Khaberni - From alleviating colds to easing nausea, studies indicate that ginger has multiple health benefits.
Studies now show that ginger can offer a wide range of health benefits, from lowering blood sugar and "bad" cholesterol to reducing inflammation and supporting heart health.
Here are some of the most prominent benefits of ginger:
1- Relieving Nausea
Several clinical trials have shown that ginger can reduce nausea and vomiting, especially when compared to placebo. Even the National Health Service (NHS) recommends foods or tea containing ginger to alleviate nausea, according to Deepa Kamdar, a lecturer in pharmacy practice at Kingston University, in an article published by The Independent.
Ginger seems particularly effective in treating nausea during pregnancy. At small doses, it's considered a safe and effective option for people who do not respond well to standard anti-nausea treatments.
There is also promising evidence that ginger can help in treating nausea caused by chemotherapy, although results vary concerning motion sickness and post-surgery nausea.
Researchers believe that ginger's anti-nausea effects may work by blocking serotonin receptors and affecting both the intestines and the brain, and it may also help reduce gas and bloating in the digestive system.
2- Anti-inflammatory
Ginger is rich in biologically active compounds, such as gingerol and shogaol, which have potent antioxidant and anti-inflammatory properties.
Recent research suggests that ginger supplements may help regulate inflammation, especially in autoimmune conditions. One study found that ginger reduces the activity of neutrophils, white blood cells that often become overly active in diseases like lupus, rheumatoid arthritis, and antiphospholipid syndrome.
Neutrophils produce extracellular traps (NETs), net-like structures used to trap and kill pathogens, but when formed excessively, they can fuel autoimmune diseases. In the study, taking ginger daily for one week significantly reduced the formation of these traps.
Although this study used ginger supplements, it is unclear whether fresh ginger or tea has the same effect. However, the results suggest that ginger may be a beneficial natural option for people with certain autoimmune diseases, though more research is needed.
Ginger also features antimicrobial properties, meaning it can help fight bacteria, viruses, and other harmful microbes. Alongside its anti-inflammatory effects, ginger is a common remedy for easing symptoms of colds and flu, such as sore throats.
3- Pain Management
Regarding pain, the research on ginger is encouraging, though not conclusive. Some studies show that ginger extract can reduce knee pain and stiffness in people with osteoarthritis, particularly during the early stages of treatment. However, results vary, and not everyone experiences the same level of relief.
For muscle pain, one study found that taking two grams of ginger daily for 11 days reduced pain after exercise.
Ginger may also alleviate menstrual pain. In fact, some studies suggest its effectiveness is comparable to that of non-steroidal anti-inflammatory drugs, such as ibuprofen.
Researchers believe that ginger works by activating pathways in the nervous system that mitigate pain signals, and it may also inhibit inflammatory chemicals such as prostaglandins and leukotrienes.
4- Supporting Heart Health and Diabetes
High blood pressure, high blood sugar, and high "bad" cholesterol (low-density lipoprotein or LDL cholesterol) are risk factors for heart disease. Ginger may help address these three factors.
A 2022 review of 26 clinical trials found that ginger supplements significantly improved cholesterol levels—lowering triglycerides and total cholesterol and LDL cholesterol, with an increase in good cholesterol (HDL).
Ginger may also lower blood pressure.
For people with type 2 diabetes, ginger offers additional benefits. A review of 10 studies found that consuming one to three grams of ginger daily for 4 to 12 weeks helped improve both cholesterol levels and blood sugar control.
These benefits seem to come from multiple mechanisms, including improving insulin sensitivity and increasing glucose uptake into cells, reducing oxidative stress. Ginger's anti-inflammatory properties may also contribute to its protective effects on the heart.
5- Brain Health and Cancer Research
Emerging evidence suggests that ginger may also offer protective benefits for nerves and anti-cancer benefits. Laboratory studies show that ginger compounds can help protect brain cells from oxidative damage, a key factor in neurodegenerative diseases such as Alzheimer's.
Other lab research has found that ginger can slow the growth of certain cancer cells. However, these results are still in their early stages, and more research is needed to confirm their significance in humans.
Ginger is generally safe when consumed as food or tea, but as with any dietary supplement, it should be used in moderation.
Doses exceeding 4 grams per day may cause side effects such as heartburn, bloating, diarrhea, or mouth irritation. These effects are usually mild and temporary.
Some groups should exercise caution when taking high doses. Ginger may increase the risk of bleeding in people taking blood thinners such as warfarin, aspirin, and clopidogrel, and it may enhance the effects of diabetes or blood pressure medication, which could lead to low blood sugar or blood pressure, and pregnant women should also consult a doctor before using high doses.
