All You Need to Know About 11 Amazing Benefits of Ginger

Discover all the amazing health benefits of ginger and how it can improve your overall well-being. Read our findings that are supported by trusted scientific research to ginger now!

Overview – Benefits of Ginger

Ginger is an incredibly nutritious root vegetable, belonging to the Zingiberaceae family, and it’s closely related to turmeric, cardamom, and galangal.

Native to Southeast Asia, ginger is a flowering plant that is widely acknowledged for its numerous health benefits.

Not only does this spice have various health-promoting nutrients, but it also has an unmistakable flavor that makes it a popular addition to many dishes (1)

From aiding digestion to decreasing inflammation, the array of benefits found in ginger has long been celebrated by herbalists around the world.

In this article, we’ll learn further about these and other potential health advantages of ginger, as well as the research behind them.

Ginger is good for Weight Loss

According to human and animal studies, ginger may have an impact on weight loss.

In a 2019 research study, the benefit of ginger supplements is greatly lower body weight, waist-hip ratio, and hip ratio in people who are overweight or obese (2).

Based on a 2019 review of health food literature, ginger has a very beneficial influence on weight loss and obesity. However, more research is required (3).

Recent findings provide more evidence in favor of ginger’s role in obesity prevention.

Body weight was consistently reduced in rats and mice who consumed ginger water or ginger extract, even when they were also fed high-fat diets (4,5,6).

Ginger’s power to affect weight loss may be linked to specific processes, like its ability to increase calorie burn or reduce inflammation (3, 6).

HIGHLIGHT

Ginger may greatly enhance body mass measurements, as per animal and human research. These include body weight and waist-hip ratio.

May Reduce Pain in Muscle and Soreness

Ginger has been shown to help with exercise-induced muscle pain.

Consuming 2 grams of ginger per day for 11 days significantly reduced muscle pain of the body in people performing elbow exercises in one study (7).

Ginger does not have an immediate effect, but it may be effective in reducing the day-to-day progression of muscle pain (8).

The anti-inflammatory properties are thought to be responsible for these effects.

HIGHLIGHT

Ginger may greatly enhance body mass measurements, as per animal and human research. These include body weight and waist-hip ratio.

Impressive Health Benefits Of Ginger For Skin & Hair

“Ginger has antioxidant and toning properties, enabling it to normalize hypopigmented scars (scars lighter than your natural skin tone)”

says Kunin

“Ginger inhibits the enzymes that break down collagen, known as MMPs or collagenase,” Shamban adds. Because collagen contributes to a youthful look, this anti-aging superfood is a must-have. It also helps to normalize skin tone (9).

Remarkably, ginger may boost circulation to your scalp, which can promote healthy hair growth (10). Ginger’s high concentration of vitamins, minerals, and fatty acids may help to strengthen strands.

HIGHLIGHT

Ginger is a powerful anti-aging ingredient that can help stimulate hair growth.

May significantly reduce levels of blood sugar and improve heart disease-related risk factors

Although this field of study remains in its early stages, ginger may have potential anti-properties.

In a 2015 study of 41 patients with type 2 diabetes, 2 grams of ginger powder per day reduced fasting blood sugar levels by 12%(11)

It also improved significantly hemoglobin A1c (HbA1c), a long-term blood sugar level indicator. HbA1c was lowered by 10% over a 12-week period.

It also resulted in a 28% decrease in the Apolipoprotein B/Apolipoprotein A-I ratio and a 23% lessen in malondialdehyde (MDA), an oxidative stress byproduct. A high ApoB/ApoA-I ratio, together with high MDA levels, are both considerable risk factors for developing heart disease (12).

Take into account, however, that this was simply one small study. The findings are astounding, but they must be validated in larger studies before any recommendations can be issued.

A 2019 review of the literature also concluded that ginger considerably decreased HbA1c in people with type 2 diabetes, which is somewhat encouraging. However, it was discovered that ginger had no impact on fasting blood sugar levels(13).

HIGHLIGHT

Ginger has been found to lower levels of blood sugar and achieve better many such heart disease risk factors in individuals who have type 2 diabetes.

LEARN MORE:

The 8 Amazing Health Benefits Of Prebiotic Fiber

5 Proven Health Benefits Of Ginger Tea And How To Make It

Best Ginger Supplement Benefits: Unlock the Power of Nature’s Strength!

Can Aid in the Treatment of Osteoarthritis

Osteoarthritis (OA) is a common medical condition.

It is characterized by joint degeneration, which causes symptoms such as stiffness and pain in joints.

According to one review of the literature, people who used ginger to treat their OA experienced significant reductions in pain and disability(14).

Only minor side effects were observed, such as dissatisfaction with the taste of ginger. Despite this, nearly 22% of study participants dropped out due to the taste of ginger and stomach upset.

Participants in the study were given 500 milligrams (mg) to 1 gram of ginger every day for 3 to 12 weeks. The majority of them had been diagnosed with knee OA(14).

Another study discovered that a combination of ginger, mastic, cinnamon, and sesame oil when applied topically, can reduce pain and stiffness in osteoarthritis patients(15).

