12 Incredible Health Benefits Of Ginger- Nutrition And Uses
Ginger is certainly one of the cardinal spices in the Indian kitchen. The uses of ginger are multifarious. This healthiest spice can be used fresh, dried, powdered or in juice. Plenty of medical literature emphasized various ginger benefits and how this aromatic spice is effective against various ailments.
Here, we are going to examine some of the health benefits of ginger.
Ginger Nutritional Value
Let’s take a look at the nutritional value of ginger.
100 grams of ginger contains,
- Calories: 80
- Fat: 0.8 g
- Cholesterol: 0 mg
- Sodium: 13mg
- Potassium: 415 mg
- Carbohydrate: 18mg
- Dietary fiber: 2 g
- Sugar: 1.7 g
- Protein: 1.8 g
- Vitamin C: 8% of daily values
- Vitamin B6: 10% of daily values
- Iron: 3% of daily values
- Magnesium: 10% of daily values
- Calcium: 1% of daily values
The aforementioned ginger nutrition gave you an adequate idea about the benefits of eating ginger.
12 Top Benefits of Eating Ginger
1. Ginger for Weight Loss
Ginger is blessed with components like gingerols and shoagaols that are responsible for various biological activities. Many medical studies have proved that obesity causes oxidative stress and inflammation. Free radicals in the body produce oxidative stress. Due to its antioxidant properties, ginger removes free radicals and reduces inflammation. A small study has revealed that obese people who consumed ginger stayed fuller for longer. Gingerols have an anti-obesity effect and improve your digestion.
A study was performed on 80 obese women and it has been revealed that ginger reduced body mass index (BMI) and blood insulin levels.
2. Ginger Water Benefits for Skin
Ginger water is the utmost way that will help you to overcome all your skin problems. It is loaded with gingerols antioxidants which can extirpate free radicals from your body. Thus, it improves the tone of your skin and makes your skin lustrous. Ginger water is also beneficial in tightening the skin and preventing the signs of aging.
3. Effective Against Nausea (Morning Sickness)
Ginger is beneficial in combating nausea and vomiting for people who have undergone some surgeries. Ginger is very effective against pregnancy-related nausea, called morning sickness. 12 studies have been performed on 1278 pregnant women who consumed 1.1-1.5 grams of ginger. It has been revealed that women who have taken ginger reduced the symptoms of nausea. Though ginger is safe during pregnancy, consult a doctor before consuming it during pregnancy.
4. Help with Osteoarthritis (OA)
OA is a problem where your joints get degenerated. As a result, you may feel joint stiffness and pain. A study was performed on people (diagnosed with OA) who have received between 500mg to 1 gram of ginger every day for 3 to 12 weeks. At the end of the study, significant reductions in pain and disability have been observed.
5. Minimize Blood Sugar Levels
Ginger has some anti-diabetic properties. In 2015, a medical study was performed on 41 participants who have been diagnosed with type-2 diabetes. They consumed 2 grams of ginger powder per day. The results revealed that their blood sugar levels have been reduced by 12%. It also significantly improved HbA1C (reduced by 12% over 12 weeks). A 28% reduction in the Apolipoprotein B/Apolipoprotein A-I ratio was also observed.
6. Treat Chronic Indigestion
Indigestion occurs due to the delayed emptying of the stomach. Ginger improves the speed of the emptying of the stomach. In 2011, a medical study was performed on people with functional dyspepsia and they consumed either ginger capsules or a placebo. It took 12.3 minutes for people who consumed ginger in emptying their stomachs. Thus, ginger is effective against indigestion and stomach problems.
7. Reduce Menstrual Pain
Ginger is excellent in treating menstrual pain (dysmenorrhea). In 2009, nearly 150 women were given either ginger powder (250 mg) or NSAID drug (mefenamic acid 250 mg) or ibuprofen (400mg). Ginger lessened the pain as efficacious as both the drugs. But higher and better-designed studies are required to establish the claim.
8. Reduce the Levels of Bad Cholesterol (LDL)
Ginger is effective in reducing LDL (bad cholesterol). In 2018, a medical study was performed on 60 people with hyperglycemia. They have taken 5 grams of ginger powder each day. At the end of the study, a significant reduction in LDL level (17.4%) was observed after 3 months.
9. Anti-Cancer Properties
Due to gingerol antioxidants, ginger is considered an alternative remedy for various types of cancer. Some studies have also proved that ginger is effective against pancreatic cancer, liver cancer, and gastrointestinal cancer.
10. Effective Against Alzheimer’s Disease
Some animal studies have revealed that antioxidants in ginger can inhibit the inflammatory responses in the brain. Some evidence has also suggested that ginger improves the brain’s functionality. Ginger also safeguards your brain’s function against age-related declination.
11. Fight Infections
Ginger extract is beneficial in averting the growth of certain types of bacteria. As per a study in 2008, ginger is effective against gingivitis and periodontitis bacteria.
12. Improve Immunity
Due to its antimicrobial and antifungal properties, ginger boosts your immunity. Ginger improves coughs, reduces fever, fights off infections, and alleviates other symptoms of cold and flu.
The Bottom Line
Ginger is a readily available spice and you can incorporate it into your diet in many ways. If you are suffering from various health issues like heart problems, weight, poor digestion, etc., then ginger is certainly beneficial for you.
What are the side effects of ginger?
Ginger side effects are:
General stomach discomfort
Don’t take more than 5 grams of ginger per day as this will increase side effects
Who should not use ginger?
People who are taking blood-thinning medications should avoid ginger as it will enhance the risk of bleeding. If you are taking drugs like warfarin (Coumadin), clopidogrel (Plavix), or aspirin, talk to your doctor before consuming ginger.
How much ginger should I take daily?
3-4 grams of ginger per day is recommended by nutritionists. Taking more than this recommended dose may lead to some side effects.
Can you chew raw ginger?
You may add raw ginger to some of your favorite recipes. You may chew raw ginger or prepare a tea from it to deal with various health issues.
Does ginger detox the body?
Ginger is beneficial in cleansing your body by improving digestion, circulation, and sweating. Ginger is effective in removing toxins from the colon, liver, and other organs.