Ginger is a popular but very precious plant.Your physical and emotional health can both benefit from including ginger in your diet.
Ginger is one of the healthiest (and most delicious) spices in the world. It is linked to galangal, cardamom, and turmeric and belongs to the Zingiberaceae family.
The stem’s underground part, or rhizome, is often used as a seasoning. It is commonly known as ginger root or just ginger.
Ginger can be consumed in a variety of forms, including fresh, dried, powdered, oil, juice, and others. It appears in recipes quite often. It is sometimes included in cosmetics and processed foods.
Here are 10 well-researched health benefits of ginger.
Top 10 Best Health Benefits Of Ginger
Reduce Nausea
Ginger has long been recommended as an effective treatment for motion sickness and seasickness. According to a study in the Journal of Nutrition, ginger may help with nausea during pregnancy but has not been successful in resolving vomiting issues. Notably, it shows no side effects, which is important to treat pregnant women.
This is one of the main health benefits of ginger. It treats nausea in surgical patients without causing any side effects due to its rapid absorption and physiological function correction. Another symptom of a migraine is nausea. Ginger can treat and support migraines.
Prevents Osteoarthritis
Osteoarthritis (OA) is a common medical condition.
It involves a degenerative condition of the joints in the body, leading to symptoms including stiffness and discomfort in the joints.
According to a literature review of the best health benefits of ginger, people who used ginger to treat their arthritis experienced significant pain relief and decline.
There were only a few minor negative effects, such as not liking the taste of ginger. However, the unpleasant feeling in the stomach and the taste of ginger still caused about 22% of the study subjects to give up.
Study participants were given between 500 mg and 1 gram of ginger daily for 3 to 12 weeks. Most of them have been diagnosed with knee arthritis.
Another study from 2011 found that topically applied ginger, mastic, cinnamon, and sesame oils could help people with knee arthritis with less pain and stiffness.
Prevents Risk Factors For Heart Disease
Although research in this area of health benefits of ginger is still in its infancy, ginger may offer powerful anti-diabetes properties.
In a 2015 study, 2 grams of ginger powder per day reduced fasting blood sugar by 12% in patients with type 2 diabetes.
Furthermore, hemoglobin A1c (HbA1c), a measure of long-term blood sugar, had a significant improvement. Over a 12-week period, HbA1c was reduced by 10%.
The ratio of Apolipoprotein B/Apolipoprotein A-I decreased by 28%, while malondialdehyde (MDA), a consequence of oxidative stress, decreased by 23%. High MDA levels and high ApoB/ApoA-I ratios are both significant risk factors for heart disease.
But keep in mind that this was just a small study. While the results are quite promising, they must first be verified in more extensive research before any recommendations can be made.
A 2019 literature review also found that ginger significantly reduced HbA1c in people with type 2 diabetes, which is somewhat hopeful news. But it also found that ginger had no effect on blood sugar levels measured before meals.
Significant Reduction In Menstrual Pain
The pain experienced during menstruation is called dysmenorrhea.
Ginger has been used for centuries to treat pain, especially menstrual discomfort.
During the first three days of their menstrual cycle, 150 women were asked to take either ginger or a nonsteroidal anti-inflammatory drug (NSAID) in a 2009 study.
The three groups each received four daily doses of ibuprofen (500 mg), mefenamic acid (250 mg), or ginger powder (250 mg) (400 mg). Ginger can relieve discomfort as well as two NSAID medications.
More recent trials have also found that ginger is just as effective as drugs like mefenamic acid and acetaminophen/caffeine/ibuprofen (Novafen) and that it’s more effective than a placebo).
While these results are encouraging, more thorough research on the health benefits of ginger in relation to larger study populations is still needed.
Prevent Cancer
This is one of the valuable health benefits of ginger has been studied as a complementary treatment for different types of cancer.
Gingerol, which is abundant in raw ginger, is believed to have anti-cancer properties. A substance called gingerol is thought to be particularly potent.
2 grams of ginger extract per day significantly reduced inflammatory signaling molecules in the colon in a 28-day study in people at normal risk for colorectal cancer.
However, a subsequent investigation of people at high risk of developing colorectal cancer did not yield similar results.
Although there is little evidence, ginger may be useful in the treatment of other gastrointestinal malignancies such as pancreatic and liver cancers.
It may also be beneficial in the treatment of ovarian and breast cancer. Overall, additional research is needed.
Lower Cholesterol
The risk of heart disease is associated with high levels of LDL (bad) cholesterol.
Your diet can have a significant impact on your LDL levels.
It is important to note that the study participants received a very large amount of ginger, despite the fact that the reduction in LDL was very good.
Some arthritis study participants who received doses of 500 mg to 1 gram of ginger left the study due to an unpleasant aftertaste.
An increased risk of heart disease is associated with high levels of LDL (bad) cholesterol.
Your diet can have a significant impact on your LDL levels.
In a 2018 trial with 60 participants with high cholesterol, 30 people taking 5 grams of ginger powder daily reported a 17.4% drop in their LDL (bad) cholesterol levels within three months.
It is important to note that the study participants received a very large amount of ginger, despite the fact that the reduction in LDL was very good.
Some arthritis study participants who received doses of 500 mg to 1 gram of ginger left the study due to an unpleasant aftertaste.
Participants in the health benefits of ginger study of all three studies also saw a reduction in their total cholesterol. Both laboratory mice and participants in the 2008 trial experienced reduced blood triglycerides.
Enhance Mental Performance And Prevent Alzheimer
Chronic inflammation and oxidative stress both accelerate the aging process.
They are thought to be one of the main causes of Alzheimer’s disease and age-related cognitive decline.
According to several animal studies, ginger’s bioactive components and antioxidants may reduce brain inflammation.
There is some evidence that one of the best health benefits of ginger can directly improve brain function. A 2012 study of healthy middle-aged women found that a daily dose of ginger extract enhanced working memory and response time.
Several animal studies also demonstrate that ginger may help prevent age-related decline in cognitive function.
Enhance Mental Performance And Prevent Alzheimer
Chronic inflammation and oxidative stress both accelerate the aging process.
They are thought to be one of the main causes of Alzheimer’s disease and age-related cognitive decline.
According to several animal studies, ginger’s bioactive components and antioxidants may reduce brain inflammation.
There is some evidence that one of the best health benefits of ginger can directly improve brain function. A 2012 study of healthy middle-aged women found that a daily dose of ginger extract enhanced working memory and response time.
Several animal studies also demonstrate that ginger may help prevent age-related decline in cognitive function.
Help Fight Infections
The risk of infection can be reduced with gingerol.
In fact, ginger extract can prevent many types of bacteria from growing.
According to a 2008 study, it is particularly effective at fighting oral germs that are linked to gingivitis and periodontitis. These two gum conditions are both inflamed.
Respiratory syncytial virus (RSV), the main cause of respiratory infections, can also be successfully treated with fresh ginger.
Support for Liver Protection
This is another of the best health benefits of ginger. Ginger is advantageous for tuberculosis patients because it guards against hepatotoxicity. According to animal studies, it also guards against the liver-damaging cadmium toxicity brought on by large cadmium ingestion. Its essential oil has a preventive effect against obesity-related non-alcoholic fatty liver disease.
