Ginger: 11 Proven Reasons to Include it in Your Meal

benefits of ginger

Ginger belongs to the same family of plants such as turmeric and cardamom, i.e Zingiberaceae. The rhizome(underground stem) of this plant is rich in nutrients and frequently used as a spice in South Asian cuisine. The medicinal benefits of ginger have been documented in ancient Roman, Arabic, Chinese, Greek, and Sanskrit texts. Modern research has also outlined numerous health benefits of consuming ginger.

There are many ways to add ginger to your diet, which includes buying ginger spice, fresh ginger roots, ginger oil, and ginger capsules. You can also consume ginger as a tea if you don’t like adding ginger to your meals.

Here are 11 benefits of eating ginger —

benefits of ginger in your diet

Control your blood sugar level

A study conducted in 2015 on 41 individuals with type 2 diabetes have found that regularly consuming 2 grams of ginger powder lowered their blood sugar level by 12%.
It also improved HbA1c (a marker for long-term blood sugar levels) levels by 10% over a period of 12 weeks.

Treat nausea and morning sickness

It is well known for its ability to cure morning sickness and nausea. In fact, ginger tea is used as a remedy to treat nausea and relieve the suffering of patients undergoing cancer treatment.
12 studies conducted over a total of 1278 pregnant women have shown that administering 1.1-1.5 grams of ginger can effectively relieve nausea without any side effects. [3]

Reduce muscle pain and soreness

The bioactive compound in it is known as gingerol. Gingerol has powerful antioxidant and anti-inflammatory effects. Furthermore, a study revealed that consuming 2 grams of ginger per day for 11 days can help you to treat exercise-induced muscle pain.

Relieve joint pain

Degeneration of joints in your body can lead to illnesses like osteoarthritis. People who have such illnesses suffer from severe joint pain and stiffness.
A controlled study conducted over 247 individuals with osteoarthritis has found that consuming ginger extract regularly can relieve joint pain. It can also reduce the intake of pain medication.

Cure chronic indigestion

Delayed emptying of the stomach can cause chronic indigestion(dyspepsia). This can also cause discomfort or recurrent pain inside your stomach.
Studies show that consuming 1.2 grams of ginger before a meal can accelerate the emptying of the stomach by as much as 50%. [2]

Lower cholesterol levels

A study conducted over a period of 45 days on 84 patients with high cholesterol level found that 3 grams of ginger powder significantly reduced cholesterol markers and blood triglycerides.

Improve your brain function

Ginger has bioactive compounds and antioxidants which can protect your body from chronic inflammation and oxidative stress. A study conducted on 60 middle-aged women has also shown that ginger can improve your working memory and reaction time.

Treat cold and flu

Hot and fresh ginger tea has been used as a remedy for cold since ancient times. This is because ginger is a diaphoretic. Thus, it warms your body and promotes sweating, which helps you to get rid of cold more easily.

Reduce menstrual pain

A study conducted on 150 women going through menstrual period showed that taking 1 gram of ginger reduced their pain significantly. It was as effective as taking drugs like ibuprofen and mefenamic acid. [3]

Prevent cancer

Ginger has a substance called 6-gingerol which has anti-cancer properties. A study conducted on 30 individuals found that taking 2 grams of its extract every day was effective in reducing pro-inflammatory signaling molecules in the colon.

Fight infections

Ginger may inhibit the growth of infection-causing bacteria in the mouth. Thus, consuming it can lower the risk of diseases like periodontitis and gingivitis.

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