The benefits of of ginger

The benefits of of ginger

Ginger

The ginger plant, which is known scientifically as Zingiber Officinale, belongs to the Zingiberaceae family, and it is native to tropical Asia, but it is also cultivated in several other regions around the world. Such as the tropical regions of Australia, parts of the United States, India, China, Jamaica, Brazil, and West Africa, and ginger is also a perennial plant, [1] and it is characterized by a sharp, pungent taste that increases in intensity as the plant ripens, and is one of the most consumed types of spices. In the world, for thousands of years, ginger has also been used in the treatment of many diseases , and in this area, fresh ginger, which is also called green ginger, is the best type in reducing infection, as it retains all its natural chemical compounds, while dried ginger is lostSome of these compounds are during the milling and drying processes. [1] [2]]

The nutritional value of ginger

Ginger contains a variety of nutrients, whether it is fresh, or dried and powdered. The following table shows the content of these elements in 100 grams of ginger, of both types: [4] [5]

The food componentFresh ginger Dried ginger 

Water (milliliter) 78.89 9.94

Calories 80 335

Protein (grams) 1.82 8.98

Fat (grams) 0.75 4.24

Carbohydrates (grams) 17.77 71.62

Dietary fiber (grams) 2 14.1

Calcium (milligrams) 16 114

Iron (milligrams) 0.6 19.8

Magnesium (milligrams) 43 214

Phosphorous (milligrams) 34 168

Potassium (milligrams) 415 1320

Sodium (milligrams) 13 27

Zinc (milligrams) 0.34 3.64

Copper (milligrams) 0.226 0.48

Manganese (milligrams) 0.229 33.3

Selenium (μg) 0.7 55.8

Vitamin C (milligrams) 5 0.7

Vitamin B1 (milligrams) 0.025 0.046

Vitamin B2 (milligrams) 0.034 0.17

Vitamin B3 (milligrams) 0.75 9.62

Vitamin B5 (milligrams) 0.203 0.477

Vitamin B6 (milligrams) 0.16 0.626

Folate (μg) 11 13

Vitamin A (international unit) 0 30

Vitamin E (milligrams) 0.26 0

Vitamin K (μg) 0.1 0.8

The benefits of of ginger

Benefits of ginger according to the degree of effectiveness

Possibly Effective

Reducing nausea and vomiting: A comprehensive analysis published in The American Journal of Obstetrics and Gynecology in 2006 indicated that ginger may be effective in relieving vomiting and nausea that may occur after surgery, [6] and based on a study published in the journal Pediatric Blood & Cancer in 2006. 2010, Along with prescribed treatments, ginger can reduce the severity of vomiting and nausea associated with cancer chemotherapy. [7] [8]

Reducing vertigo: A small study was published in the journal ORL, which showed that ginger can reduce the incidence of vertigo significantly. In English: Caloric Stimulation of The Vestibular System). [9]However, ginger may not be effective in relieving motion sickness. Where some research indicated that consuming ginger 4 hours before travel as a maximum, does not reduce the incidence of motion sickness , but can lead to a feeling of improvement as a result of its use, while one study showed that ginger can affect the reduction of motion sickness and disorders Associated stomach. [10]

Reducing some symptoms of osteoarthritis: Ginger can positively affect osteoarthritis, as a study published in Arthritis & Rheumatology in 2001 was conducted on a group of people suffering from moderate to severe knee pain , and the result showed The possibility of the effectiveness of concentrated doses of ginger extract in relieving pain while standing or walking and significantly reducing symptoms, while the side effects were limited to feeling mild abdominal discomfort, [11] In addition, a preliminary study published in the journal Natural Product Research in 2016 showed ; The likelihood of effectiveness of ginger supplements and another type of herb in reducing knee inflammation and pain, when consumed for 30 days. [12] [13]

There is insufficient evidence of its effectiveness

Relieving indigestion: Ginger contains a group of chemical compounds that contribute to the digestion process in general, and help calm stomach pain, [3] and ginger can also improve the state of indigestion, which is represented by the feeling of discomfort and the feeling of pain in the upper part of Stomach, and delayed stomach emptying is one of the main symptoms that lead to indigestion, so a small study published in the European Journal of Gastroenterology & Hepatology in 2008 showed that ginger powder can speed up the emptying process of the stomach by 50%, when consumed Before a meal at a dose of 1.2 g. [14] [8]In another study published in the World Journal of Gastroenterology in 2011, it was found that the time the stomach spends emptying its contents after eating soup was reduced from 16 minutes to 12 minutes as a result of dyspeptic people consuming ginger. [15]

Relieve joint pain: Research has shown that consuming a specific product containing ginger for 8 weeks reduces joint pain by 37%, but the effect of the product has been limited to that, as it did not improve joint function, nor did it reduce stiffness. [16]

