausea and pain, treat osteoarthritis, prevent cancer, treat arthritis, improve respiratory conditions, and reduce flatulenceIt also helps boost bone health, strengthen the immune system, and increase appetite.

This spicy root is also good for enhancing sexual activity, mitigating obesity, and relieving the pain related to menstrual disorders.

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. In many places, it is mostly used in sweets and alcoholic beverages such as ginger beer and wine.

Today, ginger is on the FDA’s list of generally safe foods and is often used to mask the taste of bitter medicines such as cough syrups.

Uses of Ginger

Fresh raw ginger root is a staple ingredient in Asian cuisines and is used in soups, rice, noodle, and stews. Pickled ginger is offered with sushi as a palate cleanser. World over, it is also used to flavor beverages such as tea, specialty coffees, lemonades, cocktails, and even smoothies. Ginger cookies, candied ginger, and the gingerbread man are popular holiday favorites.

You can make your own ginger tea by steeping grated ginger in boiled water. It is a natural cure for a sore throat, coughs, and colds. Ginger juice and ginger chews are other home remedies, often given to alleviate nausea and digestive problems. It is often used in herbal products such as soaps, shampoos, massage oils, and perfumes.

Ginger supplements are available in most pharmacies in the form of:

  • Dried ginger root
  • Capsules
  • Extracts
  • Syrups
  • Powder form
  • Essential oils

Nutrition Facts

Ginger root, raw
Serving Size :
NutrientValue
Water [g]78.89
Energy [kcal]80
Protein [g]1.82
Total lipid (fat) [g]0.75
Carbohydrate, by difference [g]17.77
Fiber, total dietary [g]2
Sugars, total [g]1.7
Calcium, Ca [mg]16
Iron, Fe [mg]0.6
Magnesium, Mg [mg]43
Phosphorus, P [mg]34
Potassium, K [mg]415
Sodium, Na [mg]13
Zinc, Zn [mg]0.34
Vitamin C, total ascorbic acid [mg]5
Thiamin [mg]0.03
Riboflavin [mg]0.03
Niacin [mg]0.75
Vitamin B-6 [mg]0.16
Folate, DFE [µg]11
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]0
Vitamin A, IU [IU]0
Vitamin E (alpha-tocopherol) [mg]0.26
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]0.1
Fatty acids, total saturated [g]0.2
Fatty acids, total monounsaturated [g]0.15
Fatty acids, total polyunsaturated [g]0.15
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Ginger Nutrition

Most of the benefits derived from ginger are because of the presence of an active constituent called gingerol in it. According to the USDA National Nutrient Database, it is also rich in carbohydrates, dietary fiber, and protein. In terms of minerals, it has sodium, iron, potassium, magnesium, phosphorus, and zinc. Vitamins in it include vitamin C, folate, vitamin B6, riboflavin, and niacin.

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 provide many health benefits.

Health Benefits of Ginger

The various health benefits of this amazing root are given below:

Relieves Nausea

A study published in Nutrition Journal reveals that ginger helps in curing nausea and vomiting connected with morning sickness in pregnancy. It has long been used as a preventive measure for motion sickness and seasickness. Cancer patients who have undergone a chemotherapy can benefit from this root as it will relieve the symptoms of nausea and vomiting. Its quick absorption and rapid regulation of body functions cure nausea in people who have undergone surgeries, without any side effects. This is concluded in a research by Dr. Charles Heckler, University of Rochester Medical Center, US.

Nausea and vomiting, being symptoms of a migraine, can irritate people. By curing both, ginger can effectively treat a migraine and headaches that follow it.Ginger helps reduce nausea

Treats Cold and Flu

Ginger has been prescribed to fight illnesses and infection like cold and flu in all ages. It can be used in the form of tea for keeping the body warm. The tea acts as a diaphoretic and induces sweating, which removes toxins from the body and makes you healthy as before.

