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A Southeast Asian blooming plant is used to make ginger. Including ginger in your diet can improve both your physical and mental health.
One of the world’s healthiest (and most tasty) spices is ginger. It is a member of the Zingiberaceae family and is related to galangal, cardamom, and turmeric.
The subterranean, or rhizome, portion of the stem is what is most frequently used as a spice. It is frequently referred to as ginger root or just ginger.
Fresh, dried, powdered, oil, juice, and other forms of ginger can all be employed. It appears in recipes quite frequently. It is occasionally included in cosmetics and processed meals.
Here are 11 health advantages of ginger that have been verified by research.
Has strong therapeutic qualities found in gingerol.
Ginger has a very long history of use in both conventional and complementary therapies. A few of its uses include helping with digestion, easing motion sickness, and fighting the flu and common cold.
The natural oils in ginger, of which gingerol is the most significant, are what give it its distinct aroma and flavor.
The primary bioactive ingredient in ginger is gingerol. It is largely to blame for ginger’s therapeutic qualities.
Research has shown that gingerol has potent anti-inflammatory and antioxidant properties. For instance, it might assist in lowering oxidative stress, which is brought on by the body having too many free radicals.
Gingerol, a compound with potent anti-inflammatory and antioxidant effects, is abundant in ginger.
Address a variety of nausea symptoms, particularly morning sickness
Ginger seems to be very useful at preventing nausea. It might aid those undergoing particular types of surgery in reducing nausea and vomiting. Ginger may potentially lessen nausea brought on by chemotherapy, but larger human studies are required.
It might, however, work best for nausea brought on by pregnancy, such as morning sickness.
A study of 12 trials involving a total of 1,278 pregnant women found that 1.1-1.5 grams of ginger can considerably lessen nausea symptoms.
But one study found that ginger had no impact on instances of vomiting.
Even though ginger is generally regarded as safe, if you’re pregnant, consult your doctor before taking significant amounts.
Ginger is advised to be avoided by pregnant women who are on the verge of labor or who have experienced miscarriages. Ginger is not recommended if you have a history of vaginal bleeding or clotting issues.
Just 1-1.5 grams of ginger can help prevent a variety of nausea, such as nausea brought on by chemotherapy, post-operative nausea, and morning sickness.
Might aid in weight loss
Studies on humans and animals suggest that ginger may aid with weight loss.
According to a review of the research published in 2019, using ginger supplements dramatically decreased body weight, the waist-hip ratio, and the hip ratio in overweight or obese persons.
In a 2016 study of 80 obese women, it was discovered that ginger may also help lower blood insulin levels and body mass index (BMI). Obesity and high blood insulin levels are linked.
For 12 weeks, the study participants consumed 2 grams of ginger powder daily in relatively high doses.
A 2019 assessment of the research on functional foods came to the same conclusion that ginger was highly effective in reducing obesity and weight gain. However, more research is required.
Animal studies provide stronger support for ginger’s ability to help prevent obesity.
Even when they were also given high-fat meals, rats and mice who took ginger water or ginger extract continuously exhibited drops in body weight.
Ginger may have a positive impact on weight loss through a variety of ways, including its capacity to boost calorie burn or decrease inflammation.
Studies on humans and animals suggest that ginger may assist to improve metrics related to weight. These include the waist-hip ratio and body weight.
Can aid in treating osteoarthritis
Osteoarthritis (OA) is a widespread medical condition.
It involves the deterioration of the joints in the body, resulting in symptoms including stiffness and discomfort in the joints.
According to one literature review, persons who used ginger to treat their OA experienced notable decreases in pain and impairment.
There were only a few minor negative effects, such a dislike of the flavor of ginger.
Between 500 mg and 1 gram of ginger were given to study participants every day for three to twelve weeks. Most of them had knee OA, according to a diagnosis
Another study from 2011 discovered that ginger, mastic, cinnamon, and sesame oil used topically can assist persons with OA of the knee have less pain and stiffness.
According to several research, ginger is useful at easing the symptoms of osteoarthritis, particularly knee osteoarthritis.
Could significantly reduce blood sugar levels and enhance heart disease risk factors
Although research in this area is still in its infancy, ginger may have potent anti-diabetic properties.
In a 2015 research of 41 type 2 diabetes patients, 2 grams of ginger powder per day reduced fasting blood sugar by 12%.
It also significantly improved hemoglobin A1c (HbA1c), a long-term blood sugar level measurement. Over a 12-week period, HbA1c was reduced by 10%.
There was also a 28% decrease in the Apolipoprotein B/Apolipoprotein A-I ratio and a 23% decrease in malondialdehyde (MDA), an oxidative stress consequence. A high ApoB/ApoA-I ratio, as well as high MDA levels, are both significant risk factors for heart disease.