Relieving headache: Fresh or ground ginger can help relieve migraine symptoms , which range from simply feeling uncomfortable, to feeling exhausted, and ginger reduces inflammation in blood vessels, in addition to it relieving pain caused by headaches. This is helpful for children who suffer from this type of headache. [17]

Reducing cholesterol levels: A laboratory study published in the Journal of Acupuncture and Meridian Studies in 2016 showed that ginger supplements could reduce the level of cholesterol in the bloodstream in mice that were given a high-fat diet, [18] despite this, More studies are needed to confirm this effectiveness in humans. [19]

Reducing ulcerative colitis: Ginger can help improve the general pathological activity of ulcerative colitis, but it does not improve the quality of life, or the frequency of the bowel movement, and it also does not improve gas or stomach cramps. [20]

Relieving colds: Ginger contains some compounds that may help reduce colds and relieve some of its symptoms, such as heat, pain, and coughing , in addition to it helps to feel warm, and ginger can help the body to sweat and reduce infection. [3]

Other benefits: Ginger may affect several other cases, but more studies are still needed to confirm its effectiveness, including the following: [21]

Anorexia nervosa, or anorexia.

Cholera Disease.

flu.

Benefits of ginger for diabetes

The relationship of ginger with diabetes is a relatively recent topic in the field of medical studies, but ginger may have some effective anti-diabetic properties, as a study published in the Iranian Journal of Pharmaceutical Research in 2015 showed that people with type 2 diabetes consumed ginger daily for 12 weeks , Reduce their fasting blood sugar levels and their HbA1c levels, [22] [8], but the doctor may need to adjust the doses of diabetes drugs to prevent them from interfering with ginger, as it can raise the level of insulin and lower Blood sugar level. [20]

However, this does not mean avoiding consuming ginger completely, as it can be consumed under the supervision of a doctor, as it is a good alternative to salt that may lead to high blood pressure when consumed, and it can be added to enhance the flavor of drinks and foods as a type of healthy spice, or to use it completely to flavor tea, in addition to Due to the use of its powder in baked goods, however, the consumption of its manufactured products, such as sugary drinks, may not give the patient the desired benefit, as it may increase the blood sugar level. [23]

Benefits of ginger for allergies

Ginger is one of the natural methods that can be used to relieve the manifestations of seasonal allergies and sinusitis, as a laboratory study published in the Journal of International Immunopharmacology in 2008 showed that ginger can modify the immune response to infections associated with allergic asthma , which may make it one of the possible ways to alleviate this problem. [24] In addition; Eating ginger or adding it to food is a healthy and safe way to benefit from its anti-inflammatory properties, but ginger supplements should be consumed with caution, as it may interfere with some medications, or may lead to several side effects. [25]

Benefits of ginger for the heart

Ginger can contribute to the prevention of cardiovascular diseases, as it may reduce blood pressure, cholesterol, relieve heartburn, and may reduce the occurrence of heart attacks and improve blood circulation, [26] as it has been shown. A study published in the International Journal of Cardiology in 2009, that ginger has an anti-oxidant and anti-inflammatory effect, and anti- platelet aggregation . However, most of these studies were limited to animal and laboratory experiments, so more studies are needed to confirm This effect in humans. [27]

It is worth noting that people with heart disease should be careful when consuming ginger, as it is believed that it may worsen some of their conditions, and it is better to consult a doctor before using it, and to read more information about that, you can refer to the section on the damages of ginger. [20]

Benefits of ginger for blood pressure

Ginger is one of the types of plants that may help lower blood pressure, as a preliminary study published in the journal Nutrition in 2017 indicated that daily consumption of ginger is associated with a reduced risk of developing high blood pressure, [28] [17] as shown in a small study published in the journal Nutrition. Journal of Cardiovascular Pharmacology in 2005, that it was possible for raw ginger extract to reduce arterial blood pressure in a group of mice that were studied in the experiment, and this decrease was based on a dose of 0.3 to 3 milligrams per kilogram. [29]

In addition, a systematic review published in Phytotherapy Research in 2019 indicated that ginger supplements significantly reduced systolic and diastolic blood pressure. [30] On the other hand, ginger may help reduce water and sodium retention, which may help reduce blood pressure. Blood pressure, as it may be considered a natural diuretic, and it should be noted that caution is needed when using ginger with antihypertensive drugs that work in the same way, and you should consult a doctor in this case, as this can lead to a severe drop in blood pressure. [31] [16]

Benefits of ginger for kidneys

A laboratory study published in The Scientific World Journal in 2012 indicated that it is possible for ginger extract to improve kidney function, reduce free radicals, and may help inhibit inflammatory transmitters and restore the pathological structure of the kidneys to a normal state. Thus improving the state of renal impairment caused by the compound CCl4 carbon tetrachloride. [32]

