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Health Benefits of Ginger

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Last Updated Sep 13, 2021

Health Benefits of Ginger

Ginger is an herb that is deemed to be useful for various things – from relieving migraines to motion sickness. Read this article to find out more.

Ginger Nutrition Facts

In 100 grams (g) of fresh ginger root, there are:

  • 79 calories
  • 17.86 g of carbohydrate
  • 3.6 g of dietary fiber
  • 3.57 g of protein
  • 0 g of sugar
  • 14 mg of sodium
  • 1.15 g of iron
  • 7.7 mg of vitamin C
  • 33 mg of potassium

Other nutrients found in ginger in ginger are:

  • Vitamin B6
  • magnesium
  • phosphorus
  • zinc
  • folate
  • riboflavin
  • niacin

How Ginger Consumption Improves Health & Wellbeing

The medicinal properties of ginger are derived from chemicals called volatile oils, specifically shogaols and gingerols, which also give its pungent, spicy taste. These active compounds help stimulate the body to produce more digestive juices and they also aid in neutralising stomach acids that can cause cramping, nausea, and diarrhea. The use of ginger for nausea associated with traveling or morning sickness during pregnancy is probably its most popular function. However, there is more to the fresh root, ginger supplements and ginger oil than meets the eye, and we list them down below.

Clears the Respiratory Tract

Besides relieving the symptoms of nausea, ginger is also a natural decongestant and antihistamine. It has a warming action on the upper respiratory tract, making it very important in treating common respiratory disorders such as colds and flu. It is, in fact, a common ingredient in various herbal decongestants.

Prevents Inflammation

The effects of ginger go beyond treating minor ailments. It has the ability to block prostaglandin, a chemical that causes inflammation of the blood vessels in the brain and can often lead to migraines and ischemic strokes. Its anti-inflammatory properties can also help lessen or relieve joint pain as a result of rheumatoid arthritis, osteoarthritis and muscular disorders, as well as reducing swelling. As a matter of fact, the effects of ginger root are well documented. Many clinical studies show that ginger consumption is more effective at relieving muscle pains than most non-steroidal anti-inflammatory medications, as well as reducing stiffness and swelling.

Relieves Period Pain

Ginger may be useful in relieving menstrual pain. It can also be used with stomach pain or functional dyspepsia caused by gas or acid reflux. A cup of ginger tea is all it takes to relieve an upset stomach and stimulate digestion by promoting the flow of bile.

Regulates Blood Sugar Levels

Research shows that drinking ginger water daily can help reduce blood sugar levels, which makes it beneficial to people with diabetes or who are at risk. 

Lowers Stress Levels

Ginger contains cineole, a natural organic compound that is useful for stress relief. Regular use of dietary ginger has been shown to significantly reduce the stress hormone cortisol and regulate triiodothyronine, the hormone produced by the thyroid gland.

Prevents Cardiovascular Diseases

Ginger helps create a healthier cardiovascular system by making the platelets inside the blood vessels to become less sticky. Similar to aspirin, the effectiveness of ginger in preventing blood clotting has been proven on many occasions. Its active ingredients can also help in lowering high cholesterol levels. Regular intake of dietary ginger is an excellent way of regulating blood pressure, which improves blood circulation in the body and reduces the risk for heart disease and neurological disorders. 

Supports Oral Health

The benefits of ginger tea for oral health are supported by several clinical studies. Drinking the extract of boiled wild ginger or mixing 1 gram of ginger powder into hot water has been proven to be helpful for sore throat and gum problems.

How to Take Ginger

Ginger can be used in several ways. When buying ginger, make sure to buy the fresh ones. Avoid picking ginger that has dry, wrinkled skin, mould or soft spots. You will receive the most health benefit when you grate ginger or use a garlic press. Since it has a very strong taste which may not be palatable to all, using fresh ginger is best used in cooking.

Drinking grated ginger root mixed with diluted lime juice can help soothe the digestive tract and reduce flatulence. Ginger can also be made into an oil and can be massaged into areas of localised chronic pain. It can be taken as a supplement but it 's best to select ones that contain its natural compounds – gingerols and shogaols – as these are its active ingredients.

Take 100 to 200mg three times a day if you are taking ginger juice. You can take fresh powdered ginger three times a day at ½ to ¾ a teaspoon at a time. You can eat fresh ginger root, not more than three times a day, and eat ½ an inch at a time, peeled. Ginger tea can be taken several times a day, and crystallised ginger can be eaten twice a day.

The medicinal properties of ginger can go past this page because there's really many. And since they're naturally derived from the wonder root itself, they don't pose any adverse effects. If you're trying out the herb, or taking ginger supplements for the first time, it would be best to consult your healthcare provider about the best way to incorporate it into your daily diet. You may also get in touch with a naturopath, Chinese herbalist or nutritionist in your local area through the Natural Therapy Pages.

Originally published on Aug 08, 2008

FAQs About Ginger

What happens if you eat ginger everyday?

Including ginger in your daily diet will improve your health over time. Ginger is generally safe and has no known drug interactions. In fact, it is used to counter the side effects of chemotherapy and other traditional medications such as non-steroid anti‐inflammatory drugs (NSAIDs).

How much ginger should I take daily?

Ginger extract should not exceed 3 to 4 grams per day, according to doctors. If you're pregnant, limit your intake of ginger extract to 1 gram every day. It is not suitable for children below 2 years old.

Can I eat raw ginger?

The root of the ginger plant can be eaten fresh, dried, powdered, infused, juiced, or used as an oil. It's a staple in many recipes. Ginger is also used in cosmetics and herbal supplements.

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Traditional Chinese Medicine,  Herbal Medicine

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