Herbal Thursday: Ginger
Rooted in Wisdom: The healing power of ginger from digestion to diabetes.
Ginger, the knobby root of the Zingiber officinale plant, has been cherished for centuries across cultures for its bold flavor and impressive health benefits. From ancient Ayurvedic practices to modern scientific studies, ginger continues to earn its reputation as a natural remedy powerhouse.
A Brief History of Ginger
Originating in Southeast Asia, ginger was among the first spices exported from Asia, reaching Europe through the spice trade. Its use in traditional medicine spans continents, from the herbal practices of Ayurveda to Traditional Chinese Medicine. Cultures across the globe have used ginger to treat a variety of ailments, ranging from digestive issues to inflammation.
Discover 6 Ginger Health Benefits — Scientifically Backed, Traditionally Trusted
1. Combats Inflammation
Ginger contains potent compounds like gingerol and shogaol, which have demonstrated anti-inflammatory effects similar to non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. These compounds work by dampening inflammatory responses in the body, making ginger a natural ally against conditions like arthritis. (1)
In addition, ginger also contains Zingibain, an enzyme that gives ginger its anti-inflammatory abilities and provides natural pain relief for muscle aches, arthritis, and other inflammation-related health issues. A 2013 study published in the Indian Journal of Physiology and Pharmacology found that enzyme levels increased in the blood of mice after receiving ginger essential oil treatment for one month. Additionally, the dose produced a noteworthy reduction in acute inflammation. (2)
2. Soothes Nausea and Aids Digestion
Ginger has a long history as a remedy for various stomach problems, especially nausea. Researchers have looked into ginger’s ability to relieve symptoms of motion sickness, morning sickness during pregnancy, and chemotherapy-induced nausea. It also promotes healthy digestion by enhancing gastric emptying and reducing bloating. (3)
Not only a natural remedy for stomach upset—like indigestion, diarrhea, and stomach aches—ginger also protects the lining of the stomach from ulcers. A 2015 study found that ginger essential oil has gastroprotective properties that help to reduce lesions, erosion, and hemorrhage of the stomach wall. (4)
Are you expecting? If hormones are causing you to not feel so well, you should know that many pregnant women find ginger improves morning sickness. Sipping on a light ginger tea throughout the morning may help. One quick tip: rub freshly-sliced ginger root on your wrist and breathe in the benefits. This may be all you need to alleviate the nausea.
3. Supports Immune Function
Is your go-to remedy for congestion ginger root? If not, maybe it should be.
Ginger's antimicrobial properties help combat various pathogens, including those responsible for respiratory infections. Certain compounds in ginger can activate immune cells, putting them on heightened alert to fend off illnesses. (5)
Ginger root and essential oil offer an effective natural remedy for the common cold, flu and cough, as well. Fresh ginger may help to protect the lining of the lungs from infection. This would result in fewer infections, as well as weaken community transmission of viruses. (6)
Inhaling ginger essential oil further helps clear airways, relieving congestion from the throat and lungs. It’s also an effective asthma treatment. Due to its anti-inflammatory properties, ginger oil reduces swelling in the lungs and helps open airways. (7)
4. Promotes Heart Health
Enjoying ginger in your foods daily may contribute to cardiovascular health by lowering blood pressure, reducing LDL cholesterol levels, and preventing blood clots. By improving overall lipid profiles, ginger may reduce the risk of cardiovascular disease and type 2 diabetes. Its anti-inflammatory and antioxidant properties further support heart function. (8)
While cholesterol has long been vilified by the pharmaceutical industry, elevated cholesterol may be a symptom of an underlying problem. Lowering cholesterol without understanding the underlying reasons for imbalanced cholesterol levels is not a solution. Eating well to support the body’s natural systems offers a good start.
5. Regulates Blood Sugar Levels
Ginger has shown promise in managing blood sugar levels, particularly in individuals with type 2 diabetes. In the scientific research, ginger has improved many of the markers of metabolic issues. Specifically, taking ginger in supplement form improved body weight, lowered fasting blood sugar levels, and improved hemoglobin A1c (a long-term blood sugar marker). (9, 10)
By improving metabolic health overall, patients with type 2 diabetes may protect against some of the complications of long-term diabetes disease, like chronic kidney disease.
For those on the cusp of metabolic syndrome or type 2 diabetes, ginger may be a simple addition to your daily diet that protects against blood sugar issues. The study results were dose-dependent. A dash of ginger in your pumpkin pie probably won’t cut it. But adding fresh ginger or ginger supplements may help your realize your wellness goals.
6. Fights Harmful Microbes
Ginger's bioactive compounds, such as 6-gingerol, exhibit antimicrobial properties that can inhibit the growth of various bacteria and fungi. This makes ginger a natural option for supporting the body's defense against infections. (11)
Ginger is a powerful herb, able to reduce pain and protect the body against inflammation, oxidative stress, and imbalances in blood sugar. As a natural antibiotic, ginger oil also protects against infections caused by microorganisms and bacteria. For example, ginger oil may be effective against malaria, a severe mosquito-borne infectious disease. (12)
To help your body fight infections, try adding a drop of ginger essential oil to your water or tea daily. And for a 1-2 anti-inflammatory punch, combine ginger with turmeric.
🍵 Embracing Ginger in Daily Life
Incorporating ginger into your routine is simple and rewarding. Here are some delightful ways to enjoy its benefits: (8)
Ginger Tea: Steep freshly grated ginger in hot water, add a touch of honey and lemon for a soothing beverage to fend off congestion or calm stomach issues.
Golden Milk: Simmer your choice of milk with 1 tsp. freshly grated ginger root and freshly grated turmeric root. Add 1/8 tsp. ground black pepper and 1 tsp. cinnamon to activate all the healing compounds. Cool slightly, then add raw honey to taste.
Culinary Uses: Add sliced ginger to stir-fries, soups, and marinades for a zesty kick. Fermented ginger with heavy meals will also help with digestion!
Smoothies: Blend ginger into fruit smoothies for an extra health boost.
Ginger Shots: Combine ginger juice with lemon and a dash of cayenne for a quick, invigorating shot.
Diffuse Ginger Essential Oil: During winter, in particular, diffusing ginger essential oil may help improve indoor air quality.
Supreme Nutrition creates excellent supplements with high quality ingredients and zero fillers. Their Hemo Guard Supreme contains a healthy dose of Ginger, along with Ginkgo Biloba and Green Papaya. Click Here to learn more about Hemo Guard Supreme.
⚠️ Precautions and Considerations
While ginger is generally safe for most people, it's essential to be mindful of the following:
Medication Interactions: Ginger can interact with certain medications, including blood thinners and diabetes drugs. Consult with a healthcare provider before adding large amounts of ginger to your diet if you're on medication.
Dosage: Consuming up to 4 grams of ginger per day is considered safe for most adults. Exceeding this amount may lead to gastrointestinal discomfort.
🌈 The Takeaway
Ginger stands out as a versatile and potent natural remedy, offering a range of health benefits supported by both traditional wisdom and modern science. Whether you're sipping on ginger tea to soothe a sore throat or adding it to your meals for a flavor and health boost, this remarkable root is a valuable addition to a healthy lifestyle.
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
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