Vegetables and Vegetables

Health Benefits of Ginger

The Ginger is a common ingredient in Asian and Indian cuisine. However, it has been used for its medicinal properties over the centuries among various cultures.

Ginger has a long history of use to relieve digestive problems such as nausea, loss of appetite, displacement illnesses and pain.

The Chinese and Indians used ginger tonics to treat illnesses for over 4,700 years, and it was an invaluable commodity during the Roman Empire’s trade around the coming of Christ for its medicinal properties.

The root or underground stem (rhizome) of ginger can be used fresh, powdered, dried as a seasoning, in the form of oil, or as a juice. The root is part of the Zingiberaceae family, along with cardamom and saffron, and is commonly produced in India, Jamaica, Fiji, Indonesia and Australia.


Consuming fruits and vegetables of all kinds has been directly linked to lower health risks. Many studies suggest that increased intake of plant foods, such as ginger, decreases the risk of obesity, diabetes, heart disease and mortality, promoting healthy skin and hair, increased energy, and weight loss.

  • Digestive problems – Phenolic compounds (substances synthesized in vegetables) in ginger are known to help relieve gastrointestinal irritation by stimulating the production of saliva, bile and eliminating gastric contractions and the movement of food and fluids through the gastrointestinal (GI) tract .
  • Nausea – Chewing raw ginger or drinking ginger tea is a common home remedy for nausea during cancer treatment. Pregnant women who suffer from morning sickness can safely use ginger to relieve nausea and vomiting, often consuming ginger tablets or sweets.
  • Pain Reduction – A study involving 74 volunteers found that daily ginger supplement reduced muscle pain caused by exercise by 25%. Ginger has also been used to reduce the symptoms of dysmenorrhea (severe pain during the menstrual cycle). In one study, 83% of women taking ginger capsules reported improvements in pain symptoms compared with 47% of people taking a placebo.
  • Inflammation – Ginger has been used for centuries to reduce inflammation and treat inflammatory conditions. In one trial, ginger root supplement given to volunteer participants reduced the marks of colon inflammation within a month. The study researchers explained that by decreasing inflammation, the risk of colon cancer is also likely to decrease. Ginger, similarly, has shown promise in clinical trials for treating inflammation associated with osteoarthritis (degenerative arthritis).
  • Heart Disease – Two of the biggest health problems on the planet can be kept at bay with regular use of ginger, especially when taken with other foods. Garlic , ginger and onions have a clotting ability, but when taken together they become a powerful support against heart attacks and strokes.
  • Compromised Immunity and Respiratory Function – Ayurvedic medicine has admired ginger’s ability to boost the immune system before recorded history. It is believed that if ginger is so effective in warming the body, it can also help break down the buildup of toxins in your organs. The root is known to cleanse the lymphatic system and the polluted system in our body. By opening these lymph channels and keeping everything clean, ginger prevents the accumulation of toxins that make them susceptible to infections, especially in the respiratory system. Combining ginger  oil and eucalyptus oil is an effective remedy to boost immunity and improve breathing.
  • Bacterial Infections – Comparing ginger’s effectiveness in eliminating Staphylococcus aure and Streptococcus pyogenes with that of conventional antibiotics, researchers found that the natural solution won every time it was tested. The drugs chloramphenicol, ampicillin and tetracycline simply could not support the antibacterial prowess of ginger extract. This is important because these two bacteria are extremely common in hospitals and often cause complications for an already immune compromised patient.
  • Fungal Infections – These are one of the most difficult problems to control, as they are increasingly resistant to conventional medication. Yeast infections don’t stand a chance against ginger. Of the 29 plant species evaluated in a study, ginger won the award for having the most effective extract in killing fungi.
  • Ulcers and GERD – Since the 1980s, researchers have known that ginger could  cure stomach ulcers . More recently, Indian scientists have been able to further quantify this medicinal effect. In one study, they found ginger to be six to eight times more potent than Prevacid, the drug of choice to treat these types of cases.


