Ginger is a common spice known for its flavor-enhancing properties in various dishes like soups and stir-fries. Beyond its culinary uses, ginger has been recognized for its medicinal benefits for centuries.
Historically, ginger has been utilized for over 4,000 years, with medicinal applications dating back 2,000 years in China. Today, its health benefits are acknowledged worldwide.
Dr. Vivian Chen, a nutrition consultant and founder of Plateful Health, states, “Ginger is originally from southeast Asia but is now grown anywhere in the world where there is a tropical climate.”
So, how can you harness the nutritional and medicinal advantages of ginger?
What is ginger?
Ginger features a thick, knotted stem known as a rhizome. Its tan root is frequently used in cooking or as a dietary supplement. The leaves are also edible and can serve as a garnish.
The raw root can be sliced, grated, steamed, or juiced, and is often used for cooking or making tea, according to Lisa Young, an adjunct professor of nutrition at New York University and author of “Finally Full, Finally Slim.”
Ginger is also available in dried and powdered forms, often consumed as a gummy or capsule. Ginger oil can be ingested or applied topically.
Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition, notes, “Ginger is a versatile spice that can be enjoyed in a variety of ways.”
What is ginger good for?
Ginger boasts numerous proven health benefits.
According to Chen, “Ginger is an abundant source of bioactive compounds like gingerol and shogaol, which have anti-inflammatory and antioxidant properties.”
It is particularly well-known for alleviating nausea. Additionally, ginger has been shown to relieve menstrual cramps, reduce stiffness, and enhance function related to arthritis. Chen explains that it even improves metabolic health by balancing blood sugar.
Young adds that ginger can support digestion and immune function. “Eating ginger aids digestion while reducing bloating and helps protect our body against infections and illnesses,” she explains.
Moreover, ginger may enhance heart health, improve cognitive function and memory, and alleviate discomfort due to its “analgesic properties that may help reduce muscle pain and soreness,” according to Messer. Some studies even suggest it could act as a natural aphrodisiac, although research is ongoing.
Dr. Jamie Bering, a gastroenterologist at Mayo Clinic in Arizona, states, “Several scientific studies have examined the effects of ginger on various diseases and conditions. While some studies yield conflicting conclusions regarding its health benefits, its use may help improve several conditions.”
Is it OK to take ginger daily?
Currently, there is “no standard recommended amount of ginger,” according to Bering. However, it is generally advised to limit intake to no more than 4 grams per day. Pregnant women should restrict their intake to 1 gram daily, and ginger is not recommended for children under 2 years old.
Adults consuming more than 4 grams daily may experience gastrointestinal issues such as reflux, heartburn, and diarrhea, warns Young.
Messer cautions that excessive ginger intake may have blood-thinning effects and that lower amounts could interact negatively with certain medications.
“It’s crucial to consult your healthcare provider to determine the appropriate amount for your specific needs,” she advises, “and to consider any potential interactions with medications or existing health conditions.”
What is the healthiest tea? We’re breaking down the health benefits of black, green, and more.
Comments are closed