Exploring 5 Health Benefits Of Ginger
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Ginger, which is considered a superfood in Indian households with a pungent smell, has interesting uses. It plays a significant role in peoples’ health from Indian cuisines. It helps to solve questions related to digestion, contributes to the improvement of the immune system, and acts as an anti-inflammatory component. Consumed in a hot drink called Adrak Chai or in lemon ginger drinks, it gives a special flavour and cures to dishes that are used in curries and pickles.

Ginger is rich in bioactive compounds such as gingerol, shogaol, and paradol, which contribute to its therapeutic properties. These compounds possess antioxidant, anti-inflammatory, and digestive-enhancing effects, making ginger a valuable addition to a healthy diet. The FDA (Food and Drug Administration) has approved a daily intake recommendation of up to 4 g of ginger root, considering it to be generally safe.

This article delves into the scientific research supporting ginger's medicinal properties, its role in promoting overall health, and the cultural significance of ginger in Indian cuisine. Read on to know why ginger is a staple in both traditional and modern wellness practices.

Health Benefits Of Ginger

  • Digestive Health And Comfort

Ginger is renowned for its ability to alleviate digestive ailments, including nausea, bloating, and indigestion. It stimulates the production of digestive enzymes, enhances nutrient absorption, and eases gastrointestinal discomfort, offering relief from common digestive issues. According to the journal Food Science and Nutrition, published in 2018, the effects of ginger on the gasses that develop in the digestive tract during digestion have been the subject of numerous investigations. According to this study, ginger's enzymes can aid in dissolving and releasing this gas, relieving any discomfort.

  • Immune-Boosting Properties

The immune-boosting properties of ginger help defend against infections and support overall immune function. Its antioxidant content combats oxidative stress, while its antimicrobial properties help protect against bacterial and viral infections, making ginger a valuable ally during seasonal changes and flu seasons. A study by Nutrition published in 2017 involving 4,628 participants discovered that regular use of ginger may offer protection against several chronic illnesses, including hyperlipidemia, diabetes, high blood pressure, fatty liver disease, cerebrovascular disease, and coronary heart disease. The authors concluded that ginger might be useful as a prophylactic.

  • Anti-Inflammatory Effects

Chronic inflammation is linked to various health conditions, and ginger's potent anti-inflammatory effects help reduce inflammation and support joint health. It is particularly beneficial for individuals suffering from arthritis, provides natural pain relief, and improves mobility. The strong anti-inflammatory qualities of ginger may help reduce pain and shield the body from illness. One study published in the Tradit Complement Med journal mentioned that 1 gram of ginger extract taken daily for three months effectively reduced inflammation and nitric oxide levels—a chemical important in the inflammatory process—in 120 individuals with osteoarthritis.

  • Antinausea Agent

Ginger has long been recognised for its efficacy in alleviating nausea and vomiting, a benefit supported by numerous controlled studies and reviews from Chapter 7 of The Amazing and Mighty Ginger, published in 2011. Clinical trials have shown that ginger can accelerate gastric emptying and stimulate antral contractions, aiding digestion and reducing discomfort. Ginger root is widely recommended for preventing seasickness and is often found to be more effective than traditional remedies like dimenhydrinate (Dramamine).

Despite its popularity for motion sickness, some research has found no significant benefits, and ginger has been associated with mild gastrointestinal side effects in certain cases, such as treating osteoarthritis. While ginger's efficacy in treating nausea and vomiting has been debated, it remains a popular remedy for pregnancy-related nausea, chemotherapy-induced vomiting, and post-surgical nausea.

  • Reduce Cancer Risk

Ginger might have anticancer properties thanks to compounds like gingerol and its potent antioxidants and anti-inflammatory agents. These compounds could potentially lower the risk of certain types of gastrointestinal cancers, such as colorectal, pancreatic, and liver cancer. A research article on Cancer Research Prevention mentioned that in a study involving 20 individuals at high risk for colorectal cancer, participants took 2 grams of ginger daily for 28 days. By the end of the study, their intestinal lining exhibited fewer precancerous changes than anticipated, suggesting ginger's protective benefits.

How To Include Ginger In Your Diet?

Ginger is incredibly versatile and can be enjoyed in various forms, including freshly grated, minced, as a paste, or even as dry ginger powder. It adds a unique zing to a wide range of dishes, balancing the sweetness of fruits and enhancing the savoury flavours in meals like lentils. Another delightful option is pickled ginger, commonly served with sushi. This sweet-tart-spicy condiment not only delivers the health benefits of ginger but also offers the added probiotic advantage of pickles without the high sodium content found in many other pickled foods.

By incorporating ginger into daily diets, individuals can embrace its holistic benefits and celebrate its role in promoting wellness and culinary delight.