Ginger offers a variety of health benefits due to its anti-inflammatory, anti-nausea, and other medicinal properties.
It may aid in weight loss, manage arthritis symptoms, alleviate menstrual discomfort, and more.
Originating from Southeast Asia, ginger comes from a flowering plant in the Zingiberaceae family, closely related to turmeric, cardamom, and galangal.
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The rhizome, or underground stem, is the commonly used part and is often referred to as ginger root or simply ginger.
Ginger can be used fresh, dried, powdered, or as an oil or juice.
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It’s featured in numerous recipes, processed foods, home remedies, and cosmetics.
Here are 10 scientifically supported health benefits of ginger:
1. Rich in Gingerol with Medicinal Properties
Ginger’s medicinal properties are largely attributed to gingerol, its main bioactive compound.
Gingerol has potent anti-inflammatory and antioxidant effects, helping to reduce oxidative stress caused by excess free radicals in the body.
2. Effective Against Nausea
Ginger can be beneficial for nausea, including morning sickness during pregnancy, postoperative nausea, and chemotherapy-induced nausea.
However, it’s advisable to consult a doctor before consuming large amounts if pregnant or if you have certain health conditions.
3. Supports Weight Loss
Studies suggest that ginger may aid in weight loss.
A 2019 review found that ginger supplementation led to reductions in body weight, waist-hip ratio, and hip ratio in individuals with overweight or obesity, potentially due to its anti-inflammatory properties.
4. Alleviates Osteoarthritis Symptoms
Ginger may help reduce pain and disability associated with osteoarthritis, particularly in the knee.
However, the results are mixed, and some studies report discontinuation due to taste or gastrointestinal discomfort.
5. May Lower Blood Sugar and Improve Heart Health
Research indicates ginger could have anti-diabetic properties, helping to lower fasting blood sugar and HbA1c levels in people with type 2 diabetes.
It might also influence heart disease risk factors, though more research is needed.
6. Aids in Digestion
Ginger can enhance digestion by speeding up the stomach’s emptying process. It may help manage symptoms of functional dyspepsia and irritable bowel syndrome (IBS), improving overall digestive health.
7. May Reduce Cholesterol Levels
Ginger consumption has been shown to reduce triglycerides and LDL (bad) cholesterol while increasing HDL (good) cholesterol. Even low doses can be effective, though high doses may be challenging to incorporate into your diet.
8. Potential Cancer Risk Reduction
Ginger’s antioxidant and anti-inflammatory compounds might help reduce the risk of certain cancers, such as colorectal, pancreatic, and liver cancer.
However, most studies have been conducted on animals or in vitro, and human research is limited.
9. Supports Brain Health
Compounds in ginger, like 6-shogaol and 6-gingerol, may offer protection against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
They could help prevent cognitive decline by reducing oxidative stress and inflammation in the brain.
10. Fights Infections
Ginger’s antimicrobial properties may be effective against various bacterial and fungal infections.
Studies have shown its potential against pathogens like Staphylococcus aureus, Escherichia coli, and Candida albicans.
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