History of Ginger
Ginger was first used in southern China. From there, trading spread to India, western Asia, the Middle East, the Mediterranean, and eventually Europe.
Even thousands
of years ago, ginger was known as a healing herb. Confucius apparently ate it
with every meal. In 14th century England, a pound cost as much as a flock of
sheep! But why was it so valuable?
The ancients mainly used ginger to preserve meat, but
they also knew of its healing properties. According to 2015 research, Iranian
traditional medicine used it to improve digestive health and memory.
These medicinal benefits overlapped with spiritual. For instance, the Austronesian peoples used ginger to protect ships against spirits. But many of ginger's healing associations ended up being true.
Importance of
Antioxidants
According to Harvard
Health Publishing, antioxidants are any compound that eliminates free
radicals. Free radicals lack the proper amount of electrons, so they damage
cell membranes and DNA by stealing their electrons.
Antioxidants
supply these electrons, which prevents damage from free radicals. In 2004,
research in Biofactors confirmed
that ginger contains a high amount of antioxidants.
Ginger prevents diseases
as an Anti-Inflammatory
Inflammation is the body's natural response to illness
and wounds. While inflammation can be good, researchers from Vanderbilt
University stated that they can overkill cells. Too much inflammation can mess
up hormones, insulin, and fat tissue.
Over time,
chronic, low levels of inflammation can contribute to a long list of diseases.
Ginger counteracts this through its anti-inflammatory properties.
Ginger Lowers the
Risk of Chronic Diseases
Because free radicals and chronic inflammation contribute
to a variety of diseases, ginger can counteract this. In 2016, a study in Advances in Experimental Medicine and Biology concluded
that gingerol might prevent chronic diseases.
Studies have
linked ginger to treating diabetes, coronary heart disease, fatty liver
disease, and others. Researchers saw evidence of that in a pool of 4,628
participants.
Ginger Relieves
Nausea
As the ancients predicted, ginger is highly effective
against nausea. Several studies have confirmed that nausea can soothe an upset
stomach.
The British Journal of Anaesthesia reported that ginger can aid
motion sickness, morning sickness, and chemotherapy-induced nausea. However, it
cannot stop vomiting episodes. Even ginger tea can alleviate stomach upset.
Cook with Ginger
for Chronic Indigestion
Chronic indigestion, which is consistent pain in the
upper part of the stomach, usually results from delaying emptying of the
stomach. Ginger can speed up stomach emptying, according to 2019 research in Food Science & Nutrition.
In 2011, study
participants with functional dyspepsia (indigestion with no known cause) ate
ginger before soup. They had less stomach discomfort afterward.
Ginger Inhibits the
Growth of Bacteria
Why was ginger used to preserve meat? According to 2015
research in PLoS ONE, ginger extract
inhibits the growth of bacteria.
As an
anti-bacterial, ginger can even suppress harmful bacteria such as E. coli,
Bacillus subtilis, and Salmonella typhi. That does not mean that ginger can
help you eat raw meat, but it can keep you healthy.
Ginger Can
Protect Memory And Fight Alzheimer's
Remember the ancient Iranian remedy of using ginger for
memory? There is some evidence for that. In 2012, an animal study suggested
that ginger could delay the onset of Alzheimer's.
According to
research in Drug Design, Development,
and Therapy, ginger alleviates inflammation in the brain. This inflammation
can gradually degrade the brain over time.
Ginger Sharpens
Your Overall Mind
Even if you do not have a family history of dementia,
your brain can still benefit from ginger. In 2012, researchers tested the
cognitive function of women who ate daily doses of ginger extract.
After two
months, the participants had faster reaction times and better working memory.
This means that ginger can enhance your brain.
Eating Ginger
Daily Improves Your Blood Pressure
In 2017, a study in Nutrition examined
people who ate ginger every day. Researchers found that ginger dilates blood
vessels, which reduces hypertension.
Hypertension,
better known as high blood pressure, can contribute to heart disease, metabolic
syndrome, stroke, kidney disease, memory failure, and dementia. If you take
care of your blood pressure, your risk of these conditions will be much lower.
Ginger Is
Anti-Diabetes
People who have or are at risk of having diabetes can
benefit from ginger. In 2015, researchers reported that ginger can drastically
reduce blood sugar.
Another study
in Planta Medica found that
ginger transports sugar into muscle cells. Usually, insulin does this, but
ginger compounds can do it without insulin. This makes ginger root especially
healthy for diabetics.
Beware: ginger does not interact well with certain
diabetes medications. Beta-blockers, anticoagulants, and insulin medications
might produce side effects with ginger, according to NDTV.
Some diabetics
can eat a moderate amount of ginger (less than four grams) safely. It might
even help some treatments. If you're worried, consult a medical professional.
Ginger Lowers
Harmful Cholesterol
The body produces two types of cholesterol: healthy HDL
cholesterol, and unhealthy LDL. Ginger lowers LDL cholesterol, according to a
2018 study in Clinical & Medical Biochemistry.
During this
study, participants ate five grams of ginger paste daily and had over 17% less
cholesterol after three months. Less LDL cholesterol means a lower risk of
heart disease and stroke.
Ginger Aids
Weight Loss
There is some evidence that ginger can speed up weight
loss. In 2015, a study on 80 obese participants noted that they lost weight
while eating ginger.
Not only that,
but the participants had a lower BMI, blood insulin levels, and fat. Granted,
the participants consumed a high dose of two grams every day. But even moderate
ginger consumption might help.
Using Fresh
Ginger...