Aids in Digestion

Ginger has been discovered to be a facilitator of the digestive process. The elevated sugar levels after a meal may cause the stomach to reduce its natural rate of emptying its contents. It helps in regulating high sugar levels and soothing the stomach, thus, maintaining its regular rhythm. Along with that, it has a number of compounds that improve the absorption of nutrients and minerals from the food we eat. This is why ginger is frequently used as an appetizer or an aperitif since it can stimulate the appetite while preparing the digestive system for an influx of food.

Removes Excess Gas

Ginger is a very strong carminative, meaning that it induces excess gas elimination. Excess gas does much more than leaving you in an uncomfortable situation. Too much gas built up in your system can go upwards and put pressure on delicate organs in the torso. Chewing on a small piece can help force the gas out in a healthy way and also prevent additional gas from building up again.

Stomach Ulcers

Consuming ginger regularly can help improve the gut health, says a research published in Molecular Nutrition & Food Research journal. It prevents the occurrence of ulcers, which are generally characterized by bleeding and acute gastric irritability. In addition, it also inhibits the growth of H. pylori bacteria, which is a major ulcerogenic, thus keeping your stomach healthy.

Ulcerative colitis and Crohn’s disease can create havoc in the body and leave you restless forever. Anti-inflammatory properties of ginger aid in treating these issues.

Reduces Arthritis Pain

Ginger is known to boost bone health and relieve joint pain associated with arthritis. It contains gingerol, which has powerful anti-inflammatory properties. Gingerol has been directly associated with improvements 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.

Relieves Asthma

Ginger has been used traditionally as a medicine to treat respiratory disorders. Recent studies on it have also seconded its anti-inflammatory property. Zerumbone, an active compound, helps relieve asthma. Research shows that the allergic airway inflammation is majorly caused by Th2 dominance and the spicy root is successfully able to suppress it.

Liver Protection

People suffering from tuberculosis can benefit from ginger, as it helps prevent hepatotoxicity. It also protects against the liver-damaging cadmium poisoning caused due to significant ingestion of cadmium. Its essential oil exerts a protective effect against the non-alcoholic fatty liver disease occurring because of obesity.

Mitigates Obesity

Ginger can aid in accelerating weight loss and managing obesity by helping boost your metabolism. It increases exercise endurance capacity so that you work out well and get back into shape to fit in that outfit you were so excited to wear.

Prevents Cancer

The organic compounds like gingerol, in ginger aid in the prevention of breast cancer and many other types of cancer. They have anti-inflammatory properties that help prevent carcinogenic activity in the colon that can lead to colorectal cancer.

A report by Dr. Suzanna Zick, research associate professor at the University of Michigan, US, has shown that gingerol leads to apoptosis in ovarian cancer cells, thereby reducing tumors and the growth of cancerous cells, without harming the healthy cells around them. Gingerol is also known to protect against skin cancer.

Zerumbone, in ginger, is positively linked to prevention of gastric, ovarian, and pancreatic cancer as it functions as an anti-angiogenic and antitumor drug.

Improves Cognition

Ginger is known to delay the onset of neurodegenerative diseases like dementia, Parkinson’s and Alzheimer’s by reducing oxidative stress and inflammation. These harmful factors are also to be blamed for the age-related cognitive decline. Therefore the root, with its powerful nutrients, mitigates the risk of brain damage and keeps your memory intact.

Relieves Muscle Pain

Ginger is well-known for reducing muscle pain and soreness caused due to exercising. The anti-inflammatory properties of this root are to be credited for this benefit.

Prevents Menstrual Cramps

Ginger helps reduce the levels of prostaglandins in the body, hence it aids in relieving cramps. Scientists believe that high levels of prostaglandins contribute to increased menstrual cramps. Cramps are the body’s way of alarming an individual to some type of danger or damage. In this case, prostaglandins, which are hormones that function as chemical messengers, are the key activators of symptoms such as cramps, pains, and fevers.

Boosts Heart Health

Ginger protects the cardiovascular health by lowering the LDL cholesterol levels and increasing the HDL cholesterol levels. It also reduces the risk of blood clotting, thereby helping regulate hypertension and keeping your heart healthy.

