Ginger: History, Usage, and 9 Incredible Health Benefits
Adults of all ages increasingly use dietary supplements and herbal medicines from complementary and alternative medicine to help improve their health. In recent years, there has been a significant increase in the use of ginger, one of the world's most popular herbal remedies and dietary condiments.
Read on to learn the history of ginger, its common usage, and its remarkable health benefits.
What is Ginger?
Ginger comes from Southeast Asia. It is a flowering plant, one of the healthiest (and most delicious) spices on earth.
It is linked to turmeric, cardamom, and galangal and is a member of the Zingiberaceae family.
The rhizome (the underground portion of the stem) is typically used as a spice. It is commonly referred to as ginger or ginger root.
Ginger gives both sweet and savory meals a fragrant kick. The root of the ginger plant, Zingiber officinale, is what gives ginger ale, ginger tea, sweets, and many Asian cuisines their appealing taste.
But ginger’s usage goes far beyond culinary purposes.
Ginger: An Ancient Medicine
Ancient texts from Rome, Greece, China, and the Arab world all highlight ginger's medicinal properties. It was prevalent in Asian medicine as a remedy for stomach disorders, such as nausea and diarrhea. Ginger is also traditionally used to treat muscle and joint discomfort, cold and flu symptoms, stomach pain, menstrual cramps, and burns.
Benefits of Ginger
Ginger is a popular remedy today for many health concerns. Here are 8 science-back health benefits of ginger.
1. Improving Digestion
Gingerol, a natural constituent of ginger root, promotes gastrointestinal motility, the rate at which food leaves the stomach and proceeds through the digestive process. In other words, ginger promotes efficient digestion, so food doesn't remain in the intestine as long.
Ginger may also have a favorable effect on the pancreatic enzyme lipase, which plays a role in the digestive process in the small intestine(1).
Eating ginger can also help reduce bloating and gas caused by fermentation, constipation, and other factors. Numerous research studies have examined ginger's impact on the gasses that develop in the digestive tract, according to a 2018 review. According to this research, the enzymes in ginger can aid in dissolving and expelling this gas, relieving any discomfort (2).
2. Relieving Nausea
Gingerol is best known for speeding up stomach emptying and relieving nausea. Indeed, numerous research studies show ginger to be incredibly effective at nausea relief(3).
Studies show that it may alleviate nausea and vomiting in patients with specific surgical procedures and even chemotherapy(4, 5).
Ginger might, however, work best for nausea brought on by pregnancy, such as morning sickness. A study of 12 trials involving 1,278 pregnant women found that 1.1-1.5 grams of ginger considerably lessened nausea, though it did not reduce vomiting incidents(6).
What causes ginger’s nausea-relieving effect?
According to a paper published in 2016, gingerols and shogaols, the compounds responsible for the spices' pungent aromas, are efficient in suppressing nausea and vomiting. However, the amount of these chemicals varies with the type of ginger used. The highest levels of gingerol were found in dried ginger, followed by fresh ginger and powdered ginger tea(7).
3. Supporting the Immune System
Numerous individuals use ginger to aid in cold and flu recovery. Though ginger’s benefits for cold and flu are largely anecdotal, a large cross-sectional study found that eating ginger every day may help the immune system. This could protect against long-term diseases and help people get better more quickly from illnesses like the common cold and flu(8).
In an older 2013 study, researchers examined the effects of fresh and dried ginger on human cells infected with a respiratory virus. The results indicate that fresh ginger may help protect the respiratory system; however, dried ginger had no such effect(9).
Ginger’s positive effect on the immune system may also help fight infections. Indeed, ginger extract can actually suppress the growth of numerous types of bacteria(10, 11).
For instance, a 2008 study found that it is highly effective at killing the oral germs linked to inflammatory gum diseases, gingivitis and periodontitis(12).
4. Preventing Certain Types of Cancer
Ginger has been investigated as a potential alternative treatment for various types of cancer.
Gingerol, a potent chemical in raw ginger, is believed to be responsible for ginger’s anti-cancer benefits. One specific form of gingerol, [6]-gingerol, has been found to be especially powerful(13, 14).
In a 28-day study of those at average risk for colorectal cancer, 2 grams of ginger extract per day dramatically decreased pro-inflammatory signaling molecules in the colon, though other research trials have not shown the same effects(15, 16).
Ginger may also be beneficial against other gastrointestinal malignancies, such as pancreatic and liver cancer, and it has been shown to have a positive effect against ovarian and breast cancer, but more research is necessary to verify these effects(17, 18, 19, 20).
5. Supporting Cardiovascular Health
Ginger extract may help reduce cardiovascular disease, according to some studies.
For example, a study of 4,628 persons discovered that regular ginger consumption might guard against fatty liver disease, coronary heart disease, high blood pressure, diabetes, hyperlipidemia, and other chronic illnesses. The authors came to the conclusion that ginger might be helpful as a preventative medicine(21).
One reason for its positive effect on the cardiovascular system is that it may help lower cholesterol levels. (High cholesterol, especially high levels of LDL (bad) cholesterol, is a significant risk factor for heart disease.)
Research shows that one’s diet has a huge impact on cholesterol levels, so it makes sense that ginger consumption might help heart health.
In a 2018 study, 30 hyperlipidemic (high cholesterol) subjects got daily doses of 5 grams of ginger pasted powder, and over the course of three months, their LDL (bad) cholesterol levels decreased by 17.4%(22).
In an older trial from 2008, those who took 3 grams of ginger powder (in capsule form) daily likewise experienced significant decreases in the majority of cholesterol indicators. For example, in 45 days, their LDL (bad) cholesterol levels decreased 10%(23).
