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proven health benefits of ginger

proven health benefits of ginger
proven health benefits of ginger

proven health benefits of ginger

People have used ginger for cooking and medicine since ancient times. A popular home remedy for nausea, stomach pain, and other health problems.

People often use ginger or dry ginger in the kitchen, and some take ginger supplements because they may have health benefits.

Ginger's antioxidants and other nutrients help prevent or treat arthritis, inflammation, and various types of infections. Researchers have also examined the potential for reducing the risk of diabetes, cancer and other health problems.

In this article, you will learn more about the potential health benefits of ginger and the research behind it.

Ginger can have anti-inflammatory, antibacterial, antiviral, and other health benefits. Below are some of the useful ways to use ginger.There are many health-promoting compounds packed in ginger, according to Dr. Murthy - in fact, 400 different naturally occurring chemical compounds have been identified, with gingerol being the main bioactive compound in ginger. However, not all ginger is created equal.

Reducing gases and improving digestion

Several studies have investigated the effects of ginger on gasses that develop in the intestinal tract during digestion.

Some studies suggest that ginger enzymes can help the body break down and remove this gas, relieving discomfort.

Ginger also has a beneficial effect on the tryptic and pancreatic lipase enzymes, which are important for digestion.

In addition, ginger helps increase motility of the digestive tract, suggesting that it may reduce or prevent constipation.

What are other foods that help digestion? Have a look at this.

relief nausea

In some studies, ginger helps reduce morning sickness and relieve nausea after cancer treatment.

A small study in 2010 examined the effects of powdered ginger root on nausea in 60 children and young people receiving chemotherapy. The analysis showed that most people who took the drug had reduced nausea.

The authors of the review of the 2011 study came to similar conclusions. They reported that ginger extract in doses of 1,500 milligrams (mg) helped relieve symptoms of nausea.

They also sought further research in humans to fully understand the effects of ginger on nausea and other gastrointestinal problems.

High in vitamins and minerals
Ginger is a nutritious source of nutrition, says Hope, which contains a wide range of vitamins - including vitamin C, as well as B vitamins, thiamine, riboflavin, and niacin - as well as minerals such as iron, calcium and phosphorus.

The spice also contains plant compounds known as phenols, the most important of which are gingerols, shogols, and gingerbread. Gingerol is the most common of the three, and this fatty liquid gives ginger its pungent taste.

 Has anti-inflammatory properties
Gingerol is an anti-inflammatory compound that may explain why people with osteoarthritis or rheumatoid arthritis experience reduced pain and improved mobility when they eat ginger regularly, Wiener says. This is because gingerols affect chemical messengers of the immune system.

"Gingerbread has been shown to have potent anti-inflammatory and antioxidant effects by modulating the biochemical pathways involved in chronic inflammation," says Nadiya. They also inhibit the production of leukotrienes - inflammatory chemicals released by the body - thus helping to reduce inflammation.

Improve digestion
There is a reason why people take ginger to calm the stomach: ginger encourages food to pass from the stomach to the small intestine, stimulating the action of digestive juices and has also been shown to relieve bloating and flatulence. This can be especially useful for people with chronic indigestion known as dyspepsia.

"The active ingredients in ginger stimulate digestion and absorption, as well as relieve constipation and gas, increasing muscle activity in the digestive tract," says Dr. Merty. "Gingerols and esgesulfonic acid in the ginger root accelerate gastric emptying and relieve flatulence," he adds.

Rich in antioxidants
Ginger is a broad spectrum antioxidant and helps reduce cell damage, says Dr. Merty. Ginger root contains a very high content of antioxidants, which is superior only to pomegranate and some types of berries. "The antioxidant properties of hegerol have been extensively studied," says dr. Merty. "It helps to reduce the activity of free radicals, thus reducing cell damage and promoting healthy aging."

Relieve a cold or flu
Many people use ginger to help cure colds or flu. However, the evidence supporting this remedy is predominantly anecdotal.

In 2013, researchers investigated the effects of fresh and dry ginger on the respiratory virus in human cells.

The results showed that fresh ginger may help protect the respiratory system, whereas dried ginger did not have the same effect.

Also in 2013, a small study began examining the popularity of herbal medicine as a treatment for the common cold or flu.

After interviewing 300 pharmacy clients at two different locations, the researchers determined that 69% of these surveys used herbal medicine and most of this group found it effective.

However, while ginger was one of the most popular ingredients in these remedies, some participants may not have consumed it.

Can food and drinks help relieve sore throat? Find out here

relieve pain
Researchers in a small study of 74 volunteers found that a daily dose of 2 grams of raw or heated ginger reduced exercise-related pain by about 25%.

Meanwhile, a 2016 review of studies concluded that ginger may help reduce dysmenorrhea, pain just before or during menstruation. However, the authors acknowledge that the studies included were often of small or low quality.

Can Certain Dishes Affect Gouty Pain? Find out more here.

reducing inflammation
The research team concluded that oral ginger was "modestly effective and reasonably safe" for treating osteoarthritis-related inflammation.

However, they noted that the studies included in their meta-analyzes were small and may not represent the overall population.

Meanwhile, a review in 16 2017 clinical trials found that the phytochemical properties of ginger may fight inflammation. These authors also asked for further research into dosages and the most effective types of ginger extract.

What is an anti-inflammatory diet?

Supporting Cardiovascular Health
There is some evidence that ginger extract can help with cardiovascular disease.

For example, a review found that a dosage of 5 g or more can induce significant and beneficial antiplatelet activity.

The authors acknowledge that many of the studies included in their analyzes did not recruit humans or were too small to guarantee reliable results.

However, they suggest that with further research, ginger may prove to be a safe form of treatment for cardiovascular disease.

Meanwhile, a small study found that ginger extract helped reduce heart abnormalities in diabetic rats. The authors noted that this decrease may in part be due to the antioxidant properties of the extract.

Reducing the risk of cancer
Ginger does not supply protein or other nutrients, but it is an excellent source of antioxidants. Research has shown that for this reason, ginger can reduce various types of oxidative stress.

Oxidative stress occurs when too many free radicals build up in the body. Free radicals are toxic substances produced by metabolism and other factors.

The body needs to eliminate free radicals to prevent them from damaging cells, which can lead to various diseases, including cancer. Diet antioxidants help the body get rid of free radicals.

In a 2013 study, researchers gave 20 participants 2 grams of ginger or a placebo for 28 days. All participants were at high risk of developing colorectal cancer.

Biopsies showed that participants who consumed ginger had fewer negative changes in healthy colon tissue. This group also had reduced cell proliferation. The results indicate that ginger may play a role in the prevention of colorectal cancer.

Relieves menstrual pain
According to Dr. Murty, ginger is useful in menstrual cramps due to its antispasmodic and anti-inflammatory effects. In a study conducted by the University of Medical Sciences. Shahid Beheshti, 150 women were instructed to take one gram of ginger powder a day for the first 3 days of their period. Ginger has been found to reduce pain as effectively as ibuprofen.

Improves insulin resistance and increases metabolism
"Ginger has been linked to improved insulin and metabolism," Viner says, adding that regular consumption can lower blood sugar levels. This was confirmed in a very small study by the Tehran University of Medical Sciences, in which 41 participants with type 2 diabetes who took two grams of ginger powder daily lowered their fasting blood sugar by 12%.

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