The Health Benefits of Ginger

Farihah Choudhury explores the health benefits of ginger as a natural remedy for wellness and nutrition.

In the era of Berocca and paracetamol, the remarkable advancements in pharmaceutical drugs in the 21st century have transformed the way we perceive and manage illnesses.

The advancements in modern medicine have revolutionised healthcare, improving longevity and overall vitality. However, reliance on pharmaceutical solutions can sometimes overshadow the benefits of natural remedies.

Instead of addressing the root causes of common ailments like colds or headaches, many people opt for quick fixes such as painkillers. Incorporating natural alternatives into daily life may offer long-term benefits. One such remedy is ginger, a nutrient-rich rhizome with a wide range of health benefits.

Nutritional Benefits of Ginger

Ginger, part of the Zingiberaceae family, is a staple in traditional Asian cuisine and natural medicine. This versatile root can be consumed raw, dried, powdered, juiced, or in oil form. It is rich in essential nutrients, including zinc, phosphate, magnesium, vitamin B6, riboflavin, and folate.

Folate deficiency is common in the UK and can negatively impact pregnancy outcomes. Ginger also contains bioactive compounds such as shogaols and gingerols, known for their antioxidant properties, making it a valuable addition to a balanced diet.

Health Benefits of Ginger

Scientific studies highlight ginger’s role in alleviating nausea, making it a beneficial remedy for cancer patients undergoing chemotherapy and pregnant women experiencing morning sickness. It also aids digestion by stimulating the production of digestive enzymes like trypsin and pancreatic lipase. The ketones in ginger contribute to its spicy flavour and diaphoretic properties, helping to relieve cold and flu symptoms by promoting sweating. Additionally, ginger has been found to reduce inflammation and pain, particularly when combined with cinnamon, as shown in studies on female athletes.

While ginger offers numerous health advantages, it should complement, not replace, prescribed medications. Further research is needed to establish its full therapeutic potential.

Five Ways to Include Ginger in Your Diet

1. Diced: Add fresh ginger to curries or stews for enhanced flavour and nutrition.

2. Tea: Infuse sliced ginger with lemon in hot water for a soothing drink.

3. Lozenges: Use ginger lozenges to ease sore throats.

4. Powder: Sprinkle powdered ginger into meals or beverages for added health benefits.

5. Smoothies: Blend fresh ginger with vegetables for a nutritious smoothie boost.
   

Incorporating ginger and other healthy options such as lemon into your diet is a simple and effective way to enjoy its health benefits. However, always consult a healthcare professional before making significant dietary changes or using ginger as a medical alternative.

---

Similar articles: The Health Benefits Of Lemon Updated by: Ellis Jackson

Sources:

Chang W.P., Peng, Y.X. (2018) Does the Oral Administration of Ginger Reduce Chemotherapy-Induced Nausea and Vomiting?: A Meta-analysis of 10 Randomized Controlled Trials. 

Cancer Nurs. 2018 Oct 6.

Sridharan K, Sivaramakrishnan G. (2018) Interventions for treating nausea and vomiting in pregnancy: a network meta-analysis and trial sequential analysis of randomized clinical trials. Expert Rev Clin Pharmacol. 2018 Sep 27:1-8.

Bode A.M., Dong Z. (2011) The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7. [Available from: https://www.ncbi.nlm.nih.gov/books/NBK92775/]

Viljoen, E., Visser, J., Koen, N., & Musekiwa, A. (2014). A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutrition Journal, 13, 20. http://doi.org/10.1186/1475-2891-13-20

Marco Valussi (2012) Functional foods with digestion-enhancing properties, International Journal of Food Sciences and Nutrition, 63:1, 82-89, DOI: 10.3109/09637486.2011.627841

Mashhadi, N. S., Ghiasvand, R., Askari, G., Feizi, A., Hariri, M., Darvishi, L., Hajishafiee, M. (2013). Influence of Ginger and Cinnamon Intake on Inflammation and Muscle Soreness Endued by Exercise in Iranian Female Athletes. International Journal of Preventive Medicine, 4(Suppl 1), S11–S15.

Jeena K1, Liju VB, Kuttan R (2013) Antioxidant, anti-inflammatory and antinociceptive activities of essential oil from ginger. Indian J Physiol Pharmacol. 2013 Jan-Mar;57(1):51-62.