Ginger, a popular herbaceous plant, offers numerous health benefits beyond flavoring dishes. It has also been used four thousands of years in herbal medicine to treat various ailments, including upset stomach, pain relief, menstrual pain, and arthritis.
The zingiber officinale Roscoe species, known for its anti-inflammatory, antioxidant, and antiemetic properties, is the most common species. Read on how to incorporate ginger into your diet and how to maximize its benefits beyond its popular ginger shot.
The Benefits
Ginger offers numerous health benefits, making it a potential natural remedy for those experiencing discomfort.
Nausea
Ginger is commonly used to alleviate nausea and vomiting due to its ingredients that block pain-transmitting receptors in the stomach. Regular administration of ginger has been shown to alleviate symptoms associated with chemotherapy. It may also help with morning sickness in the early stages of pregnancy, although it doesn’t decrease the number of times one vomits. However, excessive consumption can cause more nausea and heartburn, so it’s not recommended. Ginger may also have a labor-inducing effect, so consult a doctor before consuming large amounts.
Colds
Ginger’s antimicrobial and anti-inflammatory properties protect against infections. Its root contains gingerol and shogal, improving mucous membrane blood circulation and removing mucus quickly. Ginger’s essential oils are also pain-relieving, beneficial for dry coughs and sore throats.
Bloating and other digestive issues
Ginger, a root compound, aids in digestion by stimulating stomach acid, saliva, and bile production, reducing the likelihood of bloating and indigestion. The essential oil found in ginger can also alleviate flatulence. However, those with a sensitive stomach or sensitivity to spicy foods should be cautious when consuming ginger. Further studies are needed to definitively confirm its effectiveness in reducing bloating and other digestive issues.
Pain
Ginger’s anti-inflammatory properties are beneficial for reducing pain in various parts of the body, especially in those with osteoarthritis. Research shows that those with osteoarthritis have reduced levels of pro-inflammatory cytokines, which regulate joint movement. Ginger also helps manage dysmenorrhea, pain before menstruation, and minimizes menstrual cramps. It stimulates blood circulation, making it ideal for treating sore muscles, as they are better supplied with nutrients, allowing them to recover more easily from training.
Cholesterol and reducing blood sugar levels
Gingerol may lower blood sugar and cholesterol levels by supporting glucose intake in muscle cells and regulating insulin production. Studies show ginger reduces cholesterol production, but further research is needed for more clarity.
Drawbacks of Ginger
Ginger, a non-toxic spice, can cause side effects when consumed in high doses, including stomach pain, flatulence, heartburn, and diarrhea. Pregnant or gallstone-prone individuals should be cautious, as ginger may reduce bleeding time. Blood thinners should also be aware of potential risks. However, ginger can be enjoyed without worry, but high-concentrated drinks like ginger shots should be avoided. Consult a doctor or healthcare provider for health benefits.
How to eat ginger
Although It all comes down to individual taste ginger, is best consumed raw and unpeeled. It contains vitamin C, which is heat-stable and has antioxidant properties. If you prefer a spicy taste, you can reduce its spiciness with heat. Ginger balances the sweetness of fruits and pairs well with savoury dishes like stir-fries, soups, curries, salad dressing, and desserts. To maximize its health benefits, incorporate ginger into your diet regularly, as a small amount can go a long way.
How to drink ginger
Ginger shots are popular due to their palatable taste and health benefits. Infusing ginger with hot water and adding herbs can also enhance its taste. Ginger can be added to smoothies and shakes, but prepackaged teas and ginger ale may not be the most beneficial. Ginger supplements, though not well regulated, can be difficult to determine their quality.
