Ginger is a plant native to Southeast Asia that belongs to the Zingiberaceae family. It has been used for medicinal and culinary purposes for thousands of years. The root of the ginger plant, called ginger rhizome or ginger root, is commonly used as food or medicine. Ginger roots have intense, spicy, and savory flavors and are common in Asian, Indian, and Middle Eastern cuisines. Similarly, ginger is widely known for its medicinal properties and is used in traditional medicine to treat various ailments such as inflammation, nausea, and digestive issues. People are familiar with the health benefits of ginger, although extensive studies are ongoing these days. We can consume ginger fresh, dried, powdered, as an oil or juice, and even as a supplement.
Ginger nutrition facts
Ginger is a low-calorie, nutrient-dense food that contains various vitamins, minerals, and antioxidants. Ginger also contains several bioactive compounds, such as gingerol and shogaols, which contribute unique flavor. Similarly, these compounds have antioxidant and anti-inflammatory properties. These properties direct the potential health benefits of ginger. The nutrition profile of ginger may vary with how it is prepared and consumed. The nutrient profile of ginger may differ, whether raw fresh, supplemented or ground powder. However, according to the U.S Department of Agriculture FoodData Central, 100 grams of spices, ginger ground contain
| Name | Amount |
| Water | 9.94 g |
| Total lipid (fat) | 4.24 g |
| Protein | 8.98 g |
| Carbohydrates | 71.6 g |
| Sugar | 3.39 g |
| Glucose | 1.22 g |
| Fiber | 14.1 g |
| Sucrose | 0.2 g |
| Fructose | 1.78 g |
| Iron | 19.8 mg |
| Phosphorus | 168 mg |
| Sodium | 27 mg |
| Copper | 0.48 mg |
| Vitamin C | 0.7 mg |
| Riboflavin | 0.17 mg |
| Folate, food | 13 ug |
| Calcium | 114 mg |
| Magnesium | 214 mg |
| Potassium | 1320 mg |
| Zinc | 3.64 mg |
| Selenium | 55.8 ug |
| Thiamin | 0.046 mg |
| Niacin | 9.62 mg |
| Choline, total | 41.2 mg |
What are the popular ginger food products?
Ginger is an essential ingredient in many cuisines around the world. There are various ginger food products available worldwide. Overall, there are many ways to incorporate ginger into different meals or diets, from beverages to baked goods to savory dishes. However, ginger tea, ginger ale, gingerbread, ginger snaps, gingerbread, pickled ginger, and ginger jam are popular food products, including ginger.
What is the healthiest way to consume ginger?
There are various ways to consume ginger depending on personal preference and availability during consumption. However, there are a few options
1. Fresh ginger
One of the easy ways to consume ginger is to peel the skin of fresh ginger and slice or chop then; you can add it to your meal, salads, or in your favorite drink for a spicy flavor. Consuming fresh ginger can provide all its nutrients and bioactive compounds.
2. Ginger supplements or capsules
If you do not like the taste of fresh ginger or do not want to add fresh ginger to your meal or drink, another option is ginger capsules or supplements available in the health food store. However, you must be careful when choosing high-quality, pure supplements from a reputed brand. Before consuming ginger supplements or capsules, do not forget to consult with your healthcare provider
3. Ginger tea
Another popular method to consume ginger is drinking ginger tea. Ginger tea is made by grating fresh ginger in hot water several times. Different varieties of ginger teas are available in the market these days.
Can I eat raw ginger?
Yes, you can eat raw ginger, a common way to consume it for millions of people worldwide. Eating raw ginger may provide all the nutrients and bioactive compounds present in ginger, which may have health benefits. However, consuming large amounts of raw ginger on an empty stomach may cause gastrointestinal issues. Therefore, consuming moderate amounts of ginger with other foods is beneficial to avoid any adverse side effects. Always consume a reasonable amount to get the health benefits of ginger.
Should you take a ginger supplement?
Consuming ginger in any form, whether supplements, tea, or raw, may offer potential health benefits. Different ginger supplements are available in the market as capsules, powder, and extracts. However, it is essential to take them with caution before deciding to take them.
Before taking ginger supplements, you should consider the following conditions. First, choosing a high-quality ginger supplement from a reputable brand without contaminants is always a priority. Second, consider whether you take any medication and use ginger supplements with them. Third, taking the ginger supplement may not provide all the beneficial compounds found in fresh ginger. In this situation, you need to think about potential side effects.
Overall, before taking ginger supplements, it is a good idea to consult with your healthcare provider to choose the product, its interaction with your present medication, and the availability of beneficial nutrients in ginger supplements.
