The use of ginger as a natural medicine is nothing new. Ginger is hailed as one of the most useful spices with the most health benefits. For thousands of years, ginger root has been used as a natural remedy.
Ginger, from Southeast Asia, began to be used among the Austronesian peoples, a population group from Oceania and Southeast Asia. It belongs to the turmeric, cardamom and galangal family.
Highlights: Ginger is one of the first spices to be exported from Asia, reaching Europe during the time of ancient Rome, where it soon became popular thanks to its positive effects on health.
Health benefits of ginger
There are hundreds of compounds in ginger that can help reduce inflammation, pain, and the risk of various chronic conditions. Here you will see 12 amazing benefits of ginger!
1. Lowers blood sugar levels
A study published in the Indian Journal of Pharmaceutical Research concluded that ginger may improve blood sugar control in people with type 2 diabetes . (1)
Researchers found that ginger extract can increase glucose uptake into cells and therefore may help lower high blood sugar levels.
2. Reduces the risk of heart disease
Ginger extract helps lower blood pressure. In addition, ginger has been found to help reduce blood cholesterol levels.
This means that ginger can become a great ally for our heart and can help us prevent heart conditions.
3. Lowers cholesterol levels
A clinical study published in the Saudi Medical Journal concluded that ginger has a significant lipid-lowering effect. In this study, 85 patients participated, of whom 40 belonged to the placebo group, while the rest received a daily dose of powdered ginger to reduce blood cholesterol. (two)
Upon completion of the experiment, the researchers found a significant reduction in triglyceride, cholesterol, and lipoprotein levels in the group that received ginger.
4. Improves brain function
Eating ginger regularly counteracts inflammatory substances in the blood vessels of the brain that can cause headaches and migraines.
Clinical studies show that ginger is as effective as medications traditionally used to treat migraines. Also, you avoid side effects.
5. Prevents strokes
Ginger has anticoagulant properties, which means it’s a great way to prevent strokes.
In a study published in Prostaglandins, Leukotrienes and Essential Fatty Acids (PLEFA), they determined that 5 grams of ginger per day (about the size of a thumb), as well as raw ginger for seven days, caused 37% inhibition. of thromboxane (a blood clotting agent) production in healthy women. (3)
On the other hand, it was found that 5 grams of powdered ginger a day is enough to reduce platelet aggregation to normal levels.
6. Improves digestion
Ginger improves gastric emptying. Thanks to its anti-inflammatory agents, ginger helps reduce gas, stomach pain, bloating, and improve digestion.
The book, ‘Healing Foods’ , claims that ginger speeds the movement of food through the gastrointestinal tract and reduces stomach cramps.
7. Fight infections
Ginger has anti-inflammatory properties and is rich in antioxidants. Thanks to these properties, ginger is ideal for fighting infections, since it is very effective against oral bacteria linked to inflammatory diseases such as gingivitis and periodontitis.
8. Relieves nausea and motion sickness
A study published in Food Science and Nutrition argues that ginger could be considered an effective option to reduce nausea and vomiting. (4)
It is also a safe ingredient, which makes it an ideal natural medicine for pregnant women.
9. Reduces pain and muscle inflammation
Muscle pain can be devastating, but by adding some ginger to your diet, you can reduce muscle pain by up to 25 percent, a US research report shows.
Ginger also works effectively as a pain reliever for exercise pain.
10. Fight flu and respiratory conditions
Many people use ginger as a home remedy for colds, flu symptoms, and sore throats.
To highlight: Ginger has antibacterial properties and, thanks to its anti-inflammatory power, it is effective in fighting the flu and reducing runny nose. In addition, it reduces the risk of other infections since it helps strengthen the immune system.
11. Helps lose weight
Ginger is not only ideal for strengthening health, but it is also a powerful ally for those who want to lose weight.
Note: An NHS study found that ginger can help you speed up your metabolism (burn more calories) and reduce your appetite, therefore it can significantly help you lose weight. (5)
12. Reduces menstrual cramps
Ginger powder can reduce menstrual cramps, this is due to its anti-inflammatory power.
Note: Zingibain, an enzyme found in ginger, can inhibit the production of prostaglandins, a substance that triggers contractions in the uterus that cause menstrual cramps.
Ginger properties
Ginger is full of vitamins and minerals, it is also rich in antioxidants and is one of the spices with the most properties that exists. These compounds prevent stress and DNA damage over time, promoting healthy aging.
vitamins
Each 100 grams of raw ginger provides 12% of the daily value of vitamin B3 and B6. It also provides, in smaller amounts, vitamin C.
minerals
In addition, ginger provides 12% magnesium and 11% of the daily values of manganese. It also provides, in smaller quantities, iron, phosphorus and zinc.
How to consume ginger?
There are many ways to consume ginger since it is a very versatile spice and, therefore, it is easy to combine with different ingredients and easily adjusts to various types of food, savory or sweet. Here are some ways to include it in your diet.
In addition to the classic: tea. ginger works very well in soups. Fresh ginger, grated or pureed, adds wonderful flavor to creamy soups, especially pumpkin or carrot soup.
Ginger also goes perfectly with Asian recipes, especially those that call for fish.
Almost all stir-fries can have a touch of ginger, use it to season your stir-fries.
And the best of all, in sweet desserts. Don’t forget to try the famous gingerbread, a typical Christmas recipe.
ginger tea
Ginger tea is ideal for the cold season since it not only helps you avoid diseases but also helps regulate body temperature.
Ingredients
- 1 cup of water
- 1 tablespoon ginger
- juice of half a lemon
- 1 teaspoon of honey
Preparation
- Bring the water to a boil along with a tablespoon of ginger root (approximately 15 grams)
- Once the water has boiled, remove from heat and let stand for 5 minutes.
- After 5 minutes, strain the infusion and add the juice of half a lemon and a teaspoon of raw honey.
powdered ginger
You can make your own ginger paste and store it in the freezer for when you need it. This recipe is ideal for storing ginger since it keeps its properties intact and you can use it for any recipe.
Ingredients
- 1 ginger root
- 1 blender or mortar
Preparation
- Cut a ginger root into cubes.
- Put the diced ginger into a blender and blend until you get a paste.
- If you don’t have a blender, you can do it in a mortar.
- Store the pasta in an ice tray in the freezer.
Key takeaways
- Ginger is hailed as one of the most useful spices with the most health benefits. It comes from Southeast Asia and is a family of turmeric, cardamom and galangal.
- Some of its benefits are: Helps lower blood sugar levels, improves digestion, prevents strokes, relieves nausea and dizziness, fights infections, among others.
- Among its properties, we can say that ginger is rich in vitamins and minerals. Like vitamin B3, B6 and vitamin C. And minerals like magnesium, iron, phosphorus and zinc.
- It can be consumed in tea or powder in various types of food and both sweet and savory recipes.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.