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Ginger is popularly used for adding a peppery and zesty kick to teas, beverages, desserts and savoury dishes. The pleasant spicy kick brings a delightful aftertaste to every recipe.
There are many ways you can use ginger to add flavour to your meals. It is one of the most frequently used ingredients in Indian cuisine, where it is added to many curry bases and summer-season drinks. You may have heard of ginger chai latte and haldi doodh, which get their signature warming taste with the addition of ginger. In the USA as well, ginger is now becoming a popular ingredient to spice up coffee lattes, cocktails, breads and desserts.
However, ginger is more than just a flavouring agent. It is packed with several nutritional benefits, after which you will always want to add it to your dishes. Its health benefits are also backed by Ayurvedic sciences. Learn more about the benefits you can get when you start adding ginger to your meals often.
5 Reasons Why Ginger Should Be In Your Diet
1) Gingerol Has Medicinal Properties
The gingerol found in ginger is known for supporting digestion and stimulating the flow of saliva and digestive juices to help alleviate indigestion, bloating and gas. The increased gastrointestinal motility, as concluded by John Hopkins Medicine, can help in getting relief from nausea, motion sickness , morning sickness during pregnancy, and sickness caused by chemotherapy. With enhanced digestion, gingerol helps boost immunity and provides anti-inflammatory effects.
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2) Aid Weight Loss
In a review published by Critical Reviews in the Food Science and Nutrition journal in 2019, it was concluded that ginger supplements significantly reduced the overall body weight, waist hip ratio and hip ratio in obese and overweight people. In another study published by the International Journal Of Environmental Research And Public Health in 2021, it was concluded that ginger aids weight loss by inhibiting adipocyte accumulation, regulating metabolic parameters, reducing hepatic lipid buildup, and attenuating adipocyte hypertrophy and inflammation. Its bioactive compounds promote lipid metabolism, antioxidant defences, and anti-inflammatory effects, supporting a healthier weight.
3) Aids Metabolic Function
In a study conducted to review the effects of ginger on human health, published in the Nutrients Journal in 2020, various health benefits of ginger were examined. The study shows that ginger enhances metabolic function by improving glycemic markers, lipid profiles, and insulin sensitivity in conditions like type 2 diabetes mellitus (T2DM) and obesity.
It lowers fasting blood sugar, haemoglobin A1c (HbA1c), and insulin resistance while reducing inflammation and oxidative stress. Studies suggest ginger's benefits extend to cardiovascular health, body fat reduction, and triglyceride levels, offering potential advantages in managing metabolic syndromes with minimal adverse effects.
4) Anti-inflammatory effects
Ginger has several nutritive components, among which several have anti-inflammatory properties. As concluded in the same study published in the Nutrients Journal in 2020, it was reported that ginger exhibits notable anti-inflammatory effects, particularly evident in arthritis-related conditions like osteoarthritis (OA).
Studies reveal improvements in pain relief and reduction of proinflammatory cytokines with ginger supplementation. Its efficacy extends to rheumatoid arthritis, inducing FOXP3 gene expression to alleviate symptoms. Moreover, ginger aids in lowering levels of inflammatory markers like tumour necrosis factor (TNF) alpha and malondialdehyde (MDA) without significant adverse effects.
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5) Contains Antioxidants
Ginger contains several potent antioxidants, like gingerol, shogaol, zingerone, paradols, Beta-carotene and vitamin C. These potent antioxidants benefit the human body in many ways. These antioxidants, along with gingerol, help in combating oxidative stress, neutralising free radicals, promoting cellular health and potentially reducing the risk of age-related diseases.
Shogaol is similar to gingerol, which is released when ginger is dried or cooked. Zingerone is responsible for the pungency in ginger. Paradol is a phenolic compound that possesses antimicrobial and neuroprotective effects. Beta-carotene and vitamin C improve immune health. All of these antioxidants combined can help alleviate inflammation-related conditions such as arthritis, cardiovascular diseases, and certain types of cancer.
With that said, start including ginger in your everyday diet and consume all of these whooping health benefits to promote a healthy lifestyle. Add it to your tea or in stir-fries; use ginger in as many forms as you can.
