{"id":128823,"date":"2023-12-08T12:46:55","date_gmt":"2023-12-08T12:46:55","guid":{"rendered":"https:\/\/www.ghanamma.com\/2023\/12\/08\/11-proven-health-benefits-of-ginger\/"},"modified":"2023-12-08T12:46:55","modified_gmt":"2023-12-08T12:46:55","slug":"11-proven-health-benefits-of-ginger","status":"publish","type":"post","link":"https:\/\/www.ghanamma.com\/2023\/12\/08\/11-proven-health-benefits-of-ginger\/","title":{"rendered":"11 proven health benefits of ginger"},"content":{"rendered":"

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Ginger may have numerous health benefits due to its anti-inflammatory, anti-nausea, and other properties. It may help you lose weight, manage arthritis, reduce menstrual symptoms, and more.<\/p>\n

Ginger comes from a flowering plant originating in Southeast Asia. It adds flavor to sweet and savory foods and has a range of health benefits. It belongs to the\u00a0Zingiberaceae<\/em>\u00a0family, and it\u2019s closely related to turmeric, cardamom, and galangal.<\/p>\n

The rhizome (underground part of the stem) is the part commonly used as a spice. It\u2019s often called ginger root or, simply, ginger.<\/p>\n

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You can use ginger fresh, dried, powdered, or as an oil or juice. It features in many recipes as well as processed foods, home remedies, and cosmetics.<\/p>\n

Here are 11 health benefits of ginger that are supported by scientific research.<\/p>\n

1. Contains gingerol, which has potent medicinal properties<\/h3>\n

Ginger has a long history of use in various forms of traditional and alternative medicine. It\u2019s been used to aid digestion, reduce nausea, and help fight the flu and common cold, to name a few of its purposes.<\/p>\n

The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.<\/p>\n

Gingerol is the main bioactive compound in ginger. It\u2019s responsible for many of ginger\u2019s medicinal properties.<\/p>\n

Gingerol has powerful anti-inflammatory and\u00a0antioxidant\u00a0effects, according to\u00a0researchTrusted Source. For instance, it may help reduce\u00a0oxidative stress, which results from having too many free radicals in the body.<\/p>\n

2. Can treat morning sickness and other forms of nausea<\/h3>\n

Ginger may be\u00a0effectiveTrusted Source\u00a0against nausea, including pregnancy-related nausea, commonly known as\u00a0morning sickness.<\/p>\n

Ginger may help relieve nausea and vomiting for people undergoing certain types of surgery, and it may also help reduce\u00a0chemotherapy-related\u00a0nausea.<\/p>\n

While generally safe, it\u2019s best to talk with a doctor before taking large amounts if you\u2019re pregnant.<\/p>\n

Ginger\u00a0may not be suitableTrusted Source\u00a0during pregnancy for people who are close to labor and those with a history of pregnancy loss or vaginal bleeding. It may also be unsuitable for those with clotting disorders.<\/p>\n

3. May help with weight loss<\/h3>\n

Ginger may\u00a0play a role in weight loss, according to studies in humans and animals.<\/p>\n

One\u00a02019 reviewTrusted Source\u00a0concluded that ginger supplementation significantly reduced body weight, the waist-hip ratio, and the hip ratio in people with overweight or obesity.<\/p>\n

Ginger\u2019s ability to influence weight loss may\u00a0be due to\u00a0certain mechanisms, such as its potential to reduce inflammation.<\/p>\n

4. Can help with osteoarthritis<\/h3>\n

Osteoarthritis (OA)\u00a0involves degeneration of the joints, leading to\u00a0symptoms\u00a0such as joint pain and stiffness.<\/p>\n

One\u00a0review\u00a0concluded that ginger may help reduce pain and\u00a0disability.The\u00a0participants took 0.5\u20131 gram of ginger per day for 3\u201312 weeks, depending on the study. Most had a diagnosis of OA of the knee.<\/p>\n

However, other\u00a0researchTrusted Source\u00a0has not found evidence of the same effects.<\/p>\n

However, many discontinued treatment as they did not like the taste of ginger or because it upset their stomach.<\/p>\n

5. May lower blood sugar and improve heart disease risk factors<\/h3>\n

Some research suggests ginger may have anti-diabetic properties.<\/p>\n

In a\u00a02015 studyTrusted Source, 41 people with\u00a0type 2 diabetes\u00a0took 2 grams of ginger powder per day.<\/p>\n

A\u00a02022 reviewTrusted Source\u00a0found a significant reduction in fasting blood sugar and HbA1c in people with type 2 diabetes after taking ginger supplements.<\/p>\n

The review looked at results from 10 trials, in which participants took 1,200\u20133,000 milligrams (mg) per day for 8\u201313 weeks.<\/p>\n

The results did not suggest that ginger supplements affected the lipid profile.<\/p>\n

After 12 weeks:<\/p>\n

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  • their fasting blood sugar was 12% lower<\/li>\n
  • their hemoglobin A1c (HbA1c) levels were 10% lower<\/li>\n
  • their apolipoprotein B\/ apolipoprotein A-I ratio was 28% lower<\/li>\n
  • their malondialdehyde (MDA) levels were 23% lower<\/li>\n<\/ul>\n

    A high apolipoprotein B\/apolipoprotein A-I ratio and high levels of malondialdehyde (MDA) can result from oxidative stress, a byproduct of oxidative stress. They are both risk factors for\u00a0heart disease.<\/p>\n

    However, this was one small study, and more research is needed to confirm these results.<\/p>\n

    A\u00a02019 review\u00a0also found evidence that ginger can reduce HbA1c in people with type 2 diabetes, but the authors did not conclude that it can lower fasting blood sugar levels.<\/p>\n

