Ginger: Uses, benefits, and nutrition!

People have used ginger in cooking and medicine since antiquity. It may help to relieve nausea and stomach pain. Ginger may also have other health benefits like antioxidant and antimicrobial properties.

People typically use fresh or dried ginger in cooking or herbal tea, and some take ginger supplements for their possible health benefits.

Ginger root comes from the Zingiber officinale plant, and it has been used in Chinese and Indian medicine for thousands of years.

Ginger may help relieve nausea and vomiting and aid digestion. Antioxidants and other nutrients in ginger root may help prevent or treat arthritis, inflammation, and various types of infection. Ginger may also reduce the risk of diabetes, cancer, and other health problems.

In this article, learn more about these and other possible health benefits of ginger, and the research behind them.

Benefits

Ginger may have anti-inflammatory, antibacterial, and antiviral properties. Below are some of ginger’s potential medicinal uses.

Reducing gas and improving digestion

According to a 2018 review, several studies have investigated ginger’s effects on the gasses that form in the intestinal tract during digestion. This research indicates that enzymes in ginger can help break up and expel this gas, providing relief from any discomfort.

In addition, the research shows that ginger may help increase movement through the digestive tract, suggesting that it may relieve or prevent constipation.

Ginger also appears to have beneficial effects on the enzyme pancreatic lipase, which aids digestion in the small intestine.

Relieving nausea

A 2020 review indicates that ginger can help alleviate morning sickness and relieve nausea following cancer treatment.

A 2016 review suggests that the odor-producing principles gingerols and shogaols are effective in preventing nausea and vomiting. However, the amounts of those compounds can vary, depending on the form of ginger. The researchers determined that dried ginger, followed by fresh ginger and powdered ginger tea had the highest concentrations of gingerol.

One study that the review analyzed included 576 adult cancer patients. The scientists found that doses of 0.5 grams (g) and 1.0 g were most effective at reducing nausea.

Of the seven studies analyzed, five showed ginger to be beneficial, while two found no beneficial outcomes. The authors of the review suggest that the mixed results may stem from differences in the forms and preparations of ginger.

They also called for further studies in humans, in order to fully understand the effects of ginger on nausea and other gastrointestinal issues.

Supporting the immune system

Many people use ginger to help recover from a cold or the flu. However, the evidence supporting this use is mostly anecdotal.

In an older study from 2013, researchers investigated the effects of fresh and dried ginger on one respiratory virus in human cells. The results suggest that fresh ginger may help protect the respiratory system, while dried ginger did not have the same impact.

A large cross-sectional study from 2017 suggested that daily ginger consumption may support the immune system. This may protect against chronic disease and support recovery from other illnesses, such as the common cold or flu.

A small 2019 study on the effects of ginger extract on smokers and nonsmokers found that daily consumption of ginger extract was associated with a stronger antibody response in nonsmokers.

However, confirming ginger’s effects on the immune system will require further research.

Reducing inflammation

A 2015 review concluded that taking ginger by mouth is “modestly efficacious and reasonably safe” for treating inflammation caused by osteoarthritis.

However, the authors noted that the studies in their meta-analysis were small and may not represent the general population.

Meanwhile, a 2017 review of 16 clinical trials determined that the phytochemical properties in ginger may combat inflammation. These authors also called for further research into the most effective dosages and types of ginger extract.

Nutrition and dosage

Ginger is a good source of antioxidants, but it does not provide many vitamins, minerals, or calories.

As the Department of Agriculture notes, 2 teaspoons of ginger provide only 4 calories and no significant amount of any nutrient.

Most of the research on ginger has looked at dosages of between 250 milligrams (mg) and 1 g, taken between one and four times each day.

The Food and Drug Administration (FDA) considers ginger root to be generally safe with an approved daily intake recommendation of up to 4 g.

Takeaway

Some research indicates that ginger may improve digestive health, reduce inflammation, and relieve pain, among other benefits.

However, studies often test very high doses of extracts. A person may not experience positive health effects from simply adding more ginger to their diet.

Also, studies investigating the health benefits of ginger have often been small or inconclusive. Fully understanding the effects and safety of ginger supplements will require more research.

Conclusion

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