Ginger is one of the healthiest spices in the world and has been used for centuries in Ayurvedic medicine.
It’s hailed for its many health benefits and has risen in popularity in recent years. You may have noticed that modern wellness trends have seen ginger shots appearing on supermarket shelves. But are you wondering how it can benefit you (and not the Instagram influencer!) and the best way to take it? Let’s look at the info…
What is ginger?
Ginger (Zingiber officinale) is a spice that belongs to the Zingiberaceae family, along with turmeric and cardamom.
You’ll often hear it called ginger root and it is the underground stem (the rhizome) that is consumed.
Spicy in flavour, ginger is versatile and can be used in sweet and savoury dishes. Ginger’s unique flavour comes from its natural oils. One of the most important ones is gingerol, which is a potent anti-inflammatory and antioxidant. Read on for more benefits!
How does ginger benefit the body?
- Helps ease nausea1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/
- Aids digestion2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/ 3https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits
- Pain relief for osteoarthritis4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/
- Eases menstrual pain5https://pubmed.ncbi.nlm.nih.gov/30545531/
- Lowers blood sugar6https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/
- Lowers cholesterol7https://www.walshmedicalmedia.com/open-access/effects-of-ginger-on-ldlc-total-cholesterol-and-body-weight-2471-2663-1000140..pdf
- Fights infection8https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609356/
- Improves cognitive function9https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253463/
- Anti-cancer10https://pubmed.ncbi.nlm.nih.gov/24552266/
Is fresh ginger better than powdered?
For therapeutic purposes, we’d recommend fresh ginger, which contains more gingerol than powdered. However, powdered ginger is still beneficial! It has a longer shelf-life and a higher heat tolerance.11https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits
How do I add ginger to my diet?
- Add it to your Gut-Brain health smoothies! Top tip – chop and freeze 1-inch cubes.
- Ginger tea
- Add to baked goods e.g., banana & ginger bread – yum!
- Salad dressings – simply grate fresh ginger, or use powdered, and mix with oil, lemon juice and a little honey for sweetness.
- Stir-fry
- Curry
- Marinades
For every 1/2 teaspoon of ground ginger, use 1 tablespoon of fresh-grated ginger in recipes.
Who should be cautious about consuming ginger?
If you are taking blood thinning or diabetes medications you should consult your doctor before adding ginger into your diet.12https://www.webmd.com/vitamins/ai/ingredientmono-961/ginger
For more info on spices and how they can do more than just flavour your food, check out Let’s spice it up!
Always check with your GP or consultant before making any changes to your diet that could have an effect on your medication or health condition.
Feel free to contact one of our Nutritional Therapists via live chat from 8 am to 8 pm on weekdays for bespoke advice on gut wellness.
References
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