    6. Can help treat chronic indigestion<\/h3>\n

    Ginger may help manage\u00a0indigestion\u00a0by speeding up the passage of food through the stomach.<\/p>\n

    Functional dyspepsia is when a person has indigestion \u2014 with symptoms such as abdominal pain, bloating, feeling too full, belching, and nausea \u2014 for no clear reason. It often occurs with irritable bowel syndrome (IBS).<\/p>\n

    In one study,\u00a0scientistsTrusted Source\u00a0found that consuming a ginger and artichoke preparation before eating a main meal significantly improved the symptoms of indigestion in people with functional dyspepsia, compared with taking a placebo.<\/p>\n

    7. May reduce menstrual pain<\/h3>\n

    Ginger may help relieve dysmenorrhea, also known as\u00a0menstrual pain.<\/p>\n

    Some\u00a0research\u00a0has suggested that ginger is more effective than acetaminophen\/caffeine\/ibuprofen (Novafen) in relieving menstrual pain.<\/p>\n

    However, more studies are needed.<\/p>\n

    8. May help lower cholesterol levels<\/h3>\n

    High levels of LDL (bad)\u00a0cholesterol\u00a0are\u00a0linked toTrusted Source\u00a0an increased risk of heart disease.<\/p>\n

    In a\u00a02022 reviewTrusted Source\u00a0of 26 trials, researchers found that ginger consumption significantly reduced triglycerides and LDL cholesterol, while increasing HDL cholesterol. Even doses less than 1,500 mg per day were effective.<\/p>\n

    However, it may be hard to include such high doses of ginger in your diet, particularly if you don\u2019t like the taste of ginger.<\/p>\n

    9. May help reduce cancer risk<\/h3>\n

    Ginger may have anticancer properties due to gingerol and various other antioxidant and anti-inflammatory compounds.<\/p>\n

    There is some\u00a0evidenceTrusted Source\u00a0that these compounds may help reduce the risk of gastrointestinal cancers,\u00a0such asTrusted Source\u00a0colorectal, pancreatic, and liver cancer.<\/p>\n

    In\u00a0one studyTrusted Source, 20 people with a high risk of colorectal cancer took 2 g of ginger daily for 28 days. At the end of the study, the lining of the participant\u2019s intestines showed fewer cancer-like changes than expected.<\/p>\n

    However, most studies relating to ginger and cancer risk have not involved humans.<\/p>\n

    10. May improve brain function and protect against Alzheimer\u2019s disease<\/h3>\n

    Some\u00a0researchTrusted Source\u00a0suggests that 6-shogaol and 6-gingerol \u2014 compounds in ginger \u2014 may help prevent degenerative diseases such as Alzheimer\u2019s, Parkinson\u2019s disease, and multiple sclerosis.<\/p>\n

    Oxidative stress and\u00a0chronic inflammation\u00a0may be key drivers of\u00a0Alzheimer\u2019s disease\u00a0and age-related cognitive decline.<\/p>\n

    Some animal\u00a0studiesTrusted Source\u00a0suggest the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain. This may help prevent cognitive decline.<\/p>\n

    11. Can help fight infections<\/h3>\n

    Ginger\u2019s antimicrobial properties could make it useful for fighting bacterial and fungal infections.<\/p>\n

    Laboratory\u00a0studies\u00a0have found it may be effective against:<\/p>\n

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    • Staphylococcus aureus<\/em>\u00a0(S. aureus)<\/em>, which is responsible for a range of diseases<\/li>\n
    • Escherichia coli<\/em>\u00a0(E. coli)<\/em>, a cause of intestinal infections<\/li>\n
    • Candida albicans<\/em>\u00a0(C. albicans)<\/em>, which causes fungal infections in the mouth, vagina, and so on<\/li>\n<\/ul>\n

      However, more studies are needed.<\/p>\n

      Adding ginger to your diet<\/h2>\n

      If you want to add ginger to your diet, you can do so through what you eat and drink. Here are a few recipes to try:<\/p>\n

      Risks and side effects<\/h2>\n

      Ginger is safe for most people to consume in moderation.<\/p>\n

      In large doses, however, it\u00a0can causeTrusted Source\u00a0the following symptoms in some people:<\/p>\n

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      • abdominal discomfort<\/li>\n
      • heartburn<\/li>\n
      • diarrhea<\/li>\n
      • mouth and throat irritation<\/li>\n<\/ul>\n

        It is likely safe during pregnancy and breastfeeding, but it is best to speak with a healthcare professional first.<\/p>\n

        Frequently asked questions<\/h2>\n

        What are five health benefits of ginger?<\/strong><\/p>\n

        Ginger has many possible health benefits. For instance, it may help reduce nausea, manage weight loss, lower cholesterol levels, protect nerve function, and reduce the risk of cancer.<\/p>\n

        What vitamin does ginger contain?<\/strong><\/p>\n

        One teaspoon of raw ginger contains\u00a00.1 milligrams (mg)Trusted Source\u00a0of vitamin C. It also contains small amounts of calcium, magnesium, and other minerals.<\/p>\n

        Who should avoid ginger?<\/strong><\/p>\n

        Ginger is likely safe for most people to use in moderation. There is no evidence that it is unsafe to use during pregnancy or while breastfeeding, but it is best to check first with a health professional.<\/p>\n

        The\u00a0bottom line<\/strong><\/p>\n

        Ginger contains nutrients and bioactive compounds that may have a range of benefits for your body and brain.<\/p>\n

        It may help manage nausea, prevent infections, reduce the risk of cancer, and more.<\/p>\n

        However, more research is needed to confirm that ginger has these benefits.<\/p>\n

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