Given its anti-inflammatory and anti-nausea qualities, among other things, ginger may offer a wide range of health advantages. It may help you lose weight, manage your arthritis, and ease the discomfort of your menstrual cycle, among other things.
A flowering plant native to Southeast Asia is the source of ginger . It provides several health advantages and enhances the flavor of both savory and sweet dishes. It is linked to galangal, cardamom, and turmeric and is a member of the Zingiberaceae family.
Typically, the portion of the stem that is utilized as a spice is the rhizome, or underground portion. It's frequently referred to as ginger or just ginger .
Ginger can be used fresh, dried, powdered, or in juice or oil. It is an ingredient in a lot of recipes, processed foods, over-the-counter medications, and cosmetics.
What are 11 ginger health benefits?
These are the top 11 scientifically proven ginger health benefits.
1. Contains gingerol, which has powerful therapeutic effects.
Ginger has long been used in both conventional and complementary medicine. Among its many uses are to help with digestion, lessen nausea, and combat the common cold and flu.
Ginger derives its distinct flavor and aroma from its natural oils, the most significant of which is gingerol.
The primary bioactive ingredient in ginger is ginger ol. It is the cause of many of the therapeutic benefits of ginger .
Studies have demonstrated the strong anti-inflammatory and antioxidant characteristics of gingerol. For example, it might aid in lowering oxidative stress, which is brought on by the body producing an excessive amount of free radicals.
Gingerol, a compound with strong anti-inflammatory and antioxidant qualities, is abundant in ginger.
2. Is able to alleviate nausea and morning sickness
Ginger has potential applications in the treatment of nausea, particularly morning sickness and pregnancy-related nausea.
Ginger may lessen nausea brought on by chemotherapy and help patients experiencing some types of surgery feel better after vomiting.
While generally safe, it's best to see a doctor before taking large amounts if you're pregnant.
Those who are nearing labor or have a history of vaginal bleeding or pregnancy loss should avoid ginger throughout pregnancy. It might not be appropriate for people who have clotting issues either.
Regularly consuming ginger may help avoid nausea and other symptoms of morning sickness.
3. May help with weight loss
Studies on people and animals indicate that ginger may be useful for losing weight.
In 2019, a study revealed that incorporating ginger supplements into one's diet led to a noteworthy decrease in body weight, the waist-hip ratio, and the hip-hip ratio among individuals dealing with overweight or obesity.
Ginger may have some effect on weight loss through certain mechanisms, such as its anti-inflammatory properties.
Research involving both human and animal subjects indicates that ginger might be beneficial for factors related to weight. These consist of the waist-to-hip ratio and body weight.
4. Can help with osteoarthritis
Degeneration of the joints causes osteoarthritis (OA), which manifests as joint stiffness and discomfort.
According to one review, ginger may lessen pain and impairment.Depending on the study, the subjects consumed 0.5–1 grams of ginger daily for 3–12 weeks. The majority were diagnosed with OA of the knee.
However, other research has not found any evidence of the same impacts.
Many, however, stopped their treatment because they found ginger to be unpleasant to taste or because it irritated their stomach.
Some evidence suggests that ginger may help alleviate the symptoms of osteoarthritis, particularly those related to the knee.
5. May improve heart disease risk factors and lower blood sugar
According to several studies, ginger may offer benefits for diabetics.
In a 2015 trial, two grams of ginger powder were taken daily by 41 individuals with type 2 diabetes.
A research published in 2022 discovered that taking supplements containing ginger significantly lowered HbA1c and fasting blood sugar in individuals with type 2 diabetes.
Results from 10 trials, in which subjects took 1,200–3,000 mg daily for 8–13 weeks, were examined in the evaluation.
The lipid profile was not shown to be impacted by ginger supplementation.
12 weeks later:
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Their blood sugar was 12% lower after fasting.
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They had 10% lower hemoglobin A1c (hba1c) levels.
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They had a 28% lower apolipoprotein b/apolipoprotein a-I ratio.
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They had 23% less malondialdehyde (mda) in their bodies.
Oxidative stress can lead to elevated levels of malondialdehyde (MDA) and a high ratio of apolipoprotein B/apolipoprotein A-I. Both of them increase the risk of heart disease.
To validate these findings, additional research is necessary as this was a tiny study.
Ginger has been shown in a 2019 analysis to lower type 2 diabetes patients' HbA1c levels, but the investigators did not draw same conclusion about fasting blood sugar levels.
For those with type 2 diabetes, ginger may improve a number of heart disease risk factors and lower blood sugar levels.
