Ginger was one of the most popular spices used as a kitchen remedy before turmeric took center stage. For thousands of years, ginger has been used to cure a variety of conditions, including high blood pressure, migraines, menstrual cramps, arthritis, nausea, diarrhea, and colds. In addition to its anti-inflammatory, pain-relieving, and stomach-soothing qualities, modern proponents now claim that ginger’s potent ingredients may help prevent cancer, diabetes, and heart disease. Here’s a closer look at the research underlying the health benefits of ginger before you move it from the spice rack to the medication cabinet.
Ginger is truly a powerhouse for health! Here are its main science-backed benefits:
Antioxidant and Anti-Inflammatory Properties: Ginger has strong antioxidant and anti-inflammatory properties. It might lessen oxidative stress, which is brought on by an excess of free radicals in the body. Pain Management: Ginger may help reduce pain and inflammation from migraine, knee osteoarthritis, postexercise muscular soreness, and premenstrual syndrome when consumed or applied topically.
Heart Health: Recent studies demonstrate remarkable cardiovascular advantages. Because ginger contains bioactive components that can lower blood pressure, improve vascular health, and prevent obesity, eating it is associated with a lower risk of cardiovascular illnesses.
Additional Health Advantages of Ginger There is minimal research to support the many other claimed advantages of ginger, such as its ability to cure the flu, aid in weight loss, lower the risk of heart disease and cancer, relieve constipation, enhance memory, and lessen the symptoms of gastrointestinal illnesses like irritable bowel syndrome. It’s still worthwhile to attempt, though. “I think there’s a lot in allopathic medicine that we don’t know enough about,” Thieu says, referring to his Asian parents. “And it’s probably worth trying if it’s not hazardous.” Additionally, there is growing evidence that ginger may help with conditions like the flu. Additionally, any hot beverage, including ginger tea, may have calming effects even though it hasn’t been shown to heal the flu.
Ginger is incredibly versatile! Here are its main uses:
Culinary Uses Ginger adds a fragrant zest to both sweet and savory foods. The pleasantly spicy “kick” from the root of Zingiber officinale, the ginger plant, is what makes ginger ale, ginger tea, candies and many Asian dishes so appealing.
In Cooking:
Asian Cuisines: Often minced and stir-fried to flavour cooking oil
Sweet Applications: In Western cuisine, ginger is traditionally used mainly in sweet foods such as ginger ale, gingerbread, ginger snaps, parkin.
Versatile Flavouring: It brings complexity to soups, zip to sauces, and warmth to cookies, cocktails, and candy
Forms You Can Use:
- Fresh ginger root (grated, sliced, or minced)
- Dried ginger powder
- Ginger tea (hot or iced)
- Candied ginger
- Ginger paste
- Ginger juice
- Traditional Medicinal Uses Traditional uses of ginger go beyond its versatility as a spice and its widespread use in various cuisines. For centuries, it has been used as an herbal remedy, particularly in Asia and the Mediterranean.
Modern Applications:
- Natural remedy for nausea and motion sickness
- Digestive aid
- Anti-inflammatory supplement
- Immune system support
- Pro Tip: Start with small amounts – ginger’s potent flavour can quickly overwhelm a dish, but when used right, it transforms everything!
Ginger Nutrition Facts (Per 100 g, Raw)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 80 kcal | 4% |
| Protein | 1.8 g | 4% |
| Total Fat | 0.8 g | 1% |
| • Saturated Fat | 0.2 g | 1% |
| Total Carbohydrate | 17.8 g | 6% |
| • Dietary Fiber | 2.0 g | 7% |
| • Sugars | 1.7 g | — |
| Vitamin C | 5 mg | 6% |
| Vitamin B6 | 0.16 mg | 10% |
| Niacin (B3) | 0.75 mg | 5% |
| Iron | 0.6 mg | 3% |
| Potassium | 415 mg | 12% |
| Magnesium | 43 mg | 11% |
| Phosphorus | 34 mg | 3% |
| Zinc | 0.34 mg | 3% |
| Calcium | 16 mg | 1% |
| Sodium | 13 mg | 1% |
Key Nutritional Highlights
- Good source of vitamin B6, which promotes brain health and metabolism.
- Rich in active ingredients including shogaol and gingerol, but low in calories.
- Bioactive substances, not merely vitamins and minerals, are the source of anti-inflammatory and antioxidant qualities.
- Rich in potassium and magnesium, it promotes heart and muscle health.