11 Proven health benefits of ginger
Ginger is among the healthiest (and most delicious) spices in the world.
It is full of nutrients and bioactive substances that have powerful benefits for your body and brain.
Here are 11 health benefits of ginger that are supported by scientific research.
1. Ginger contains gingerol, a substance with powerful medicinal properties
Ginger is a flowering plant that comes from China.
It belongs to the Zingiberaceae family and is closely related to turmeric, cardamon, and Laos (Galangal root).
The rhizome (underground part of the stem) is the part that is often used as a spice. It is often called ginger root or just ginger.
Ginger has a very long history of use in different forms of traditional/alternative medicine. It has been used to promote digestion, reduce nausea and help fight the flu and colds, to name but a few.
Ginger can be used fresh, dried as a powder, or as an oil or juice and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes.
The unique smell and taste of ginger come from natural oils, of which gingerol is the most important.
Gingerol is the most important bioactive compound in ginger, responsible for many of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects.
In short: Ginger is a popular spice. It contains a lot of gingerol, a compound with powerful anti-inflammatory and antioxidant properties.
2. Ginger can treat many forms of nausea, especially morning sickness
Ginger seems to be very effective against nausea.
For example, it has a long history of use as a remedy for seasickness, and there are indications that it is just as effective as prescribed medication.
Ginger can also relieve nausea and vomiting after surgery and in cancer patients undergoing chemotherapy.
But it can be most effective when it comes to pregnancy-related nausea, such as morning sickness.
According to a review of 12 studies that examined a total of 1278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce the symptoms of nausea bloating.
Ginger, however, had no effect on vomiting in this study. heartburn
Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts may increase the risk of miscarriage, but there are currently no studies to support this.
In short: A portion can help prevent various types of nausea. This applies to seasickness, chemotherapy-related nausea, nausea after surgery and morning sickness.
3. Ginger can reduce muscle pain and pain in general.
Ginger has been shown to be effective against exercise-induced muscle pain.
In one study consuming 2 grams of ginger a day for 11 days significantly reduced muscle pain in people who exercise a lot.
Ginger has no immediate impact, but can be effective in reducing the daily progression of muscle pain.
It is believed that these effects are induced by the anti-inflammatory properties.
In short: Ginger seems to be effective in reducing the daily progression of muscle pain and can reduce muscle pain caused by exercise.
4. The anti-inflammatory properties can help with osteoarthritis
Osteoarthritis is a common health problem.
It involves degeneration of the joints in the body, leading to symptoms such as joint pain and stiffness.
In a controlled study with 247 people with osteoarthritis of the knee, those who had taken the ginger extract had less pain and needed less pain medication.
Another study showed that a combination of ginger, cinnamon and sesame oil can reduce pain and stiffness in osteoarthritis patients when applied locally.
In short: there are some studies that show that ginger is effective in reducing the symptoms of osteoarthritis, which is a common health problem.
5. Ginger can drastically reduce blood sugar levels and heart disease improve risk factors
This research area is relatively new, but ginger can have powerful anti-diabetic properties.
In a recent study in 2015 of 41 participants with type 2 diabetes, 2 grams of ginger powder were taken per day, and the fasting blood sugar level decreased by 12 %.
It also dramatically improved HbA1c (a marker for long-term blood sugar levels) leading to a 10% reduction over a 12-week period.
There was also a 28% decrease in ApoB / ApoA-I and a decrease in markers for oxidized lipoproteins by 23%. These are both important risk factors for heart disease.
In short: Ginger demonstrated that it lowers blood sugar levels and improves various risk factors for heart disease in patients with type 2 diabetes.
6. Ginger would help in the treatment of chronic indigestion
Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach.
It is believed that delayed emptying of the stomach is a major cause of indigestion.
Interestingly, it has been shown that ginger accelerates the emptying of the stomach in people with this condition.
After eating soup, ginger reduced the time needed to empty the stomach from 16 to 12 minutes.
In a study of 24 healthy subjects, 1.2 grams of ginger powder accelerated gastric emptying by 50% before a meal.
In short: Ginger seems to speed up the emptying of the stomach, which can be beneficial for people with digestive disorders and stomach complaints.
7. Ginger powder can significantly reduce menstrual pain
Menstrual pain (dysmenorrhea) refers to pain that is felt during the menstrual cycle of a woman.
One of the traditional applications of ginger is for pain relief, including menstrual pain.
In one study, 150 women were instructed to take 1 gram of ginger powder per day during the first 3 days of menstruation.
Ginger managed to reduce pain as effectively as the medicines mefenamic acid and ibuprofen.
In short: Ginger seems to be very effective against menstrual pain at the beginning of menstruation.
8. Ginger can lower cholesterol levels
High levels of LDL lipoproteins (“bad” cholesterol) are linked to an increased risk of heart disease.
The food you eat can have a big impact on the LDL values.
In a 45-day study of 85 individuals with high cholesterol levels, 3 grams of ginger powder produced significant reductions in most cholesterol markers.
This is supported by a hypothyroidism study in which ginger extract reduced the LDL cholesterol to a similar extent to the cholesterol-lowering drug atorvastatin.
Both studies also showed reductions in total cholesterol and triglycerides in the blood.
In short: There is some evidence, both in animals and in humans, that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels.
9. Ginger contains a substance that can help prevent cancer
Cancer is a serious disease characterized by the uncontrolled growth of abnormal cells.
Ginger extract has been studied as an alternative treatment for various forms of cancer.
The anti-cancer properties are attributed to 6-gingerol, a compound found in large amounts in raw ginger.
In a study with 30 people, 2 grams of ginger extract per day reduced significantly pro-inflammatory signaling molecules in the large intestine.
However, a follow-up study in persons with a high risk of colon cancer did not confirm these findings.
There is some, albeit limited, evidence that ginger can be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed.
In short: Ginger contains a compound called 6-gingerol, which contain protective effects against cancer. However, much more needs to be examined.
10. Ginger can improve brain function and protect against Alzheimer’s disease
Oxidative stress and chronic inflammation can accelerate the aging process.
They are thought to be one of the main drivers for Alzheimer’s disease and age-related cognitive decline.
Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory reactions that occur in the brain.
There are also indications that ginger can directly improve brain function. In a study of 60 middle-aged women, the ginger extract was found to improve response time and working memory.
There are also numerous studies on animals that show that ginger can protect against age-related deterioration of brain function.
In short: Studies suggest that ginger can protect against age-related damage to the brain. It can also improve brain function in older women.
11. The active ingredient in ginger can help to fight infections
Gingerol’s bioactive compound in fresh ginger can help reduce the risk of infection.
Ginger extract can even inhibit the growth of many different types of bacteria.
It is very effective against the oral bacteria that are linked to inflammatory diseases in the gums, such as gingivitis and periodontitis. Ginger tea.
Fresh ginger can also be effective against the RSV virus, a common cause of respiratory infections.
Ginger is one of the few “superfoods” that really deserve this term.
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