Chita in Hausa and Atale in Yoruba, ginger is no stranger to the Nigerian household. It is used for soups, sauces, stews and drinks. If you want the heat ginger is the root to beat! Did you know that apart from fabulous flavor that ginger has other benefits?
Ginger (Zingiber officinale) is a flowering plant whose rhizome, ginger root or simply ginger, is widely used as a spice or a folk medicine. This ‘super food’ likely originated as ground flora of tropical lowland forests in regions from the Indian subcontinent to southern Asia, where its cultivation remains among the world's largest producers, including India, China, and other countries of southern Asia.
The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger. Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.
Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes. The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects.
- Ginger Can Treat Many Forms of Nausea, especially Morning Sickness
Ginger appears to be highly effective against nausea . For example, it has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication. Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy. But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.
According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea. Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts can raise the risk of miscarriage, but there are currently no studies to support this.
- The Anti-Inflammatory Effects Can Help Muscle Soreness
Ginger has been shown to be effective against exercise-induced muscle pain. In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises. Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain. These effects are believed to be mediated by the anti-inflammatory properties.
- Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors
This area of research is relatively new, but ginger may have powerful anti-diabetic properties. In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12%.
It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks. There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.
- Ginger Can Help Treat Chronic Indigestion
Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach. It is believed that delayed emptying of the stomach is a major driver of indigestion.
Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition. After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes. In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50%.
- Ginger Powder May Significantly Reduce Menstrual Pain
Menstrual pain (dysmenorrhea) refers to pain felt during a woman's menstrual cycle. One of the traditional uses of ginger is for pain relief, including menstrual pain.
In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period. Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.
- Ginger May Lower Cholesterol Levels
High levels of LDL lipoproteins (the "bad" cholesterol) are linked to an increased risk of heart disease. The foods you eat can have a strong influence on LDL levels.
In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers. This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin.
Both studies also showed reductions in total cholesterol and blood triglycerides.
- Ginger Contains a Substance That May Help Prevent Cancer
Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells. Ginger extract has been studied as an alternative treatment for several forms of cancer. The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger.
There is some, albeit limited, evidence that ginger may be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed.
- The Active Ingredient in Ginger Can Help Fight Infection
Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. In fact, ginger extract can inhibit the growth of many different types of bacteria.
It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis. Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.
With this new found information, grate it, pulverize it, boil it, roast it, blend it, do anything you lie to the ginger, but find innovative ways of adding it to your diet. You won’t regret it.