Benefits of ginger for nerves and memory

Some studies conducted on animals indicate that ginger can help suppress inflammatory responses that occur in the brain, thanks to the phytochemicals and antioxidants it contains, and these infections, especially chronic ones, and with the presence of oxidative stress, that Accelerates the aging process, as it is believed to be a factor in the occurrence of cognitive deficiencies associated with aging, and the incidence of Alzheimer's disease . In addition, a study published in the Journal of Evidence-Based Complementary and Alternative Medicine in 2012 showed that ginger extract can improve the capabilities of cognitive processes, And attention, in addition to improving memory, and the time required to induce a reaction (in English: reaction time), in women of middle age, without causing side effects for them. [33] [8]

In another study published in Annals of Anatomy in 2014, researchers pointed out the positive contribution of ginger to affecting the brain of a group of diabetic mice, and the possibility of its use in reducing the damage that may affect the brain as a result of diabetes , as ginger helped reduce levels of oxidative stress, And infections, and reduce apoptosis. [34]

Benefits of ginger for a cough

Dry cough is one of the most painful and irritating problems, and it can be difficult to get rid of it. [35] A laboratory study published in the American Journal of Respiratory Cell and Molecular Biology in 2013 indicated that ginger root contains certain compounds that can relax Muscles that narrow the airways, [36] [37] In addition, a body of evidence has shown that ginger can also help reduce irritation that a cough may cause in the throat and respiratory tract, due to its anti-inflammatory and oxidative properties. [38]

Benefits of ginger for pregnant and breastfeeding women

Pregnant ginger

Ginger is one of the plants that may affect morning sickness that a woman may experience during pregnancy, and according to a systematic review published in Nutrition Journal in 2014, the review included 1278 pregnant women participants from 12 different studies, ginger can reduce Significant symptoms of nausea, but it did not affect their vomiting episodes. [39] [8] It has also been noted that it may affect slower or less efficiently, compared to some drugs used for this purpose, and attention should be given to the importance of avoiding the use of any drugs or herbs before consulting a doctor, especially during pregnancy. [21]

In general, it can be said that it is possible to eat ginger during pregnancy, but opinions are conflicting about the safety of its use, as some studies indicate that its use to alleviate morning sickness does not pose a risk to the fetus, but on the other hand it is believed that it is used in doses. High may increase the risk of miscarriage, as only one miscarriage was recorded in the twelfth week of pregnancy, for a woman who used it to alleviate morning sickness, and there is also a concern that ginger may affect the sex hormones of the fetus, and it should also be noted that there is concern about That its use may affect the sex hormones of the fetus, but that is not certain, and more studies are still needed to know the effect of ginger in a pregnant woman. [16] [40]

It is advised to avoid eating ginger when the date of labor is approaching, as it may increase the risk of bleeding, and despite these cases, ginger does not increase the likelihood of premature birth, nor the likelihood of giving birth to a child with a low birth weight , and the risk of major fetal abnormalities is equal for women who They use ginger with the normal percentage for those who do not use it, which ranges from 1% to 3%, but you should consult a doctor before using ginger. [16]

Ginger for nursing mothers

It is preferable not to use ginger during the period of breastfeeding because there is insufficient information about how safe it is to use it during that period, however, it is given to women in some areas immediately after childbirth, because they believe that it is a milk diuretic (in English: Galactagogue) and that it can stimulate milk production, and their belief It can also contribute to postpartum wound healing, but there are not enough studies to confirm this. [16] [41]

Ginger for children

It is advised not to give ginger to children under the age of two years, but for adolescent girls it is considered safe at the beginning of the menstrual period, but for a period of 4 days as a maximum. [42] [20]

Ginger for menstruation

Possibly Effective

Reducing menstrual pain: Ginger can effectively reduce menstrual pain , as a study published in The Journal of Alternative and Complementary Medicine in 2009 showed that giving a group of women 250 milligrams of ginger capsules 4 times a day can It reduces these pain, which is equivalent to the effect of the same dose of Mefenamic acid, or a dose of 400 mg of ibuprofen 4 times daily. [43] [3] A systematic review of 6 studies, published in Evidence- also suggested, Based on Complementary and Alternative Medicine in 2016, it is possible that ginger can help reduce dysmenorrhea, or what is known as menstrual pain, during or before the menstrual cycle. [44][45]

There is insufficient evidence of its effectiveness

Reducing menorrhagia: Menorrhagia is one of the widespread female problems among young women, and a variety of herbal plants were used to reduce this condition, and a study published in Phytotherapy Research in 2014 was conducted on the effect of ginger on menorrhagia, and the result showed its effectiveness in reducing menorrhagia. Significant blood loss, which may make it an effective option for relieving this condition. [46]

For more information about the benefits of ginger for menstruation, read the following article, the effect of ginger on the menstrual cycle .

