11 Health Benefits of Ginger

Ginger is not only known as the healthiest spice, as it has immense health benefits, but it is also one of the most commonly used ingredients in traditional ancient medicines. It has been a part of traditional and home remedies for thousands of years. Its distinct flavor and aroma make it a crowned king of beneficial spices. Who can say no to “Ginger Tea” or ginger gravy in many cuisines?

What is Ginger?

Ginger, botanically known as Zingiber officinale, comes from the family of cardamom, turmeric, and galangal. The edible part of ginger is a rhizome, an underground part of the stem. It treats nausea, common cold, digestion, arthritis, infection, etc. It also reduces the risks of many chronic conditions like diabetes and cancer. Ginger also contains gingerol, a bioactive compound that is responsible for its medicinal properties. It is indigenous to South-East Asia. India leads the world in ginger production and consumption.

Nutritional Value of Ginger

Ginger has antioxidant and anti-inflammatory properties, giving it a medicinal edge. Its nutritional facts are responsible for its health benefits. According to the United States Department of Agriculture, one-tablespoon ginger has the following nutritional values:

This table represents several nutrients and their amounts present in one tablespoon of ginger:

Apart from these components, ginger is rich in various vitamins and minerals. These are:

• Riboflavin
• Vitamin B3
• Vitamin B6
• Phosphorus
• Folate
• Zinc

This nutritious spice helps in improving major health conditions and acts as a “go-to” medicine for motion sickness, common cold, throat infections, nausea, vomiting, etc.

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Glycemic Index and Glycemic Load of Ginger

It is good to know that ginger is a low GI and low GL food. According to the Glycemic Index Guide Website, the glycemic index of ginger is 15, which is low. Whereas its glycemic load is low at 0.6. A low GI and GL food do not spike blood sugar levels, making it suitable for diabetics.

Health Benefits of Ginger

This nutritious spice has a plethora of health benefits. It is classified as a medicinal spice due to its nutritional value, anti-bacterial, anti-viral, antioxidant, and anti-inflammatory properties. There are many health benefits of ginger:

Improves Digestive Health

Ginger can help with gastrointestinal motility. According to Johns Hopkins Medicine, gingerol is a compound found in ginger. It aids in the emptying of the stomach in people who suffer from indigestion and constipation. It helps digestion by allowing food to move quickly and easily out of the stomach, resulting in no indigestion and a clear gut. It also promotes the expulsion of gas with the help of enzymes.

Helps in Stomach Ache

Gingerol compound in ginger also helps to ease stomach pains caused by gas, indigestion, and discomfort. Furthermore, it is highly recommended for menstrual pain and cramps. Many doctors suggest ginger for menstrual pain relief.

Helps in Nausea & Vomiting

This is the significant medicinal property of ginger. It helps in conditions like nausea and vomiting. Ginger consumption is helpful in preventing nausea from occurring after surgery or chemotherapy. According to research studies published by the National Institute of Health, ginger is a cost-effective and efficient treatment for nausea and vomiting. It is also effective in pregnant women who suffer from morning sickness and repeated vomiting and nausea. In addition, it also treats motion sickness and provides relief from vomiting and nausea.

Lowers Blood Sugar Levels

A new study by the National Institute of Health says ginger helps in modulating the release of insulin and enhances glucose absorption in insulin-responsive adipocytes. Therefore, it shows promising results in terms of anti-diabetic properties. It may help lower blood sugar levels and HbA1C in type 2 diabetes significantly. A study by the ULCC Health website shows that 2 grams of ginger can lower 12% sugar levels. Other than that, its GI and GL are very low, which makes it a diabetic-friendly food product. Ginger is low in cholesterol, saturated fats, sodium, and sugar with no fats which help in lowering sugar levels in type 2 diabetes.

Good for Bone Health

Ginger has anti-inflammatory properties that play a vital role in improving bone health. Some studies, according to the Women’s Health Network website, show ginger suppresses inflammatory cytokines that weaken your bones. Ginger also helps in osteoarthritis. It reduces joint pains as well. It is also rich in antioxidants that reduce the formation of free radicals. Free radicals damage cells and lead to conditions like arthritis.

Good for Heart Health

Some studies published by the National Institute of Health show that ginger reduces LDL bad cholesterol and triglycerides. It also has antioxidant and anti-inflammatory properties that promote heart health. Reduced bad cholesterol prevents plaque in arteries and allows better blood circulation to the heart. It prevents various heart-related complications.

