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10 Best health benefits that you should include Ginger in you food
Ginger is a popular ingredient in cooking, and especially in Asian and Indian cuisine. It has also been used for thousands of years for medicinal purposes.
Possible health benefits include relieving nausea, loss of appetite, motion sickness, and pain.
The root or underground stem (rhizome) of the ginger plant can be consumed fresh, powdered, dried as a spice, in oil form, or as juice.
Ginger is part of the Zingiberaceae family, alongside cardamom and turmeric. It is commonly produced in Pakistan,India, Jamaica, Fiji, Indonesia, and Australia.
It is available fresh and dried, as ginger extract and ginger oil, and in tinctures, capsules, and lozenges. Foods that contain ginger include gingerbread, cookies, ginger snaps, ginger ale, and a wide variety of savory recipes.
Health Benefits
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. However, some herbs and spices may offer additional health benefits. One of these is ginger.
Scientific analysis shows that ginger contains hundreds of compounds and metabolites, some of which may contribute to health and healing.
Of these, the gingerols and shogaols have been most extensively researched.
1. Helps Calm Nausea and Vomiting
Clinical studies have proven ginger’s effectiveness at calming nausea and vomiting.
Research has also confirmed its potential against chemotherapy-induced nausea and vomiting (CINV).
The majority of studies found a positive effect against this side effect of aggressive therapies. Ginger may be a powerful option for those suffering from toxic medical procedures like these.
2. Digestive Tract Protection
Ginger has also been historically used for flatulence, constipation, bloating, and other digestive complaints.
In addition to these gastro-protective effects, researchers have found ginger to be effective for stress related ulcers.
3. Brain Health
Ginger contains compounds that have demonstrated protective effects for the brain.
One of them, known as 6-Shogaol, inhibited the release and expression of redness-causing chemicals known to cause damage to neurons in both in vitro and in vivo models.
The other, 10-gingerol, when sourced from fresh ginger, similarly impacted production of nitric oxide and other chemicals that lead to redness and swelling in the brain.
4. Migraine Relief
In a clinical trial, 100 patients received ginger powder or a drug given to migraine sufferers.
The results showed the ginger powder helped reduce migraine related discomfort… without side effects.
5. Protection from UV Rays
Research data has shown ginger possesses UV absorbing capabilities that protect against DNA damage related to UVB (ultraviolet-B) light.
Extracts from ginger stimulated antioxidant production, suggesting protective effects against potentially damaging UV light.
6. Supports Stable Blood Sugar
Ginger has repeatedly demonstrated powerful blood sugar balancing effects. It acts on insulin release and sensitivity, and supports the metabolism of carbohydrates and lipids.
In one study, insulin levels noticeably lowered with ginger supplementation. In addition to its effectiveness as a blood sugar stabilizer, ginger has also demonstrated powerful protective effects against diabetic kidney, eye and liver complications.
7. Promotes Healthy Blood Pressure
Thai medical practitioners have traditionally used herbs such as ginger to support healthy blood pressure. Extracts from ginger and other herbs used in Thai therapeutic recipes were evaluated for their effectiveness against hypertension. The ginger extract was the most effective.
8. May Benefit Osteoarthritis
A recent in vitro study tested ginger against drugs used for osteoarthritis — the ginger extract was demonstrated to be as effective. Another study involving 43 osteoarthritis patients found ginger to be as effective and more safe than the NSAIDs.
9. Helps with Muscle Aches and Discomfort
A recent 2013 study has evaluated ginger for use in relieving muscle discomfort in female athletes.
Over the course of this 6-week trial, participants taking ginger reported a significant decrease in muscle soreness as compared to the placebo.
10. May Benefit Cardiovascular Function
One of the active compounds in ginger, 6-gingerol, has been isolated, tested and determined an active factor in regulating blood pressure and supporting cardiovascular health.
Based on the results, researchers are exploring the potentials of ginger as a remedy for cardiovascular problems.
Using Ginger?
Ginger has an extremely robust flavor which makes consuming it a little bit tricky.
It might be too strong to ingest on its own, but as I mentioned, it mixes incredibly well into tea or juice, it can be a great ingredient in a recipe, and you can also find it as an ingredient in some healthy snacks.
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