6. Relieving Menstrual Pain
Ginger is one of the ancient remedies for pain, especially menstrual pain and discomfort.
In a 2009 trial, 150 women were told to consume ginger or a nonsteroidal anti-inflammatory medicine (NSAID) for the first three days of menstruation(24).
The three groups each got four doses of ginger powder (250 mg), mefenamic acid (250 mg), or ibuprofen per day (400 mg). Ginger was able to alleviate discomfort as effectively as the two NSAIDs(24).
Recent studies have also indicated that ginger is more effective than a placebo and is on par with pharmaceuticals such as mefenamic acid and acetaminophen/caffeine/ibuprofen (Novafen)(25, 26).
7. Assisting with Weight Loss
Studies conducted on humans and animals suggest ginger, like that in 8th Wonder Organic Sparkling Chai Tea, may aid in weight loss.
For example, a 2019 scientific literature assessment revealed that ginger supplementation significantly lowered body weight, waist-hip ratio, and hip ratio in overweight or obese patients(27).
According to a 2016 research of 80 obese women, ginger may also help reduce body mass index (BMI) and blood insulin levels. Obesity is connected with elevated blood insulin levels.
For 12 weeks, participants in the study received daily doses of ginger powder that were comparatively high—2 grams, which may not be feasible for some folks to take(28).
8. Easing Osteoarthritis Pain and Discomfort
Osteoarthritis (OA) is a widespread medical condition.
It involves the deterioration of the joints in the body, resulting in symptoms including stiffness and discomfort in the joints.
According to one literature review, researchers analyzed the results of 5 trials (593 patients) regarding the effects of ginger consumption on OA. Most of the participants had been diagnosed with OA of the knee.
Between 500 mg and 1 gram of ginger were given to the study participants every day for three to twelve weeks. The results? Persons who used ginger to treat their OA experienced notable decreases in joint pain and impairment(29, 30).
Another study from 2011 discovered that ginger, mastic, cinnamon, and sesame oil used topically could assist persons with OA of the knee to have less pain and stiffness(31).
9. Lowering Blood Sugar
Preliminary studies suggest ginger, like the kind used in 8th Wonder Sparkling Chai Tea, may also have potent anti-diabetic benefits.
In a 2015 study including 41 people with type 2 diabetes, 2 grams of ginger powder per day decreased fasting blood sugar by 11% (32).
In addition, hemoglobin A1c (HbA1c), a measure of long-term blood sugar levels, improved considerably. The HbA1c level decreased by 10% during the course of 12 weeks.
This is encouraging news for those struggling with blood sugar issues, but additional research must be conducted to verify these results.
Side Effects
Ginger is likely safe for oral consumption. However, it may produce moderate side effects such as heartburn, diarrhea, flatulence, and stomach pain. Higher doses of 5 grams per day increase the likelihood of adverse effects.
If you have a bleeding disorder, lt with your healthcare provider before taking ginger, as it can increase the risk of bleeding. Likewise, if you have a heart condition, you’ll want to speak with your physician before taking this herb, as high doses might negatively affect some heart conditions.
Ginger may be safe for short-term use when applied topically. However, some people may experience skin irritation.
Incorporating Ginger Into Your Diet
There are numerous ways to consume ginger, ranging from drinking 8th Wonder Organic Chai Tea that contains ginger to add to a main dish. In fact, it can be used to spice both sweet and savory dishes.
When purchasing ginger for a recipe, the fresh root is preferable to the dried or powdered version. You will obtain more gingerol this way. The root must be smooth and sturdy, devoid of any shriveling or mold. Using a vegetable peeler or paring knife, remove the brown layer of skin, and then slice or chop it as desired.
Ginger is an excellent spice to flavor:
- Soups
- Marinades
- Smoothies
- Baked desserts, like gingerbread cookies
- Asian-type stir fry
- Cocktails
- Teas like 8th Wonder Sparkling Chai!
If fresh ginger is unavailable, powdered ginger can be used as a substitute. In this instance, the flavor and aroma will be altered, and you will need to use less. Approximately 1/4 teaspoon of ginger powder is equivalent to 1 teaspoon of raw ginger. (32) In baking, powdered ginger is more typically used.
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References
1- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4322464/
2- https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.807
3- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/
4- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6035306/
5- https://pubmed.ncbi.nlm.nih.gov/25848702/
6- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995184/
7- https://pubmed.ncbi.nlm.nih.gov/28336112/
8- https://pubmed.ncbi.nlm.nih.gov/28336112/
9- https://pubmed.ncbi.nlm.nih.gov/23123794/
10- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609356/
11- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418209/
12- https://pubmed.ncbi.nlm.nih.gov/18814211/
13- https://pubmed.ncbi.nlm.nih.gov/24552266/
16- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4208969/
17- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4427290/
18- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/
19- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641128/
20- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5527238/
21- https://pubmed.ncbi.nlm.nih.gov/28336112/
24-
https://pubmed.ncbi.nlm.nih.gov/19216660/
25- https://www.sciencedirect.com/science/article/pii/S1028455918302304
26- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871956/
27- https://pubmed.ncbi.nlm.nih.gov/29393665/
28- https://link.springer.com/?utm_medium=affiliate&utm_source=commission_junction&CJEVENT=83df268b573511ed837310c30a1c0e0d&utm_campaign=CONR_BOOKS_ECOM_GL_PHSS_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100090071&?utm_medium=affiliate
29- https://www.sciencedirect.com/science/article/pii/S106345841401276X
30- https://www.sciencedirect.com/science/article/pii/S106345841401276X
31- https://pubmed.ncbi.nlm.nih.gov/22308653/
32- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/
32- https://www.mccormick.com/spices-and-flavors/herbs-and-spices/spices/ginger-ground