Antibacterial Properties

Ginger is known for its antibacterial and anti-viral properties. Studies published in the National Library of Medicine show that ginger is clinically proven to have a wide range of anti-bacterial properties. Because of these medicinal properties, it is one of the most widely used and effective home remedies for bacterial and viral infections. It helps to treat the common cold, throat infections, and flu. Ginger juice with honey helps with coughing and sore throat. It also has heating properties that help to alleviate cold symptoms.

Anti-Cancer Properties

Ginger is low in nutrients, but it is high in antioxidants. According to the Johns Hopkins Medicine website, ginger’s antioxidant properties protect cells from free radicals. It also lowers the risk of many chronic diseases, such as cancer. Consuming antioxidant-rich foods aids in the reduction of free radicals in the body. According to some studies, ginger may help with cancers such as pancreatic cancer, colorectal cancer, liver cancer, and gastric cancer. Ginger contains the substance gingerol, which has anti-cancer properties.

Boosts Immunity

Some studies by the NIH (National Institute of Health) found that ginger may boost the immune system. It is antibacterial and antiviral that helps in preventing and treating the common cold, viral fevers, and bacterial throat infections. Since it has these medicinal effects, daily consumption of ginger may lower the risk of catching colds, various infections, and flu resulting in good immunity.

Helps in Weight Loss

There are plenty of proofs that describe ginger as a weight-reducing food. It helps in reducing weight and waist-hip ratio. Certain reasons contribute to this property, and they are its ability to reduce BMI and sugar levels. This eventually helps in weight loss.

Good for Oral Health

Ginger’s anti-bacterial quality helps in improving oral health by reducing bacterial infection in the mouth. According to the Listerine Mouthwash Official Website, ginger reduces the risk of some serious gum-related diseases. It strengthens and brightens teeth while also eliminating bad breath.

Also Read: Glycemic Index of Jaggery

Ways to Consume Ginger

Adding ginger to your food has only positive effects. As we all know, it is best to treat common colds and sore throats. Apart from that, it helps in many health conditions. In India, ginger is an important ingredient to add to several dishes. It can be consumed in a variety of ways in everyday life:

1. Ginger Tea: Ginger tea’s benefits are wide. Tea is one of the most popular beverages in India. It is the very first drink in the morning for all Indians. To enrich this beloved hot beverage, adding ginger to it is very common. Ginger tea is all we need in monsoons and winters to stay warm and avoid common colds and coughs.
2. Apart from adding it to milk tea, it is also used as mint ginger or lemon ginger tea. To make mint or lemon ginger tea, boil water and add ginger, mint leaves, or lemon juice and tea to the water and simmer the flames. Boil it until it gets half of the quantity. Strain it and honey to it and serve.
3. In extreme coughing, you can also have half a teaspoon of ginger juice with honey to get instant relief.
4. In India, gravy is an essential part of curries. Ginger is one of the two ingredients of gravy, along with garlic. It gives a distinct taste and aroma to food.
5. Non-vegetarians can also use ginger to marinate meat and chicken.
6. You can also add ginger to many soups to increase its taste.

Also Read: Indian Diet For Diabetic Patients

Side-Effects of Ginger

Although ginger is safe to consume, higher doses may cause heartburn, mouth irritation or ulcers, diarrhea, or discomfort. As a result, it is best to consume it in moderation. Its high dose can also result in cardiac arrhythmias. Aside from these, ginger contains blood thinners, which can cause excessive bleeding. However, all of these side effects are the result of an overdose. So as pointers, these side-effects are:

• Heartburn
• Diarrhea
• Mouth Irritation or Mouth Ulcers
• Discomfort
• Cardiac arrhythmias
• Excess Bleeding

Also Read: Foot Ulcer and Diabetes

Can a Diabetic Eat Ginger?

Ginger is considered good for lowering blood glucose levels and HbA1C in type 2 diabetes individuals. It also helps in regulating insulin production. Ginger is a good diabetic diet food because it has a low glycemic index and glycemic load. It also helps in lowering triglycerides and cholesterol which is good to reduce the risk of diabetes and cardiovascular diseases. A study shows that 2 grams of ginger consumption can lower 12% sugar levels. Ginger is low in cholesterol, saturated fats, sodium, and sugar with no fats which help in lowering sugar levels in type 2 diabetes.

Also Read: Health Benefits of Onion

Conclusion

This wonderful root is the safest and healthiest spice that has several health benefits. It is used as a major medicinal compound because of its antioxidant, anti-inflammatory, antibacterial and antiviral properties. Ginger also strengthens immunity and prepares the body to fight off various infections. It helps with nausea and vomiting, improving heart health, bone health, digestive system, and oral health. Furthermore, it also reduces blood sugar levels and the risk of cancer, helps in nausea and vomiting and aids in weight loss. It is a natural pain reliever and helps in certain pains, including menstrual pains.

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