Keep in mind, however, that this was only one tiny study. The findings are astounding, but they must be confirmed in larger research before any recommendations can be made.
A 2019 literature analysis also found that ginger dramatically lowered HbA1c in persons with type 2 diabetes, which is somewhat hopeful news. But it also found that ginger had no impact on blood sugar levels measured before meals.
In persons with type 2 diabetes, ginger has been demonstrated to reduce blood sugar levels and improve a number of risk factors for heart disease.
May be used to relieve persistent indigestion
Recurrent pain and discomfort in the upper section of the stomach are symptoms of chronic indigestion.
It is thought that indigestion is largely caused by delayed stomach emptying. It’s interesting to note that ginger has been demonstrated to hasten stomach emptying.
In a small research conducted in 2011, people with functional dyspepsia—indigestion without a known cause—were given ginger capsules or a placebo. They were all served soup an hour later.
The time it took for the stomach to empty in those who got ginger was 12.3 minutes. 16.1 minutes were needed for individuals who received the placebo.
These outcomes have also been noted in individuals who do not suffer dyspepsia. 24 healthy participants received either ginger capsules or a placebo in a study conducted by several members of the same research team in 2008. After an hour, soup was served to everyone.
When ginger was consumed instead of a placebo, the stomach’s emptying process was noticeably sped up. The duration for those who received ginger was 13.1 minutes.
Ginger tends to hasten stomach emptying, which is advantageous for those who suffer from indigestion and related stomach discomfort.
Might considerably lessen menstruation pain
Pain experienced throughout the menstrual period is known as dysmenorrhea.
Ginger has been used for centuries to treat pain, particularly menstruation discomfort.
For the first three days of their menstrual cycle, 150 women were told to take either ginger or a nonsteroidal anti-inflammatory drug (NSAID) in a 2009 study.
The three groups each received 400 mg of ibuprofen, 250 mg of mefenamic acid, or 250 mg of ginger powder four times each day. Ginger was able to lessen discomfort just as well as the two NSAIDs.
When consumed at the start of the menstrual cycle, ginger seems to be highly efficient at reducing menstrual pain.
Could reduce cholesterol levels
An increased risk of heart disease has been related to high levels of LDL (bad) cholesterol.
Your diet might have a significant impact on your LDL levels.
In a 2018 trial of 60 hyperlipidemic participants, the 30 who got 5 grams of ginger pasted powder daily reported a reduction in their LDL (bad) cholesterol levels of 17.4% over the course of three months.
It’s vital to keep in mind that study participants received extremely large dosages of ginger, despite the fact that the reduction in LDL is excellent.
Has a component that might help prevent cancer.
Ginger has been investigated as a complementary treatment for various cancer types.
The substance gingerol, which is abundant in raw ginger, is thought to have the anti-cancer capabilities. One kind, gingerol, is thought to be particularly potent.
2 grams of ginger extract per day significantly decreased pro-inflammatory signaling molecules in the colon in a 28-day study of people at normal risk for colorectal cancer.
However, a subsequent investigation in people with a high risk of developing colorectal cancer didn’t yield the same outcomes.
Ginger may be useful in treating other gastrointestinal malignancies such pancreatic cancer and liver cancer, according to some, albeit scant, evidence.
It might also be beneficial in treating ovarian and breast cancer. Overall, more research is required.
Gingerol, a compound found in ginger, is thought to have anti-cancer properties. However, more research is required.
May protect against Alzheimer’s disease and enhance brain function.
Chronic inflammation and oxidative stress both hasten the aging process.
They are thought to be one of the primary causes of Alzheimer’s disease and age-related cognitive decline.
According to some animal research, ginger’s bioactive components and antioxidants may be able to reduce brain inflammation.
There is some proof that ginger can directly improve brain function. Daily doses of ginger extract were found to enhance working memory and response time in a 2012 research of healthy middle-aged women.
Numerous studies on animals also demonstrate that ginger can help prevent age-related decline in cognitive function.
Ginger may be able to prevent brain deterioration brought on by aging, according to animal research. Women in their middle age may benefit from improved brain function as well.
Can aid in preventing illnesses
Infection risk can be reduced with gingerol.
In fact, ginger extract can stop a variety of bacteria from growing. It is particularly efficient against the oral germs linked to gingivitis and periodontitis, according to a 2008 study. These two gum conditions are both inflammatory.
The respiratory syncytial virus (RSV), a major cause of respiratory infections, may also be successfully treated with fresh ginger.
Ginger could lower your risk of infection by assisting in the battle against dangerous bacteria and viruses.
Ginger is a powerhouse of nutrients and bioactive substances that are great for your body and brain.
One of the very few superfoods that is genuinely deserving of the moniker.
Ginger Benefits | Johns Hopkins Medicine
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