THE HEALTH BENEFITS OF GINGER

What comes to mind when you hear “ginger”? You may associate it with steamy teas, yummy gingerbread and refreshing ginger ale. This powerful “super spice” is not only tasty, it also offers up some super health benefits.

Ginger has been used in ancient medicine for over 2,500 years and presents health benefits people still seek today. Native to China, India and Japan, ginger (Zingiber officinale) is a plant with a leafy stem and a rhizome. The rhizome is the underground root where the spice—and the health benefit—comes from.¹How does ginger help the body in so many ways? It likely has to do with the 100+ active compounds scientists have identified in ginger. The most abundant compound is gingerols, which gives ginger its pungent and spicy flavor.^2, 3

Digestive Health

Do you suffer from motion sickness when traveling? You’re not alone. It affects nearly 30% of the population. Clinical studies have focused on ginger’s improvement of motion sickness symptoms, such as nausea and vomiting, and may support well-being and a calm stomach during travel.

Nausea and vomiting during pregnancy, commonly referred to as morning sickness, is prevalent in approximately 50–80% of pregnancies.⁴The good news is that ginger may be a soothing, natural alternative to help alleviate these symptoms.³According to the U.S. National Institutes of Health (NIH), research indicates that ginger may be helpful for mild nausea and vomiting during pregnancy.¹ The American College of Obstetricians and Gynecologists is in agreement that ginger can be considered a non-pharmacologic option for nausea. However, they state there isn’t sufficient evidence that it reduces vomiting.⁴ If you are experiencing symptoms of morning sickness, talk to your doctor about the best ways to incorporate ginger into your diet.

READ MORE: Support For Digestive Health: Key Ingredients For Digestive Health Support

Menstrual Cramps

Menstrual cramps (also known as dysmenorrhea) are characterized by cramping in the lower abdomen. They can be quite painful and disruptive to normal activities.It’s estimated that menstrual cramps impact more than half of all women of reproductive age. The upside? Ginger! Studies have shown that ginger powder supplementation of 500–2,000mg daily for the first 3 to 4 days of a menstrual cycle may help alleviate discomfort from cramps.¹

READ MORE: Supplements For Women’s Health From The Inside Out

Heart Health

There is emerging research that suggests ginger may play a role in heart health, but the evidence is mixed and unclear. Studies have shown ginger supplementation may be beneficial for improving some—but not all—blood lipids. Doses up to 2g daily have shown improvements in triglycerides and LDL cholesterol, but no effect on total or HDL cholesterol.⁷It is unclear if ginger is beneficial for improving blood pressure based on the current scientific literature.⁶ The bottom line? More high-quality research studies are needed in this area.^6, 7

READ MORE: Confront Cholesterol And Focus On Heart Health

Joint Health

Because of the properties in ginger, it is believed that it may help with osteoarthritis. However, the research on ginger supplements for reducing achy joints is mixed.^8, 9 Therefore, the NIH states there is not enough evidence to conclude that ginger supplements can help with symptoms associated with knee osteoarthritis.¹

Get Your Ginger!

Now that you know how ginger benefits your health and body, how can you incorporate it into your daily wellness routine? There are so many options!

Look for fresh ginger root at the grocery store and chop or grate it into your favorite foods like sauces, stir-fries, soups and even salad dressing. While you’re browsing the spice section, pick up ground ginger for an easy way to sprinkle it into foods and beverages. You can also find it in pre-made snacks, chews, candies and drinks.

A convenient option for consuming ginger is through a dietary supplement, especially if you don’t love ginger’s pungent taste. The dose in pills and capsules range from 500mg to 1,000mg per day. For a long-lasting pantry staple, you can try bulk ginger powder. This is a great option for those who don’t like to take pills.

Our ancient ancestors knew there was something special about ginger. Thanks to modern science, now we know why. Next time, reach for the ginger to support your health.

^{6. Daily JW, Zhang X, Kim DS, Park S. Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-analysis of Randomized Clinical Trials. Pain Med. 2015 Dec;16(12):2243-55. https://academic.oup.com/painmedicine/article/16/12/2243/2460294}