Found in tropical and subtropical Asia, India, China, and parts of Africa, ginger is not only used as a spice and herb in cooking, but is also used in traditional medicine to treat a wide array of diseases such as diabetes, nausea and migraines. Ginger has several active compounds, the two main compounds being gingerol and shogaol, contributing to the many therapeutic benefits it has, including antibacterial, anti-inflammatory, anti-diabetic effects, and having antioxidant, neuroprotective, gastroprotective, anti-nausea, and anti-cancer properties.
Anti-Nausea and Gastroprotective Benefits
Pregnant women suffering from morning sickness are often encouraged to take ginger to manage symptoms. Studies have shown that daily supplementation with 1 - 1.5g of ginger per day divided into 2-4 doses have improved nausea and vomiting after 4-6 days of consistent supplementation. Women who are close to labor or those with a history of miscarriage or clotting disorders should talk with their doctors prior to taking ginger, as it can increase the risk of bleeding. Other studies have shown similar benefits for those experiencing nausea after surgery, as well as with chemotherapy induced nausea, though more studies are needed. Ginger has also been proven to improve symptoms of bloating and epigastric pain in those with indigestion.
Antibacterial Properties of Ginger
Studies have shown that ginger extracts have inhibited the growth of several types of bacteria, including salmonella (which comes most often from eating raw or undercooked food), E. Coli, the most common culprit of urinary tract infections, and Gram-positive bacteria like Staphylococcus and Streptococcus, which likely, and correctly, makes you think of strep throat.
Antioxidant Activity
Free radicals can lead to oxidative stress and impair DNA, lipids and carbohydrates which then affect cellular growth and differentiation throughout the body. Oxidative stress is a significant factor in the development of neurological disorders such as Alzheimer’s and Parkinson’s disease, atherosclerosis, and diabetes, and plays a significant role in the process of inflammation in the body. While many studies have shown benefits of ginger’s ability to scavenge free radicals, one study showed that ability was even greater than that of turmeric. I’m slightly obsessed with turmeric, so if you haven’t read my post on it yet, you can do so HERE. With the process of reducing oxidative stress, the benefits of ginger extend to having a protective effect on neurodegeneration in the brain and the cardiovascular system, as well as helping to delay the aging process of most organs in the body by reducing oxidative stress, inflammation and apoptosis (cell death).
Cardioprotective Effects of Ginger
Ginger has many cardioprotective benefits, and supplements are often marketed for just that. Ginger supplementation reduces blood pressure in those with hypertension, reduces total cholesterol and triglycerides, reduces atherosclerotic plaque in arteries (which cause heart attacks when they fully occlude the blood vessel), and have shown promise in the regeneration of tissue affected by a heart attack.
Ginger and Diabetes
While not only having a protective effect on the brain in people with type 2 diabetes, daily supplementation with ginger can improve fasting blood glucose levels and Hemoglobin A1c levels (Hg A1c), which is a marker showing blood glucose levels over a 3 month period. One study showed a decrease in 10% in the Hg A1c levels after 12 weeks of supplementation with 2g of ginger powder/day.
Anti-Inflammatory Benefits of Ginger
With incredible anti-inflammatory properties, ginger supplementation is an effective agent in preventing and managing effects of both osteoarthritis and rheumatoid arthritis, and has been shown in studies to improve pain levels, stiffness and rigidity in those with knee osteoarthritis.
Another anti-inflammatory benefit of ginger is its usefulness in preventing dysmenorrhea or menstrual cramps. One study showed that ginger supplementation (250mg) the first three days during a woman’s period managed pain as effectively as NSAIDs.
With all of these incredible benefits and how easy and cheap it is to access ginger (it is likely in your pantry right now), it is an amazing, superfood you should aim to get more of in your diet! I currently drink it in my chai tea most days, which is absolutely delicious, as well as in my wholefood vitamin. You can also add it to soups - ‘tis the season!, try some ginger chews, or talk to your healthcare provider about adding a daily supplement. If you have any recipes to share, please do so in the comments below!
*The information on this page is not meant to replace medical advice or the quality of healthcare given from seeing a physician or nurse practitioner.
References
Khandouzi, N., Shidfar, F., Rajab, A., Rahideh, T., Hosseini, P., & Mir Taheri, M. (2015). The effects of ginger on fasting blood sugar, hemoglobin a1c, apolipoprotein B, apolipoprotein a-I and malondialdehyde in type 2 diabetic patients. Iranian journal of pharmaceutical research : IJPR, 14(1), 131–140.
Lindblad, A. J., & Koppula, S. (2016). Ginger for nausea and vomiting of pregnancy. Canadian family physician Medecin de famille canadien, 62(2), 145.
Nikkhah Bodagh, M., Maleki, I., & Hekmatdoost, A. (2018). Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food science & nutrition, 7(1), 96–108. https://doi.org/10.1002/fsn3.807
Ozgoli G, Goli M, Moattar F. Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. J Altern Complement Med. 2009 Feb;15(2):129-32. doi: 10.1089/acm.2008.0311. PMID: 19216660.
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