Controls Diabetes

Ginger helps regulate the blood sugar levels in people suffering from type 2 diabetes. Glycemic and lipid abnormalities lead to long-term complications in diabetics. Therefore, to improve your insulin resistance and control diabetes, consider adding this root to your diet.

Detoxifies the Body

Ginger is good at promoting sweating. Sweating cleans out the pores and allows your body to eliminate toxins. Research has also shown that sweat includes a germ-fighting compound, named dermcidin. It has been positively connected to reduced bacterial and viral infections as it can create a sheen on the skin, which is a protective layer of previously unknown proteins.

Prevents Infection

Ginger is known to inhibit bacterial, viral, and fungal infection, owing to the presence of gingerol in it. It also helps in maintaining oral health by killing the pathogens in the mouth and keep the teeth and gums intact. Its antibacterial properties help wards off pathogenic bacteria that cause urinary tract infection (UTI), bronchitis, and pneumonia.

Treats Diarrhea

Ginger has been used since ancient times to cure diarrhea since it prevents stomach spasms and gas that contribute to and stimulate it. In China, the powdered form is given to those with diarrhea and this traditional practice is followed for thousands of years; scientists have concluded that these ancient treatments are indeed beneficial for this condition.

Skin Care

Ginger can help in alleviating the symptoms of eczema, owing to its anti-inflammatory properties. By adding ginger tea, or the juice to your diet, you can easily bid goodbye to many chronic skin conditions like dermatitis, acne, and psoriasis.

Increases Sexual Activity

A known aphrodisiac, ginger has been used for years to arouse desire and enhance sexual activity. Its scent has a unique allure that helps in increasing fertility and establishing a sexual connection. This root also helps increase blood circulation, hence blood flows more easily to the mid-section of the body, an important area for sexual performance.

How to Buy?

Select a root that is wrinkle-free or has minimal wrinkles and taut skin. Make sure the skin is not thick and bruised. The best way to check is by scraping it with your nail. The aroma of the fresh root is peppery, sharp, and strong, so inhale the fragrance and enjoy shopping!

How to Store?

It can be stored in a plastic bag in the refrigerator. However, you should peel, cut or grate it only before using it. If you want to store a cut piece of the root, dry it first so that it doesn’t rot away.

Side Effects

The commonly observed side effects of ginger are as follows:

  • Diarrhea
  • Heartburn
  • Stomach upset
  • Hives
  • Swelling
  • Breathing issues

Risks

  • Acid-reflux: It may worsen acid reflux in some people.
  • Gallstones: It can increase bile production, which may cause the stone to create a block in bile flow. Talk to your doctor before using it.
  • Diabetes: It can affect your insulin and blood sugar levels drastically so make sure you talk to your doctor before adding it to your diet.
  • Blood-thinning: It should not be eaten with blood-thinning medicines or aspirin as it may affect blood clots.
  • Pregnant women: Intake of ginger has been connected to a miscarriage. Though it is generally considered safe, consult your doctor before making any change in your diet.

History and Origin

Not only is ginger known as an essence and a spice, it is known to be one of the oldest remedies in herbal and aromatic traditional treatments, especially in China, India, and the Middle East. In China, it has been used for over 2,000 years for curing inflammation and diarrhea. Native to the Indo-Malaysian rain forests, ginger favors lush, moist, tropical soils for cultivation.

Its cultivation may have begun in southern Asia, but it has now spread to East Africa and the Caribbean as well. The perennial plant grows bright red flowers that come in different shapes such as torch and honeycomb and are often used in seasonal festivals in the South Pacific for the decoration of stalls, houses, and even dresses.

Interesting Fact

Queen Elizabeth I of England, a fan of this rhizome, was the one to invent the gingerbread man in the 16th century, and it is now loved by millions of children (and adults) around the world. The gingerbread man was presented at a Royal ball, and several were made to resemble respected guests as well.

References
About the Author

Kiran Patil completed his B.Tech and M. Tech (Chemical Engineering) from IIT Bombay. He founded Organic Facts and has a keen interest in health, nutrition, and organic living. He is a serial entrepreneur and a digital marketing expert. When not working he likes to trek and do gardening.

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