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Possible health benefits of ginger

Many studies have suggested that increasing consumption of plant foods like ginger decreases the risk of obesity,diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Digestive issues: The phenolic compounds in ginger are known to help relieve gastrointestinal irritation, stimulate saliva and bile production and suppress gastric contractions and movement of food and fluids through the GI tract.

Nausea: Chewing raw ginger or drinking ginger tea is a common home remedy for nausea during cancertreatment. Pregnant women experiencing morning sickness can safely use ginger to relieve nausea and vomiting, often in the form of ginger lozenges or candies.

Pain reduction: A study involving 74 volunteers carried out at the University of Georgia found that daily ginger supplementation reduced exercise-induced muscle pain by 25%.

Ginger has also been found to reduce the symptoms of dysmenorrhea (severe pain during a menstrual cycle). In one study, 83% of women taking ginger capsules reported improvements in pain symptoms compared to 47% of those on placebo.

Inflammation: Ginger has been used for centuries to reduce inflammation and treat inflammatory conditions.

A study published in Cancer Prevention Research journal found that a ginger root supplement administered to volunteer participants reduced inflammation markers in the colon within a month. Researchers on the study explained that by decreasing inflammation, the risk of colon cancer is also likely to decrease. Ginger has also shown promise in clinical trials for treating inflammation associated with osteoarthritis.

Nutritional breakdown of ginger

Using fresh ginger is an easy way to flavor foods and drinks without adding unnecessary sodium. Since it is often consumed in such small amounts, ginger does not add significant quantities of calories, carbohydrate, protein or fiber.

Ginger does contain numerous other anti-inflammatory and antioxidant compounds beneficial to health such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin and salicylate.

Ginger provides a variety of vitamins and minerals:

• Carbohydrate - 17.77 g
• Dietary Fiber - 2 g
• Protein - 1.82 g
• Dietary Fiber - 2 g
• Sugars - 1.7 g
• Sodium - 13 mg
• Vitamin B6 - 0.16 mg
• Calcium - 16 mg
• Iron - 0.6 mg
• Vitamin C - 5 mg
• Potassium - 415 mg
• Magnesium - 43 mg
• Phosphorus - 34 mg
• Zinc - 0.34 mg
• Folate - 11 mcg
• Riboflavin - 0.034 mg
• Niacin - 0.75 mg
• Iron - 0.6 mg

Figures above are per 100g of ginger.

How to incorporate more ginger into your diet

Ginger pairs well with many different types of seafood, oranges, melon, pork, pumpkin and apples. When buying fresh ginger, look for a root with smooth, taut skin (no wrinkles) and a spicy aroma.

Store fresh ginger in a tightly wrapped plastic bag in the refrigerator or freezer.

Quick tips:Fresh ginger should be peeled and grated before use. In most recipes, one-eighth teaspoon of ground ginger can be substituted for one tablespoon of fresh grated ginger. Ground ginger can be found in the herbs and spices section of most grocery stores.

• Add fresh ginger into your next smoothie or juice
• Add fresh or dried ginger to your next stir-fry or homemade salad dressing
• Steep peeled fresh ginger in boiling water to make your own ginger tea
• Use fresh or dried ginger to spice up any fish recipe.