Nutrients in Ginger | Ginger Health Benefits | Forms of using ginger | Ways to include ginger in your diet | Too much ginger side effects and risks | Takeaway
You might have some questions in your mind when you add some chopped, minced, grated or even paste of ginger to your dish. How does it help to enhance the taste? What are the ginger health benefits? What kind of essential vitamins and components it has? and… it goes on….
People have used ginger since ages and it is a well known folk medicine too. Most of the Asian and Indian cuisine include ginger in their dishes as it is said to have powerful and surprising health benefits.
When it comes to health benefits of ginger, it plays a wide role in preventing inflammation, blood sugar levels, arthritis, improving digestion, and preventing loss of appetite.
Describing ginger, history and its facts
The official name of ginger is Zingiber Officinale. Ginger belongs to the tropical flowering plant family of Zingiberaceae, which includes turmeric and cardamom like spices.
This plant grows 3 feet tall with greenish-purple flowers. By noticing this, the whole plants are harvested along with roots. Then the leaves are removed and roots are cleaned to obtain the fresh ginger that we get.
The flavor of ginger is distinguished on the unique combinations of mushy/earthy, lemon/citrus and soapy flavor.
Ginger is said to be one among the first spices to get exported from Asia to countries like Europe which has been used by ancient Greeks and Romans in spice trade. It is said that ginger is carried to the Middle East and Mediterranean from India.
The origin of ginger is Southeast Asia. India is listed among the 32% of the world’s production of ginger among 2.8 million tonnes.
What’s within Ginger? Ginger vitamins and minerals
Ginger is a great source of nutrients that your body requires to function normally. Let’s look at the essential substances present in fresh ginger.
- Iron
- Potassium
- Vitamin B, B2, B3 & B6
- Phosphorous
- Magnesium
- Zinc
According to guidelines, ginger vitamins and minerals are considered as healthy and nutritious when they’re taken in the right quantity.
Ginger Health Benefits one needs to know
Ginger is rich in proteins and vitamins. Here are some of the ginger health benefits one needs to know.
1) Anti-inflammatory compound
Inflammation is the immune system of your body which responds to an irritant causing the swelling of wounds and joints, irritant and turning the parts to red. These are caused by foreign particles like germs, viruses entering your body.
Raw ginger contains some active components like gingerol, paradol and shogaol which are responsible for the existence of antioxidants and anti-inflammatory.
2) Lowers cold and flu
Grabbing a sip of hot ginger tea feels so relief to your throat and body when you suffer
from a common fever or cold. Don’t you feel the same?. Because I do. Once you have it, you will feel the temperature in your body and you sweat. This is the indication that your body is accepting it.
Next time when you have the indication of cold or flu just grab a cup of ginger tea and it goes well.
3) Ginger for immunity
Ginger contains the antioxidant and anti-inflammatory agent which helps in boosting your immunity. Adding the right amount of ginger in your daily diet, will strengthen the immune system.
Related: Find out some other immunity boosters
4) Kills bad bacteria
A group of chemical components – sesquiterpene – present in ginger helps to kill rhinoviruses(culprit to common cold). Having a piece of raw ginger or mixed with juice will help you to cure your cough and kill the bacteria that is responsible for the infection.
5) Prevents and soothes nausea
Ginger is frequently recommended for stomach related problems.Ginger and compounds found in ginger are said to reduce nausea. The anti-inflammatory properties found in ginger, helps to improve digestion affecting reducing the nausea.
Don’t forget to have a cup of ginger tea before you start to travel.
6) Helps in reducing menstrual cramps
Most of the women must have gone through this pain in their menstrual period. You know how the pain drains your whole body with weakness and cramps. When you have ginger in your kitsch then worry not. A study found that consuming ginger for 3 days, helps to reduce the pain and easing your menstrual Cycle.
7) Improves digestion
Ginger works wonders in speeding up your digestion process and empties your stomach faster to prevent indigestion. Have a bowl of soup adding ginger to it, so soothe an upset tummy.
8) Relieves stress
According to the research, it’s found that ginger not only reduces the pain in the body but also relieves the headache caused through stress. Gingerol, the antioxidant found in ginger, helps to fight against the bad chemicals produced in our body due to moods, maintaining in relieving the physical stress.
9) Lets down the blood pressure
During the course of years, it is said that ginger has the anti-diabetic property. It helps in regulating insulin for diabetes and reduces blood sugar levels.
10) Treating diarrhea
Diarrhea is caused by eating contaminated food or water, stress or anxiety. The anti-inflammatory, anti-bacterial present in it, aids in healing stomach illness. Ginger cures the diarrhea and stomach discomfort.
Other health benefits of Ginger
11) Benefits of ginger for fertility
Ginger contains the bio-active component called Gingerol, which helps in affecting the fertility due to the anti-inflammatory compound. It has a higher and better effect on sexual hormones improving in PCOS.
12) Medical benefits of ginger
Since ancient times, people have used ginger for cooking and medical uses. The deep-routed use of ginger is mainly for diarrhea, nausea, common cold and flu. Adding ginger along with other spices and herbs in kadha (decoction) is a traditional way to consume.
13) Benefits of ginger honey
Ginger honey is an amazing combination as a natural home remedy. Ginger honey benefits as a natural painkiller, strengthens your immune system, prevents nausea and other morning sickness, helps with indigestion to name a few.
A glass of ginger honey tea works wonder for your sore throat, common cold and cough.
14) Benefits of ginger for hair and skin
As ginger benefits your other parts of body, lets look at some of the ginger health benefits for your hair and skin.
| Benefits of ginger for hair | Benefits of ginger for skin |
|---|---|
| Reduces hair fall | Skin toning |
| Treats split ends | Glowing Skin |
| Improves hair growth | Anti-aging |
| Prevents dandruff | Reduces white scars |
Forms of using Ginger
There are different forms where you can intake this spice into your body. Here are to name some of them.
- Fresh root ginger
- Ground Ginger
- Ginger oil
- Ginger candies or chews
- Ginger as capsules
Ways to include ginger in your diet
Ginger is used by Chinese, Japanese, Europeans and Indians in their spice mix.There are different ways how you can include ginger in your daily diet.
- Soups
- Salads
- Marination
- Stir fry
- Desserts
- Tea
- Baking
Too much ginger side effects and risks
Ginger has loads of benefits. This doesn’t mean that you can over consume it. If you are among the people who have some complications on having it, then I say you should stop it or consult any doctor.
Some problems you might face on having excess of ginger are
- Heartburn
- Diarrhea
- Stomach discomfort
- Extra menstrual bleeding
- Irritation on skin
Takeaway
Ginger is a well-known popular spice. It benefits your health in loads of ways. Studies show that it benefits our body through the anti-inflammatory and antioxidant properties from a substance present in it called as Gingerol.
Ginger health benefits include in preventing nausea, relieves joint pain, treating diarrhea, reduces inflammation and other benefits.
However, consuming it in large quantities will backfire all the benefits mentioned above. So one needs to limit the intake to obtain the positive health effects.