Studies on the benefits of ginger

A study published in The Journal of Pain in 2010 indicated that consuming ginger daily, either in its fresh form or treated with heat, can reduce muscle pain in a moderate to large degree, after 24 hours of exercise. [47]

, Pointed out a small study published in Cancer Prevention Research Journal in 2011, and was conducted on 30 participants that can extract the ginger that reduces the induced molecules on inflammation in the colon significantly, when taken daily dose figures were 2 grams, [48] and there are a limited number of Studies indicating ginger's potential efficacy in helping reduce the risk of some types of cancer. A laboratory study published in the Yonsei Medical Journal in 2006 showed that ginger can reduce the growth of cancer cells in the pancreas, [49] as indicated by another laboratory study. It was published in BMC Complementary and Alternative Medicine in 2007, that ginger can reduce the activity of cancer cells in the ovaries, [50]But this effect still needs many studies to confirm. [8]

A laboratory study published in the Journal of Phytotherapy Research in 2008 indicated that ginger may contain compounds that can reduce some types of bacteria , and after researchers analyzed five types of different compounds found in ginger, it was found that two of them inhibited the bacteria that cause periodontal disease (in English: Periodontal Diseases) effectively. [51]

Damage to ginger

How safe is ginger to be used

Taking ginger in moderate amounts by mouth is often safe , but it may cause a number of mild side effects at times, such as diarrhea, heartburn, or stomach discomfort. [16]

Precautions for using ginger

There are some cases that you should be careful when using ginger, including the following: [20]

Diabetics: Eating ginger can reduce sugar levels in diabetics, and it may also raise insulin levels, so it is advised to consult a doctor before consuming it.

Bleeding disorders: Taking ginger can sometimes increase the risk of bleeding.

Heart disease: High doses of ginger can worsen some cases of heart disease.

Children: It is advised not to give ginger to children under the age of two years as previously mentioned. [42]

Drug interactions: Ginger is a food substance that may interfere with a number of important drugs, such as: blood-thinning drugs or anticoagulants , such as Phenprocoumon and Warfarin, as ginger slows down the process of blood clotting, so its consumption is in addition to These drugs can increase the risk of bleeding. In addition, ginger may lower blood sugar, so consuming it in conjunction with medicines used for diabetes can lead to a severe decrease in blood sugar levels. [20]

Does ginger help burn fat?

There are no studies indicating the role of ginger in promoting fat burning, but this type of herb is likely to be associated with reducing weight, and at the same time, it can help reduce the risk of heart disease and other side effects of weight gain , due to its Antioxidant and anti-inflammatory properties, and a systematic review published in the Journal of Critical Reviews in Food Science and Nutrition in 2019 and included 14 different studies indicated that ginger and its dietary supplements can significantly reduce several indicators, such as: body weight, waist circumference ratio to The hip (Waist-To-Hip Ratio), and hip circumference, in people who are overweight or obese, while it could not influence the body mass index (BMI) , [52]A laboratory study published in the Science of Food and Agriculture also indicated that ginger supplements can reduce weight by contributing to controlling blood sugar levels in mice that were placed on a high-fat diet. [53] [54]

It is also believed that ginger powder, if consumed with a small amount of it, can increase the feeling of fullness and reduce appetite, and in a preliminary study published in the Journal of Metabolism in 2012, it was shown that consuming ginger contributed to reducing the feeling of hunger and enhancing the process of thermogenesis (English: Thermogenesis) ) Linked to metabolism , which may contribute to weight control, but these results still need more evidence to confirm them. [55] [56]

Ginger products and their benefits

ginger oil

Ginger oil is extracted in several ways, but the best type of it is the one that is extracted from the whole, unpeeled rhizome, and is characterized by containing the compound gingerol, which is responsible for most of the benefits provided by ginger. [57] [58]

To read more about the benefits of ginger oil, you can refer to the article on the benefits of ginger oil .

Ginger vinegar

Green ginger can be used to make natural vinegar, but there are no scientific studies looking into the benefits of this type of vinegar.

Ginger jam

Fresh ginger can be used to prepare ginger jam and eat it in several ways, and other types of fruits can be added to sweeten its taste, as its pungent taste can be unpleasant for some people, especially children. [59]

How to use ginger

Ginger can be used in many different ways in food and drink, as its rhizomes or horizontal stems (in English: Rhizomes) can be eaten as fresh or cooked vegetables, or used as a kind of spice and spices in flavoring foods, or fresh ones can be used to make ginger tea, and the leaves can also be used. In food, or as part of traditional medicine, [60] [57] In addition, some people use ginger supplements, because they provide potential health benefits. [45]

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