Using fresh ginger is an easy way to flavor foods and beverages without adding sodium. Since ginger is consumed in such small amounts, it does not add significant amounts of calories, carbohydrates, protein, or fiber to the diet.

The root contains numerous other anti-inflammatory compounds and antioxidants beneficial to health, such as gingerols (active ingredient in ginger), beta-carotene, capsaicin, caffeic acid, curcumin and salicylate.

It is surprisingly the most widely used dietary condiment in the world today, thus it is proven that ginger slims down.

Ginger provides a variety of vitamins and minerals. Therefore, in 100 grams of ginger there is:

  • Carbohydrates – 17.77 g
  • Dietary Fiber – 2 g
  • Protein – 1.82 g
  • Dietary Fiber – 2 g
  • Sugars – 1.7 g
  • Sodium – 13 mg
  • Vitamin B6 – 0.16 mg
  • Calcium – 16 m
  • Iron – 0.6 mg
  • Vitamin C – 5 mg
  • Potassium – 415 mg
  • Magnesium – 43 mg
  • Phosphorus – 34mg
  • Zinc – 0.34 mg
  • Folate – 11 mcg
  • Riboflavin – 0.034 mg
  • Niacin – 0.75 mg
  • Iron – 0.6 mg


During cold weather, drinking ginger tea is a good way to keep warm. It is diaphoretic, which means it promotes perspiration, working to warm the body from the inside. So, during a cold, ginger tea is very helpful.

To make ginger tea at home, cut 20 to 40 g of fresh ginger in a cup of hot water. Adding a slice of lemon or a drop of honey enriches the flavor, bringing additional benefits, including vitamin C and antibacterial properties.

Therefore, you can use the root making delicious lemon juice with ginger, or flavoring cakes and cookies with ginger water. Everyone has a way to enjoy it.


Ginger goes well with many different types of seafood, orange, melon, pork, pumpkin and apple. When buying fresh ginger, look for a smooth, taut (wrinkle-free) skin root in addition to the spicy aroma.

Store fresh ginger tightly wrapped in a small plastic bag in the refrigerator or freezer.

Fresh ginger must be peeled and grated before use. In most recipes, an eighth teaspoon of ginger can be substituted for a tablespoon of fresh grated ginger. Ginger can be found in the herbs and spices section of most supermarkets.

Quick Tips:

  • Add fresh ginger to your next smoothie or juice. You can put raw sliced ​​ginger (the size of your thumb) into a smoothie every morning or use it to make  homemade vegetable juice .
  • Add fresh, dry ginger or oil to your next salad. The most potent form of ginger is the essential oil because it contains the highest levels of gingerol. This is number 1, ginger can be used as a medicine. It can be taken to treat health conditions or rubbed directly into the area of ​​pain. Typically, two to three drops of  essential oil is the recommended therapeutic dose.
  • Add ginger to boiling water to make your own ginger tea. This liquid form of ginger is commonly used to relieve nausea, settle the stomach, and relax the body. Drink a glass two to three times a day to reduce inflammation. Also, adding a little  honey and  raw lemon   to the tea makes it wonderful.
  • Use fresh or dry ginger to spice up any fish recipe. Using ground ginger powder for cooking is an excellent way to take advantage of this great seasoning. In the manufacture of  Chicken Curry or homemade pumpkin pie. In addition, it can be taken in supplement form as a capsule with the recommended dose of 1,000 milligrams per day.


Natural ginger is safe for most people and causes little or no side effects. It can sometimes worsen acid reflux symptoms in some individuals. The effectiveness and side effects of ginger supplements vary by brand and formulation.

According to ANVISA, the National Health Surveillance Agency, the consumption of ginger is contraindicated for people with hypertension. Because the root can generate vasodilation, which disrupts the normality of pressure. In short, ginger raises blood pressure. For the rest, ginger is okay.

It is the total diet or general pattern of eating that matters in preventing disease and achieving good health. It’s better to eat a varied diet than to focus on individual foods as the key to healthy living.


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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