To use fresh ginger, you'll want to remove the skin
first. You don't have to use a knife; the edge of a teaspoon is enough to peel
off the skin. Chop off extra hard tips with a knife.
After you peel
the ginger, chop it into fine pieces. Since ginger is fibrous, it works
especially well in pastas and sauces.
Ginger Alleviates
Arthritis Joint Pain
Ginger can alleviate joint pain, especially symptoms of
osteoporosis. In 2001, research in Arthritis
and Rheumatism found that patients had less knee pain after eating
ginger consistently.
According to
Versus Arthritis, ginger reduces the number of chemicals that cause
inflammation. As joint inflammation grows, it becomes more painful. Granted,
ginger is not a replacement for pain medication.
Gingerol (the
cause of ginger smell) importance
Ginger contains the bioactive compound gingerol. Not only
does gingerol create the root's unique smell, but it is also responsible for
most medicinal properties.
According to a
2014 study in Natural Product
Communications, gingerol can "exhibit a variety of biological
activities including anticancer, anti-inflammation, and anti-oxidation."
These benefits might prevent chronic illnesses.
Side Effects of
Ginger for Pregnant Women
Women can eat ginger during pregnancy, but they must be
careful. According to gynecologist and fertility specialist Dr. Bandita Sinha,
"ginger should not be consumed in excess amounts."
Ginger can
prompt bleeding, which might increase the risk of miscarriages. Women with a
history of miscarriage or blood clotting should be especially careful.
Ginger-Eaters Are
Less Likely To Get Cataracts
Ginger can also protect people from cataracts. During a
2010 animal study, a daily dose of ginger delayed the onset of cataracts in
rats.
This is likely
due to ginger's effect on diabetes. High blood sugar can damage blood vessels
around the eyes. Since ginger lowers blood sugar, eating it will lower the risk
of cataracts.
Ginger Reduces
Menstrual Pain
People who experience menstrual cramps might appreciate a
ginger remedy. During a 2009 study, 150 women took either ginger or NSAIDs.
Ginger reduced pain as effectively as ibuprofen.
Ginger
contains an anti-inflammatory enzyme called zingibain that represses the
chemical prostaglandins. This chemical is responsible for uterus walls
tightening, which is the main cause of cramps.
Fresh Ginger Is
Anti-Viral
Ginger is also anti-viral. In 2012, researchers tested
ginger against respiratory viruses. They concluded that ginger hinder viruses
from attaching to cells.
These results
only came from fresh ginger, not dried. Even so, it explains why ginger-filled
foods--such as chicken soup and ginger tea--are often recommended for people
with a cold.
Ginger Increases
Immunity
Because ginger is an anti-bacterial and anti-viral, it
can strengthen your immune system. The ancients often used ginger to guard
against disease, which science has since supported.
After
examining 61 studies, researchers concluded that ginger "can prevent
various cancers, angiogenesis, and metastasis." In short, people are less
likely to get sick when they eat ginger consistently.
Ways to Eat
Ginger
If you don't like eating ginger root, don't fret. Ginger
comes in many shapes and forms, and you can enjoy it in a variety of dishes.
Candied ginger
softens the bitterness so that people can eat it for nausea. Meanwhile, ginger
powder can be added to sauces and cooking. Pickled ginger makes a tasty
condiment, and ginger tea can soothe the stomach.
Raw Ginger Has
Anti-Cancer Effects
Multiple studies have showed promise of ginger's ability
to combat cancer. The Journal of
Developing Drugs credits [6]-gingerol, a compound in raw ginger, for
its anti-cancer properties.
In 2011,
researchers noted that ginger reduces the risk of colorectal cancer. Another
study in PLoS ONE found that it
can delay the onset of pancreatic, liver, and gastrointestinal cancers.
Remember that ginger is not a cure; it just lowers your risks.
Ginger Is
Anti-Aging
Along with
delaying disease, ginger can slow down aging. In 2019, researchers examined
over 100 studies on ginger. They concluded that ginger has anti-aging effects
on several organs, including the heart, brain, and skin.
Another study
in the journal Foods found that
ginger prevents free radical damage in the skin. This could fade scars, smooth
wrinkles, and brighten your skin.
It Can Also
Improve Your Smile
Believe it or not, ginger can even boost oral health.
Gingerol can fight off infections and inflammation in your gums.
According to dentist
Derek J. Chang, ginger can remove plaque, ward off cavities, lower your risk of
gingivitis, and even alleviate toothaches. You don't have to brush your teeth
with ginger, either; just eat or drink it.
Which is better:
Supplements or Fresh Ginger?
Ginger is available in supplements, but do those work
better than fresh ginger? Dr. Roberta Lee, the vice chair of the Department of
Integrative Medicine in Beth Israel Medical Center, said supplements work
better for some issues.
Recipes often
do not provide enough ginger to help joint pain or boost immunity. However,
grating fresh ginger might give you enough.
Which Is Better:
Fresh or Dried?
Dried ginger powders are convenient, but are they
healthier than fresh root? According to Everyday
Health, fresh ginger has more nutrients than powdered. However, dried
ginger hardly has any nutritional difference.
If you want
long-lasting and vitamin-heavy ginger, try buying it dried, pickled, or in a
paste. Powdered ginger works better than nothing, though.
Side Effects of
Ginger
According to the National Center for Complementary and
Integrative Health, ginger has some side effects. Although it can aid
digestion, too much can cause stomach pain, diarrhea, gas, and bloating. Some
people also experience heartburn.
People with
blood disorders, such as hemophilia, need to be careful with ginger. It
encourages bleeding and can interact with blood-thinning medications.
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