A flowering plant native to Southeast Asia, ginger is a popular spice. It’s one of the world’s healthiest (and tastiest) spices. It is linked to turmeric, cardamom, and galangal and belongs to the Zingiberaceae family.
The rhizome (the underneath portion of the stem) is the component of the plant that is most usually used as a spice. Ginger root or ginger is a common name for it.
Fresh ginger, dried ginger, powdered ginger, ginger oil, and ginger juice are all options. It’s a staple in many dishes. Packaged foods and cosmetics may include it.
Here are 11 scientifically validated health advantages of ginger.
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1. Osteoarthritis can be alleviated by using ginger
Osteoarthritis (OA) is a widespread condition that affects many people.
It is characterized by the degeneration of the body’s joints, which manifests as joint pain and stiffness.
According to one study, participants who utilized ginger to manage their OA pain and impairment experienced considerable reductions.
Only minor adverse effects were detected, such as a dislike for the flavor of ginger. Despite this, roughly 22% of trial participants dropped out due to the taste of ginger, as well as gastrointestinal discomfort.
For 3 to 12 weeks, study participants were given 500 mg to 1 gram of ginger each day. The majority of them had knee OA.
A 2011 study discovered that a topical mixture of ginger, mastic, cinnamon, and sesame oil can assist persons with OA of the knee to lessen pain and stiffness.
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2. Many types of nausea, including morning sickness, can be treated with ginger
Ginger appears to have a strong anti-nausea impact. It could benefit those who are having specific types of surgery with nausea and vomiting. Larger human research is needed to see if ginger can help with chemotherapy-related nausea.
When it comes to nausea associated with pregnancy, such as morning sickness, it may be the most effective. 1.1–1.5 grams of ginger can considerably improve nausea symptoms, according to a study of 12 trials involving 1,278 pregnant women.
Ginger, on the other hand, did not influence vomiting episodes, according to this study. Whether you’re pregnant and want to take significant doses of ginger, talk to your doctor first.
Pregnant women who are nearing labor or who have had miscarriages are advised to avoid ginger. If you have a history of vaginal bleeding or clotting problems, you should avoid ginger.
3. Can assist in the treatment of dyspepsia that has become chronic
Persistent pain and discomfort in the upper section of the stomach are symptoms of chronic indigestion.
Indigestion is thought to be caused in part by delayed stomach emptying. Ginger, it turns out, has been found to hasten stomach emptying.
In a tiny 2011 trial, people with functional dyspepsia, or indigestion for no apparent reason, were given ginger capsules or a placebo. They were all served soup one hour later.
The stomachs of participants who were given ginger took 12.3 minutes to empty. Those who received the placebo had to wait 16.1 minutes.
These benefits have also been observed in those who do not suffer from dyspepsia. 24 healthy people were given ginger capsules or a placebo in a 2008 trial conducted by some of the same research team. After an hour, they were all served soup.
Ginger, as contrasted to a placebo, considerably increased stomach emptying. People who were given ginger took 13.1 minutes, whereas those who were given the placebo took 26.7 minutes.
4. Gingerol is a potent anti-inflammatory and anti-microbial compound
Ginger has been used in traditional and innovative medicine for a long time. To mention a few of its uses, it’s been used to help with digestion, nausea, and fighting the flu and common cold.
The natural oils in ginger, the most prominent of which is gingerol, give it its distinct aroma and flavor. The bioactive component gingerol is the most prevalent in ginger. Ginger’s medicinal qualities are largely due to it.
According to studies, gingerol is an effective anti-inflammatory and antioxidant. It could, for example, aid in the reduction of oxidative stress, which occurs when the body’s free radical levels are too high.
5. Menstrual pain may be greatly reduced
Menstrual pain is referred to as dysmenorrhea. Discomfort treatment, particularly menstruation pain, is one of ginger’s traditional applications.
In a 2009 research, 150 women were given the option of taking ginger or an NSAID for the first three days of their period.
The three groups were given either 250 mg of ginger powder, 250 mg of mefenamic acid, or 250 mg of ibuprofen four times a day (400 mg). Ginger worked just as well as the two NSAIDs at reducing pain.
Recent research has found that ginger is more effective than a placebo and on par with medications like mefenamic acid and caffeine. Even though these results are encouraging, more research with a bigger sample size is required.
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6. It will help you think more clearly and protect you from Alzheimer’s
Chronic inflammation and oxidative stress have been shown to hasten age. They’re thought to be one of the primary causes of Alzheimer’s disease and cognitive impairment as people get older.
Ginger’s antioxidants and bioactive components have been shown in animal tests to reduce inflammatory reactions in the brain.
There could be some proof that ginger can directly help improve brain function. Daily ginger extract doses were proven to increase response time and working memory in a 2012 research on healthy middle-aged women.
Furthermore, multiple animal studies have shown that ginger can shield against age-related cognitive deterioration.
7. Weight loss could be aided
According to research conducted on humans and animals, ginger may help in weight loss. Ginger supplementation lowered body weight, waist-hip ratio, and hip ratio in adults who were overweight or obese, according to a 2019 literature analysis.
Ginger may also help reduce body mass index (BMI) and blood insulin levels, according to a 2016 study of 80 women with obesity. Obesity is connected with high blood insulin levels. For 12 weeks, study participants were given daily doses of ginger powder that were relatively substantial at 2 grams.
Ginger was also found to have a highly good effect on obesity and weight loss in a 2019 literature review of functional foods. However, more research is required. Animal studies provide more evidence in favor of ginger’s significance in preventing obesity.
Even when rats and mice were fed high-fat diets, those that drank ginger water or ingested ginger extract exhibited a reduction in their body weight. Ginger’s capacity to promote weight loss could be due to a variety of factors, including its ability to aid improve calorie burn or lower inflammation.
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8. Can aid in the battle against infections
Gingerol can aid in the prevention of infections. Ginger extract has been shown to suppress the growth of a variety of germs.
It’s particularly efficient against the oral germs linked to gingivitis and periodontitis, according to a 2008 study. Both of these conditions are inflammatory gum disorders.
Fresh ginger may also help prevent respiratory infections caused by the respiratory syncytial virus (RSV).