HIGHLIGHT

Some research suggests that ginger can help reduce the symptoms of osteoarthritis, a common health issue.

Aid Chronic Digestion with Ginger’s Carbohydrates and Fibers

When it comes to improving digestion, the dietary fiber and minerals found in ginger are essential (16).

Dietary fiber helps to reduce constipation and provide digestive regularity, while minerals like copper, magnesium, potassium, and manganese can improve mineral absorption within the body.

All of these elements can help your digestive system run smoothly while preventing indigestion or gas.

In addition, ginger’s natural antioxidant compounds may help reduce harmful bacteria and toxins in the gut, as well as aid in better absorption of certain nutrients (17).

HIGHLIGHT

The carb and fiber properties of this special spice have numerous digestive-supportive qualities

Can cure a variety of nausea symptoms, particularly morning sickness

Ginger appears to be extremely effective in treating nausea (18)

It may aid in the relief of nausea and vomiting in patients having specific types of surgery.

Ginger may possibly aid with chemotherapy-related nausea, although further human research is needed (19),(20).

It may, however, be the most beneficial for pregnancy-related nausea, such as morning sickness.

According to a review of 12 studies involving 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce nausea symptoms (21).

In this study, however, ginger had no effect on vomiting episodes.

Although ginger is considered safe, if you are pregnant, consult your doctor before taking large amounts. Some believe that large amounts can increase the risk of miscarriage, but there are no studies to back this up.

HIGHLIGHT

1-1.5 grams of ginger can help prevent a variety of nausea symptoms. This is true for motion sickness, nausea caused by chemotherapy, nausea after surgery, and morning sickness.

Contain Gingerol, a Ginger compound with powerful medicinal benefits

The impressive health benefits of ginger can be attributed to the compounds found within its roots.

Gingerol, shagaol, and zingerone are just a few of the powerful compounds found in ginger, each offering different health benefits like increasing digestion and reducing inflammation.

Gingerol (22) and its main sub-components (shagaol, and zingerone) are the major bioactive compounds present in the rhizomes of fresh and dried ginger. It plays a critical role in ginger’s therapeutic qualities.

Gingerol is a pungent compound responsible for the distinct flavor and medicinal properties of ginger, while Shagaol offers a slightly bitter flavor with anti-inflammatory and anti-parasitic benefits. Zingerone imparts a milder, slightly sweeter taste to ginger root and also has antiviral, antioxidant, and antidiabetic properties (23).

HIGHLIGHT

Ginger is a well-known spice. It contains a lot of gingerol, which has anti-inflammatory and antioxidant properties.

Contains an ingredient that may aid in cancer prevention.

Ginger has been studied as an additional cancer treatment.

Gingerol, which is abundant in raw ginger, is thought to have anti-cancer properties. The form known as [6]-gingerol is thought to be particularly potent (24, 25).

2 grams of ginger extract per day drastically decreased pro-inflammatory regulatory proteins in the colon in a 28-day study of people at normal risk for colorectal cancer (26).fa390dff2 grams of ginger extract per day drastically decreased pro-inflammatory regulatory proteins in the colon in a 28-day study of people at normal risk for colorectal cancer (26).

Meanwhile, follow-up research in individuals with a high risk of colorectal cancer did not yield the same results (27).

Ginger may be potent against other gastrointestinal cancers such as pancreatic cancer and liver cancer, according to limited evidence (28,29)

It may also be useful against breast and ovarian cancer. More research is needed overall (30, 31).

HIGHLIGHT

Ginger contains the substance gingerol, which looks likely to have anti-cancer properties. More research, however, is required.

Could enhance the brain’s functionality and defend against Alzheimer’s disease

Inflammatory processes and oxidative stress can speed up the aging process.

They are thought to be one of the primary causes of Alzheimer’s disease and age-related memory loss.

According to animal studies, the antioxidants and bioactive compounds in ginger can limit inflammatory reactions in the brain (32).

There is also some scientific proof that ginger can trigger functions brain activity. Daily doses of ginger extract were found to enhance reaction time and cognitive ability in a 2012 study of healthy middle-aged women (33).

Furthermore, multiple animal studies show that ginger can help to protect against age-related decrease in brain activity (34, 35,36).

HIGHLIGHT

Studies on animals show that ginger could really protect the brain from age-related destruction. It can also help middle-aged women boost their brain function.

Ginger is good for anti-infections

Gingerol can aid in the prevention of infections.

In reality, ginger extract has been shown to limit the growth of a wide range of bacteria (37, 38).

It’s very efficient against the oral bacteria that trigger dental problems and periodontitis, based on a 2008 study. Both of these are inflammatory gum diseases (39).

Fresh ginger may also be beneficial in the treatment of respiratory syncytial virus (RSV), a causative agent of respiratory infections (40).

HIGHLIGHT

Ginger may help in fighting harmful microorganisms, potentially lowering your risk of infection.

The bottom line

Ginger is high in nutrients and bioactive compounds that have powerful health and brain benefits.

It’s one of the few natural foods that fully deserves the term.

Shop for the benefits of ginger supplements online

Review date not set.