Ginger is a spice that comes from a flowering plant native to Southeast Asia, and it is well-known for its many health benefits. It has natural anti-inflammatory and anti-nausea properties, which may help with weight loss, managing arthritis, reducing menstrual pain, and more. The part of the plant we use is the rhizome, often called ginger root. You can find ginger fresh, dried, powdered, or in the form of oil or juice, and it is commonly used in recipes, processed foods, home remedies, and beauty products.
Health Benefits of Ginger
Let’s look at some of the health benefits that researchers have studied:
Contains Gingerol - Anti-inflammatory effect
Ginger contains a compound called gingerol, which has strong health benefits. It helps with digestion, can reduce nausea, and may help with colds and the flu. Research shows that gingerol also has powerful anti-inflammatory and antioxidant effects, which can help reduce stress in the body caused by harmful free radicals.
May Help Nausea
Ginger is often used to ease nausea, including morning sickness during pregnancy. It may also help reduce nausea and vomiting from surgery or chemotherapy. However, if you're pregnant, it’s wise to consult with a doctor before taking large amounts of ginger, especially if you have concerns about your pregnancy.
Can Aid Weight Loss
Some studies suggest that ginger might help with weight loss. A review indicated that people who took ginger supplements lost more weight and had a healthier waist-to-hip ratio compared to those who didn’t. Ginger may help because of its anti-inflammatory properties.
May Help Osteoarthritis
Ginger might ease the pain and discomfort associated with osteoarthritis (OA) in the joints. In studies, participants who consumed ginger daily reported less pain and disability. However, findings on this effect vary across different research studies.
Could Lower Blood Sugar
Some research suggests that ginger may help lower blood sugar levels and improve heart health. A recent study found lower blood sugar in people with type 2 diabetes who took ginger supplements. However, these studies are limited, and more research is needed to confirm these benefits.
May Alleviate Indigestion
Ginger may help relieve digestive issues by speeding up how quickly food leaves the stomach. In a study, consuming ginger before meals improved feelings of fullness and bloating in people with indigestion.
Can Ease Menstrual Pain
Ginger may help ease painful periods. Some studies show that it can be just as effective as common pain relievers like ibuprofen, but more research is needed to fully understand its effectiveness.
May Lower Cholesterol
Ginger consumption might help reduce levels of "bad" LDL cholesterol and triglycerides while raising "good" HDL cholesterol. A review of trials found that even small amounts of ginger could have a positive effect, but it may be challenging to eat enough ginger if you do not enjoy its taste.
May Lower Cancer Risk
There is some evidence suggesting that ginger may help reduce the risk of certain cancers due to its antioxidant properties. Some studies involving people at high risk for colorectal cancer showed promising results, but more human studies are needed.
May Protect Brain Health
Compounds found in ginger may help protect against diseases like Alzheimer’s and Parkinson’s. Some animal studies indicate that ginger can help reduce inflammation in the brain, which might help prevent cognitive decline as we age.
Can Fight Infections
Ginger has antimicrobial properties, meaning it could help fight off bacterial and fungal infections. Lab studies showed it might work against various pathogens, but further research is necessary to confirm these findings.
Adding Ginger to Your Diet
If you want to include ginger in your meals, there are many tasty ways to do so. Here are some recipes to try:
- Garlic-ginger chicken with cilantro and mint
By adding ginger to your diet, you can enjoy its flavour and its potential health benefits.
Source: healthline
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