For thousands of years, ginger has been used around the world as both food and medicine. Ginger possesses antioxidant, anti-inflammatory, and antibiotic properties which make it both useful and healthy. Here are 10 amazing health benefits of ginger, some you may have heard of before and others you might not have.
1) Combat Inflammation
Studies show that consuming ginger may reduce inflammation in humans. The reduction in inflammation is partly due to gingerols, compounds found in fresh and dried ginger that act as natural anti-inflammatory agents. In addition to its anti-inflammatory properties, ginger also has been shown to promote stomach health and protect against colon cancer. The root can also help speed up your metabolism, improve digestion and increase energy levels. That’s not all—ginger may also provide protection against Alzheimer’s disease by blocking proteins that contribute to neuronal damage and death! While additional research is needed, it’s clear that you should include more fresh or dried ginger into your diet as a natural way to boost your health!
2) Improve Digestion
In a report from Psychology Today, it was noted that ginger has been proven to help with stomach discomfort and gas. This makes sense given that ginger is a natural anti-inflammatory and works as an anti-nauseant. Make sure you’re getting enough fluids when consuming ginger, though – overconsumption can lead to nausea and vomiting. Have you ever experienced heartburn? The University of Maryland Medical Center notes that ginger helps relieve symptoms in patients with heartburn. They also note that studies have found that consuming ground or crystallized forms of ginger may be even more effective than fresh or raw forms. This can be especially helpful if you need quick relief after a meal!
3) Reduce Pain, Especially Arthritis and Back Pain
That’s because ginger has potent anti-inflammatory compounds, including gingerols and shogaols. Researchers believe these chemicals reduce pain and stiffness by blocking prostaglandins, enzymes that promote inflammation. A study in Arthritis & Rheumatism found that people who took 1.5 grams per day of ginger extract for six weeks had a significant reduction in symptoms like fatigue, stiffness, and joint pain (the placebo group had just as much relief). Another study found that rats fed high doses experienced an impressive 71 percent reduction in inflammatory biomarkers. That translates to potentially faster recovery from exercise-induced muscle damage—and less joint inflammation overall.
4) Anti-Cancer Properties
According to research at Tufts University, ginger can help reduce tumor size and cell proliferation. This is likely due to its ability to kill cancerous cells in laboratory conditions. For example, a 2010 study published in Cancer Letters found that daily ginger doses as low as 0.5 grams—less than a quarter teaspoon—stopped prostate cancer cell growth. Other studies have also shown that ginger inhibits other cancers, including those affecting the breast, liver, lungs and stomach. Although more research is needed, these are encouraging results for anyone trying to stay healthy or prevent cancer from spreading further.
5) Fight Diabetes
In animal studies, ginger has been shown to help control blood sugar. It may also prevent dangerous changes in your arteries (atherosclerosis), which can lead to heart disease and stroke. One study even found that participants who took 1 gram of ginger powder a day had lower levels of inflammation, which is linked to many health conditions. Keep in mind that taking ginger supplements or drinking fresh juice may not have exactly the same effects as eating whole pieces of fresh ginger, but it’s certainly worth a try!
6) Prevent Heart Disease
While there are plenty of ways to improve your heart health, one super-simple trick is incorporating ginger into your diet. The spice has been used for centuries as a way to aid digestion and combat nausea, but it also contains important antioxidants that protect cells from damage. When it comes to your ticker, fighting off free radicals can do wonders for you—and even give you a healthy dose of belly fat loss in return. (Check out these six things belly fat says about your health.) Keep in mind that once you add ginger root to your diet, you’ll want to be picky about what else is on your plate; other spices contain trace amounts of capsaicin, which will counteract its effects!
7) Ease Nausea and Morning Sickness
Take ginger in capsule form when you’re feeling queasy, or consume it raw to aid with morning sickness. Choose organic ginger if possible, as it is one of the few foods that tends to pick up heavy metals from soil. The gingerols and shogaols found in ginger are especially good at calming an upset stomach and alleviating nausea. Ginger also contains volatile oils that stimulate appetite, so if you’re nauseous, a little bit might actually help! If you’re dealing with chronic nausea, talk to your doctor about taking a high-quality digestive enzyme supplement; these enzymes are able to help break down food even if your body isn’t producing enough on its own.
8) Reduce Risk of Stroke and Osteoporosis
In addition to reducing inflammation and relieving nausea, ginger has also been found to have many other health benefits. According to one report published in Phytotherapy Research, taking just 500 mg of ginger every day can significantly lower your risk for stroke, osteoporosis, cancer, Alzheimer’s disease and cardiovascular disease. And because ginger is known to act as a natural blood thinner and anti-inflammatory agent, it could even protect you from future ailments caused by poor circulation. For added protection against major diseases, consider including ginger in your diet twice a day.
9) Strengthen Bones
A study from the Oxford Journal showed that consuming 2.5 grams of ginger powder per day had positive effects on osteoarthritis patients. The pain relief provided was comparable to a common nonsteroidal anti-inflammatory drug (NSAID), but with no side effects. What’s more, there was an increase in hyaluronic acid, which is a potent joint lubricant in your body that keeps your cartilage strong and flexible. This is great news for people with osteoarthritis or anyone looking to reduce joint inflammation.
10) Aid in Weight Loss
Before you run to buy ginger supplements, keep in mind that many foods include natural sources of ginger. Consider adding fresh ginger to your smoothies or other recipes. If you can stand a bit of spice, try ginger as a tea or sprinkle it over your favorite dishes instead of salt. Since each tablespoon has about six grams (g) of sugar, using it as a seasoning is much healthier than choosing sugary snacks. However, if you’re looking for an even more potent dose without buying supplements, add one tsp. of minced fresh ginger to 8 oz. water and simmer gently for 5 minutes; consume while still warm.