6. Can help treat chronic indigestion
Ginger accelerates the movement of food through the stomach, which may help with indigestion.
When someone experiences indigestion without a known cause, they are said to have functional dyspepsia. This condition manifests as nausea, belching, bloating, and abdominal pain. It frequently coexists with IBS, or irritable bowel syndrome.
In one study, researchers discovered that, in comparison to taking a placebo, indigestion symptoms in patients with functional dyspepsia were dramatically reduced when a concoction of ginger and artichokes was consumed before to a main meal.
People who suffer from indigestion and associated stomach discomfort may get relief from their symptoms as ginger seems to expedite the emptying of the stomach.
7. May reduce menstrual pain
Menstruation pain, or dysmenorrhea, may be lessened with ginger .
According to some research, ginger may be a more effective menstrual pain reliever than acetaminophen, caffeine, or ibuprofen (Novafen).
However, additional research is required.
Ginger may be just as useful as certain drugs in treating menstruation discomfort.
8. May help lower cholesterol levels
There is a correlation between a higher risk of heart disease and elevated levels of LDL (bad) cholesterol.
A study of 26 trials conducted in 2022 revealed that consuming ginger significantly increased HDL cholesterol and decreased triglycerides and LDL cholesterol. The effectiveness of doses lower than 1,500 mg daily was observed.
But if you don't like the flavor of ginger, it could be difficult to consume such large amounts of it in your diet .
Studies have demonstrated that ginger can significantly lower LDL, commonly known as "bad" cholesterol.
9. May help reduce cancer risk
Due to compounds like ginger ol and other antioxidants and anti-inflammatory chemicals, ginger may possess potential anticancer benefits.
Based on available data, these substances may be able to lower the incidence of gastrointestinal malignancies, including liver, pancreatic, and colorectal cancer.
Twenty participants in a trial who had a high risk of colon cancer ingested two grams of ginger every day for 28 days. The participant's intestinal lining shown less cancer-like alterations at the conclusion of the trial than anticipated.
Nevertheless, the majority of research on ginger and cancer risk has not included human participants.
Gingerol, found in ginger, may offer some cancer-prevention benefits. But additional research is required.
10. May prevent Alzheimer's disease and enhance brain function
According to some research, the chemicals 6-shogaol and 6-gingerol found in ginger may help prevent degenerative disorders like multiple sclerosis, Parkinson's disease, and Alzheimer's.
Oxidative stress and chronic inflammation can play a substantial role in the development of Alzheimer's disease and age-related cognitive decline.
According to certain research on animals, the bioactive components and antioxidants in ginger may be able to prevent inflammatory reactions in the brain. This could aid in halting cognitive aging.
According to research on animals, ginger may be able to shield the brain from aging-related harm.
11. Can help fight infections
Due to its antibacterial qualities, ginger may be helpful in the treatment of bacterial and fungal illnesses.
According to findings from laboratory research, it seems to be effective in combating:
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Staphylococcus aureus (S. aureus) is responsible for a variety of diseases.
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Escherichia coli (E. coli) is a contributor to intestinal infections.
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Candida albicans (C. albicans) is responsible for causing fungal infections in various areas such as the mouth, vagina, and more.
But additional research is required.
Because eating ginger actively fights off harmful germs and fungi, it may reduce the chance of infection.
Adding ginger to your diet
You may include ginger in your diet by include it in your food and beverages. Here are some dishes you should try:
Risks and side effects
Most people can safely consume ginger in moderation.
However, in certain individuals, high dosages may result in the following symptoms:
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Abdominal discomfort
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Heartburn
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Diarrhea
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Mouth and throat irritation
It is advisable to see a healthcare provider before using it, while it is probably safe to use when pregnant or nursing.
Frequently asked questions
Which 5 health advantages does ginger offer?
Ginger may provide numerous health advantages. For example, it might assist in managing weight loss , lowering cholesterol, protecting nerve function, and lowering the risk of cancer. It might also help minimize nausea.
What vitamin does ginger contain?
The amount of vitamin C in one teaspoon of raw ginger is 0.1 mg. Small levels of calcium, magnesium, and other minerals are also present.
Who should avoid ginger?
Most people can probably take ginger safely if they use it occasionally. Although there isn't any proof that using it while pregnant or nursing is dangerous, it's recommended to see a healthcare provider first.
In summary
The nutrient s and bioactive substances found in ginger may benefit your body and brain in a number of ways.
It might aid with nausea control, infection prevention, cancer risk reduction, and other things.
To prove ginger offers these advantages, more study is necessary.