How much ginger should I take daily?
Different factors, including the overall health condition of a person, age, and sex, matter how much ginger you should take daily for health benefits. If you are drinking ginger tea, 1-2 cups of ginger tea per day may provide health benefits. Similarly, you can take 1-2 grams or up to 1 teaspoon of chopped ginger daily for fresh ginger. If you are taking ginger supplements, it is a good idea to consult your healthcare provider because they can vary in brand and form.
What are the health benefits of ginger?
Ginger and its potential health benefits have been studied extensively. Scientific research has shown several health benefits of ginger. Ginger contains a bioactive compound called gingerol contains a unique fragrance and flavor responsible for ginger’s medical properties. Some of the health benefits are as follows
1. Ginger may lower blood sugar and reduce heart disease
Ginger may have anti-diabetic properties and improve hemoglobin A1C(HbA1c). A scientific study by Khandouzi and group in 2012 investigated the effects of ginger on fasting blood sugar, HbA1c, in type 2 diabetic patients. This study showed that oral administration of ginger powder could improve fasting blood sugar, hemoglobin A1c. This study indicated ginger may have a role in alleviating the risk of type 2 diabetes. These results may support to reduce the heart disease.
2. Ginger may be beneficial for digestive health
Gingerol contained in ginger is a critical component that benefits gastrointestinal motility. That means the consumption of ginger help efficient digestion by emptying the stomach. Furthermore, a research article published in the World Journal of Gastroenterology concluded ginger could stimulate gastric emptying and contractions in patients with functional dyspepsia. Overall, the consumption of ginger can improve digestive health.
3. Ginger may have anti-cancer properties
Some studies have suggested ginger may have anti-cancer properties and reduce cancer risk. A review article published in Mini-Reviews in Medicinal Chemistry mentioned a crucial component in ginger, gingerol, as a cancer chemopreventive agent. Similarly, a study conducted by Zick and Group in 2011 published a scientific paper that concluded ginger extract consumption can significantly reduce the pro-inflammatory signaling molecule in the colon and the risk of colorectal cancer.
4. Ginger as pain relief
Ginger has been shown to help to alleviate the pain associated with menstrual cramps, headaches, and osteoarthritis. Different studies have shown to reduce menstrual pain. A study published in the Journal of Alternative Complement Medicine concluded consumption of 250 mg ginger capsule four times a day for three days from the start of a menstrual period. This study showed ginger was as efficient as other drugs like mefenamic acid and ibuprofen.
5. Ginger may reduce cholesterol level
Ginger has been studied to determine whether it reduces the cholesterol level supporting cardiovascular health. These studies concluded ginger consumption could significantly reduce bad cholesterol (LDL), triglyceride, and total cholesterol.
6. Ginger help fight infections
An active component in ginger, gingerol, can inhibit the growth of different microorganisms, such as bacteria, viruses, and some fungi, which cause infection in the human body.
Is there any risk of consuming ginger?
A moderate amount of ginger is safe to consume daily. However, there may be a few potential risks associated with consuming ginger.
1. Digestive discomfort
Consuming a large amount of ginger on an empty stomach can cause digestive discomforts, such as gas, bloating, or diarrhea.
2. Ginger and interaction with medication
Ginger may interact with certain medications, including diabetes, blood thinners, and high blood pressure. Therefore, it is essential to consult the healthcare provider before consuming ginger.
3. Allergic reactions and ginger
Some people may have allergic reactions to ginger which cause rash, itching, swelling, and difficulty breathing. If you experience any symptoms, stop consuming ginger and consult a healthcare provider.
4. Ginger consumption during pregnancy and breastfeeding
During pregnancy, consuming a large amount of ginger may increase the risk of miscarriage or bleeding. However, consult with your healthcare provider.
Summary
Ginger a spice used widely in Asian, Indian, and Middle Eastern cuisines, commonly used for culinary and medicinal purposes. Ginger contains a bioactive compound called gingerol contains a unique fragrance and flavor responsible for ginger’s medical properties. We can consume ginger fresh, dried, powdered, as an oil or juice, and even as a supplement. Different scientific publications are available on the health benefits of ginger. Consumption of ginger may lower blood sugar and cholesterol, be beneficial for digestive health, alleviate various pains, and has anti-cancer properties. Similarly, the consumption of ginger may prevent microbial and viral infections in our bodies. However, consuming a large amount of ginger may have a few potential risks, such as digestive discomfort, interaction with medication, allergic reactions, and specific risks during pregnancy.
