Ginger/ 8 proven health benefits

2025-02-21 22:38:00, Shëndeti CNA

Ginger root comes from a flowering plant native to Southeast Asia. It adds flavor to sweet and savory dishes and has a variety of health benefits. It belongs to the Zingiberaceae family and is closely related to turmeric, cardamom, and galangal.

The rhizome (the underground part of the stem) is the part that is commonly used as a spice. It is often called ginger root or, simply, ginger. You can use ginger fresh, dried, powdered, or as an oil or juice. It appears in many recipes, as well as in processed foods, home remedies, and cosmetics.

1. Contains gingerol, which has powerful medicinal properties
Ginger has a long history of use in various forms of traditional and alternative medicine. It has been used to aid digestion, reduce nausea, and help fight the flu and common cold, to name a few of its uses.

Ginger's unique aroma and flavor come from its natural oils, the most important of which is gingerol.

Gingerol is the main bioactive component of ginger. It is responsible for many of ginger’s medicinal properties. Gingerol has powerful anti-inflammatory and antioxidant effects, according to research from Trusted Source . For example, it may help reduce oxidative stress, which results from having too many free radicals in the body.

2. May Treat Morning Sickness and Other Forms of Vomiting
Ginger may be effective against nausea, including pregnancy-related nausea, commonly known as morning sickness.

Ginger may help relieve nausea and vomiting for people undergoing certain types of surgery, and may also help reduce nausea associated with chemotherapy. While generally safe, it's best to talk to a doctor before taking large amounts if you're pregnant.

Ginger may not be suitable during pregnancy for people who are close to giving birth and those with a history of pregnancy loss or vaginal bleeding. It may also be unsuitable for those with clotting disorders.

3. May help with weight loss
Ginger may play a role in weight loss, according to studies in humans and animals.

A 2019 review concluded that ginger supplementation significantly reduced body weight, waist-to-hip ratio, and hip ratio in people who were overweight or obese. Ginger's ability to influence weight loss may be due to certain mechanisms, such as its potential to reduce inflammation.

4. It may help with osteoarthritis
Osteoarthritis (OA) involves the degeneration of joints, leading to symptoms such as joint pain and stiffness.

One review concluded that ginger may help reduce pain and disability. Participants took 0.5–1 gram of ginger per day for 3–12 weeks, depending on the study. Most had a diagnosis of knee OA. However, other researchTrusted Source has not found evidence of the same effects.

5. May Lower Blood Sugar and Improve Risk Factors for Heart Disease
Some studies suggest that ginger may have antidiabetic properties. In a 2015 study, 41 people with type 2 diabetes took 2 grams of ginger powder per day.

A 2022 review found a significant reduction in fasting blood sugar and HbA1c in people with type 2 diabetes after taking ginger supplements. The review looked at results from 10 trials, in which participants took 1,200–3,000 milligrams (mg) per day for 8–13 weeks.

6. May help treat chronic indigestion
Ginger may help manage indigestion by speeding up the passage of food through the stomach.

Functional dyspepsia is when a person has indigestion — with symptoms such as abdominal pain, bloating, feeling very full, shortness of breath, and nausea — for no apparent reason. It often occurs with irritable bowel syndrome (IBS). In one study, scientists found that consuming a ginger and artichoke preparation before eating a main meal significantly improved symptoms of indigestion in people with functional dyspepsia, compared with taking a placebo.

7. May reduce menstrual cramps
Ginger can help relieve dysmenorrhea, also known as menstrual cramps.

Some research has suggested that ginger is as effective as acetaminophen/caffeine/ibuprofen (Novafen) in relieving menstrual cramps.

8. May help lower cholesterol levels
High levels of LDL (bad) cholesterol are linked to an increased risk of heart disease.

In a 2022 review of 26 trials, researchers found that ginger consumption significantly reduced triglycerides and LDL cholesterol, while increasing HDL cholesterol. Even doses as low as 1,500 mg per day were effective. However, it can be difficult to incorporate such high doses of ginger. /CNA