Properties, Risks and Health Benefits of Ginger
Ginger is considered as part of the superfood group (a category of food marketing), named for being foods with a high density of nutrients beneficial to health. In the kitchen it is a valued flavoring and perfume for meals; In the phytotherapeutic kit, it is a powerful natural home remedy.
What is ginger
Ginger (zingiber Officinale) is a plant of the Zingiberaceae family and grows as a horizontal rhizome. It is part of the Zingiberaceae family, along with turmeric and cardamom. Ginger commonly produced in India, Australia, Indonesia, Fiji, China, and Jamaica.
Ginger rhizomes used in the kitchen as a spice to flavor (spicy) foods. They have also been used for centuries in herbal medicinal practice for the treatment of various diseases such as rheumatoid arthritis, hypercholesterolemia, neurological conditions, asthma, constipation, diabetes or cancer. For which is applied in the form of a fresh paste, dry powder, crystallized or in syrup.
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Current scientific studies found that the antioxidant function of this food plays an essential role in protecting against oxidative damage phenomena, and has therapeutic effects in a high number of pathologies. Including ischemic heart disease or the prevention of certain types of cancer.
Among the antioxidants contained in ginger, there is a group of polyphenols, non-energy substances in plant foods. whose presence in the daily diet is considered to preserve good health.
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Benefits of ginger for health
The three health benefits that mostly attributed to ginger are: relieve nausea, contribute to loss of appetite, counteract dizziness and pain.
The consumption of fruits and vegetables of all kinds is recommended, according to the world’s food guides, as an essential part of a food plan that helps to maintain good health.
Besides, according to several scientific studies and schools of nutrition and medicine that point to the natural. It is recommended to add to the daily diet, certain herbs, and spices that may offer additional health benefits. One of these is ginger. Regarding its properties as a medicinal herb, scientific analysis shows that ginger contains hundreds of compounds and metabolites, some of which can contribute to health and healing. Of these, gingerols and shogaols are the ones that were investigated more extensively.
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Here are the proven health benefits of ginger
Health Benefits of Ginger for Digestion
The phenolic admixture in ginger stimulates the production of saliva and bile and suppresses gastric contractions as food and fluids move through the gastrointestinal tract. It also seems to have beneficial effects on the trypsin and pancreatic lipase enzymes and to increase its transit through the digestive tract. This suggests that ginger may help prevent colon cancer and constipation.
Ginger is the best home remedy for nausea
Ginger tea or Chewing raw ginger is a famous home remedy for nausea. Taking ginger for motion sickness would help reduce the feeling of nausea, but does not seem to prevent vomiting. Its use should be consulted with the doctor in case of nausea due to pregnancy or chemotherapy. since although many people consume ginger candies in these cases, each patient should consider their health status with their professional.
Health benefits of ginger for flu relief
In times of cold, the habit of drinking ginger tea is a good way to keep warm and thus help prevent flu states. It is diaphoretic, which means that it promotes sweating, working to warm the body from the inside, so it also helps reduce cold symptoms. To make ginger tea at home, slice between 20 and 40 grams of fresh ginger and dip them in a cup of hot water. Add a slice of lemon or a drop of honey to add additional flavor and benefits, such as lemon vitamin C and the antibacterial properties of honey.
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- Health benefits of ginger for pain reduction
A study with 74 volunteers conducted at the University of Georgia found that daily ginger administration reduced exercise-induced muscle pain by 25 percent. It is found that ginger reduces the symptoms of menstrual cramps.
Health benefits of ginger for Inflammation
Ginger has been used for many centuries to reduce inflammation and treat inflammatory conditions. A study published in the journal Cancer Prevention Research reported that ginger supplements, which are available for purchase online, reduced the risk of developing colorectal cancer in the intestine of 20 volunteers. It has also been discovered that ginger is “modestly effective and reasonably safe” to treat inflammation associated with osteoarthritis.
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- Health benefits of ginger for Cardiovascular health
Other possible uses of ginger are lower cholesterol. Ginger decreases the risk of blood clotting and helps maintain healthy blood sugar levels. More research needed, but if these properties are demonstrated, ginger could become part of a treatment for heart disease and diabetes. For getting more health benefits, include ginger in your daily routine diet.
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How ginger is consumed
The root or hidden stem (rhizome) of the ginger plant can be consumed powdered, fresh, dried as a spice, in the form of juice or as oil.
Fresh and dry, as ginger extract and ginger oil, is available for consumption at meals. And as a dietary supplement, found in mother tinctures, capsules and pills.
The foods that ginger usually includes as a flavoring in its preparations are gingerbread, cookies, gingerbread cookies, ginger ale tonic drink and a wide variety of recipes that are more tasty and scented.
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Ginger nutritional properties: Health benefits of ginger
Fresh or dried ginger can be used to flavor foods and beverages. without adding unnecessary salt or sugar. Since it is often absorbed in such small amounts, ginger does not add compelling amounts of carbohydrates, calories, fiber or protein. Ginger provides a variety of vitamins and minerals. In 100 grams (g) of raw ginger root, there are:
- 79 calories
- 17.86 g of carbohydrates
- 3.6 g of dietary fiber
- 3.57 g of protein
- 0 g of sugar
- 14 mg of sodium
- 1.15 g of iron
- 7.7 mg of vitamin C
- 33 mg of potassium
- Other nutrients found in ginger in ginger are:
- vitamin B6
Risks of high ginger intake
Like many health benefits of ginger, there are some risks too.
The United States Food and Drug Administration (FDA) believes that ginger is a food additive “generally recognized as safe.”
Natural ginger has no known side effects for most people. However, in certain cases a high ginger intake may worsen the symptoms of acid reflux, irritate the mouth and cause diarrhea. Taking ginger as capsules, as long as they recommended by a doctor. May help reduce the risk of heartburn.
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The capability and side effects of ginger supplements will vary by formulation and brand. People advised not to take more than 4 g of dry ginger a day or 1 g during pregnancy.
It is important to consult a doctor before using supplements since these are not standardized.
Pregnant women, or people who have gallstones, diabetes or a blood clotting disorder, should first check with their doctor. If they want to increase ginger consumption. Ginger supplements should not be used with aspirin or other anticoagulant medications.
On the other hand, it can be considered that many of the compounds in ginger have not been fully investigated. And not all of the ginger claims that circulate have been supported by the research. However, many of those that have already been studied appear to be promising for medicinal use.
Quick tab on ginger
What it brings: it is rich in amino acids, calcium, iron, magnesium, potassium, phosphorus, and vitamins C and vitamin B.
For what: it helps prevent episodes of compulsion for food because it is an anxiolytic. Which increases serotonin levels, a neurotransmitter that involved in mood improvement in appetite control. It also favors gastric juices and improves the flora of the intestine. That’s the reason ginger determined as an excellent digestive health aid. And it is an excellent anti-inflammatory.
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How to use it: ideally 1 to 3 teaspoons a day in smoothies, soups, juices, sauteed vegetables, to flavor desserts, bread, and cookies and the kitchen in general. Include ginger in your daily routine diet to get maximum health benefits from this herb.
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Ginger water recipe: Place a teaspoon of ginger powder in a thermos. Then pour water to mate, let it rest for 10 minutes. Ginger water has a lot of health benefits, especially for obesity.