15 Health Benefits of Ginger

Spices do more than just enhance the taste and flair of your favourite meals; most of them contain huge portions of various nutrients and antioxidants. Ginger is a flowering plant that has been used for generations because of its special flavour and health benefits. The commonly used part in cooking and medication is the rhizome –  a knobby and root-like structure. Ginger has been an ingredient in many natural remedies worldwide due to the various health benefits.

Health Benefits of Ginger

1. Improves Digestion: Ginger Stimulates digestive juices and hence provides relief during digestion and in the absorption of nutrients. Due to such properties, it becomes excellent after heavy meals for indigestion and bloating.
2. Reduces Morning Sickness and Other Forms of Nausea: Ginger has been used effectively for morning sickness or nausea related to pregnancy. It has been found that ginger reduces nausea and vomiting related to some types of surgery. It may ease nausea related to chemotherapy as well.
3. Anti-inflammatory Properties: Ginger contains very powerful anti-inflammatory compounds like gingerols. According to research, intake of ginger supplements can efficiently reduce inflammatory markers within the body. Ginger supplements also reduce the symptoms of inflammatory diseases such as arthritis.
4. Boosts Immunity: Ginger enhances your immune system. Its antioxidant properties help prevent many diseases because it is known to fight oxidative stress.
5. Improves Circulation: Ginger has a vasodilator property, which enables it to dilate blood vessels and increase blood flow. This will, therefore, favour improving heart health and improve oxygen supply to your tissues.
6. Manages Blood Sugar Levels: People with type 2 diabetes may find that taking supplements containing ginger helps them better regulate their blood sugar levels and lower their risk of heart disease. 
7. Relieves Menstrual Pain: For women suffering from menstrual pain, ginger can be a natural remedy. It works by reducing the production of prostaglandins, which cause pain and inflammation. During the first three to four days of a monthly cycle, taking ginger may help reduce the symptoms of dysmenorrhea, or painful periods. 
8. Reduces Muscle Pain and Soreness: The anti-inflammatory qualities of ginger are also helpful in easing the tightness and pain in the muscles, which are frequently felt after strenuous exercise.
9. Supports Heart Health: Several research indicates that those who include ginger in their diet on a daily basis are at a decreased risk of developing high blood pressure and coronary heart disease than those who do not. Ginger use may help prevent heart disease in addition to maintaining a healthy lifestyle and eating a balanced diet.
10. Relieves Osteoarthritis Pain: Ginger may not always provide you with instant pain relief. However, research indicates that over time, ginger reduces pain and stiffness associated with inflammatory diseases like osteoarthritis. 
11. Combats Infections: Strong antibacterial qualities of ginger help in the treatment of diseases. Specifically, it works exceptionally well against respiratory infections like the flu and the common cold. 
12. Supports Weight Loss: Ginger has thermogenic qualities that increase metabolism and increase calorie burn, both of which can support weight reduction efforts. There are a few possible reasons why ginger might help with weight reduction, including its anti-inflammatory properties.
13. Improves Skin Health: Ginger is a great anti-aging ingredient because of its antioxidants, which help maintain the skin's collagen. Additionally, it may prevent skin infections and even out skin tone. 
14. Reduces Risk of Cancer: Some studies suggest that the active compounds in ginger may help in preventing certain types of cancer, including colorectal and ovarian cancer, by reducing inflammation and slowing the growth of cancer cells.
15. Might Protect your Brain: Scientists have investigated the preventive properties of ginger against inflammation and oxidative stress, two major causes in the development of degenerative disorders of the brain, including Alzheimer's disease. Owing to their antioxidant qualities, gingerol and shogaol may provide protection against age-related declines in brain functioning.

Adding Ginger to Your Diet

Incorporating ginger into your diet is easy and versatile. Here are some practical ways for the uses of ginger:

• Ginger Tea: Steep fresh ginger slices in hot water to make a soothing and health-boosting tea. Add honey or lemon for extra flavour.
• Cooking: Add fresh or powdered ginger to soups, stews, stir-fries, and marinades. It pairs well with both savoury and sweet dishes.
• Smoothies and Juices: Blend a small piece of fresh ginger into your favourite smoothie or juice for an extra health kick.
• Ginger Water: Simply add sliced ginger to water and let it infuse. Drinking ginger water throughout the day can provide a continuous source of its benefits.

Conclusion

The numerous benefits of ginger make it a valuable addition to any diet. From reducing inflammation and pain to boosting the immune system and improving digestion, ginger offers a wide range of health advantages. Ginger benefits for men, in particular include supporting cardiovascular health, reducing muscle pain, and improving overall well-being. However, it's essential to be mindful of the side effects of ginger, such as potential gastrointestinal discomfort or interactions with certain medications. By understanding the ginger nutrition benefits and incorporating this powerful root into your daily routine, you can enjoy its remarkable health-promoting properties and enhance your overall health.

Dt. Renu Jain 

Dietetics & Nutrition

CARE CHL Hospitals, Indore