People have been digging up Zingiber officinale, or ginger, for its taste and health benefits since ancient times. It’s a nutrient-packed spice you can add to your smoothie, grate on your stir fry or sip in tea. If you struggle with chronic indigestion, it can help your stomach empty faster. It can also ease nausea and even reduce menstrual cramps.
Improves Digestion
Ginger boosts movement in the digestive tract and helps food move along more quickly. It also reduces acid in the stomach and lowers blood sugar levels, which can help people with diabetes. Ginger is a natural anti-inflammatory, too. The bioactive compounds gingerol, zingerone and shogaol reduce inflammation and inhibit enzymes that can cause heartburn. People with osteoarthritis and rheumatoid arthritis often find relief from regular intake of it.
Ginger relieves nausea from motion sickness, pregnancy and some chemotherapy treatments. It can also help with indigestion and bloating. It speeds up the body’s ability to empty its stomach, known as gastric emptying, which can make a big difference for those with chronic indigestion.
For centuries, women have used it to ease “morning sickness” and queasiness associated with pregnancy. A recent study found that ginger significantly improved the symptoms of nausea in pregnant women compared to a placebo. The American Academy of Obstetrics and Gynecology now recommends it as an acceptable nonpharmaceutical remedy for morning sickness.
Ginger is easy to incorporate into your diet, especially if you’re drinking the elixirs from ImmuneSchein, which contain ginger root, sage and turmeric. It’s important to talk with your doctor before adding supplements to your routine. It can interact with some medications, reducing their effectiveness or even causing harmful side effects. To get the most benefit, combine it with a balanced diet and other exercise.
Lowers Blood Pressure
Ginger’s blood-pressure- lowering benefits come from its ability to relax the muscles in your arteries, causing them to dilate. It also acts as a natural calcium channel blocker to prevent the accumulation of fatty deposits in your arteries. And it contains potassium, a mineral that research has shown to lower blood pressure by increasing circulation and improving your heart health. Fildena 100 and Aurogra 100 pills contains sildenafil citrate which is used to prevent in men.
Another way ginger keeps your blood pressure low is by improving your digestion. Taking ginger with your meals can help stimulate the stomach’s motility and speed up the time it takes for food to leave the digestive tract, which can reduce symptoms like heartburn and indigestion. (Just make sure to stick with the mildest it available to avoid irritating your tummy.)
You can reap the blood-pressure-lowering benefits of it by eating it fresh, drinking ginger tea, or buying it supplements. But when choosing ginger supplements, make sure they’re USP -verified or NSF-certified to ensure they meet quality standards.
In addition to its blood-pressure -lowering effects, ginger can also ease arthritis pain. Studies show that it is just as effective as ibuprofen when it comes to alleviating joint pain, with the added benefit of having fewer unwanted side effects. Just be careful to consult your doctor before adding any supplements to your diet, especially if you are on medication for other conditions or are pregnant or breastfeeding. Adding ginger to your diet can be an easy and delicious way to get the benefits of this powerful root.
Lowers Cholesterol
A healthy diet can help manage cholesterol levels, and ginger may play a role. According to a 2018 study, ginger lowered the “bad” cholesterol that leads to atherosclerosis and heart disease. It also increased the level of “good” cholesterol.
Another way ginger may reduce bad cholesterol is by quelling inflammation. According to a 2020 study, ginger decreased the inflammatory compounds in the blood associated with atherosclerosis and diabetes.
The anti-inflammatory properties of ginger are also believed to be helpful in relieving menstrual cramps. One study found that women taking it felt less pain than those who took ibuprofen for the same symptoms.
Ginger contains compounds that may help prevent and treat heart disease. The shogaol in ginger has been shown to lower cholesterol, inhibit atheroma plaque formation and increase vessel elasticity. It has also been shown to be a potent antioxidant and anti-inflammatory.
The best way to reap the heart-health benefits of ginger is to consume it regularly. You can do this by drinking a cup of ginger tea or adding minced pieces to meals, such as stir -fries and soups. Commercial ginger tea bags can be purchased at many grocery stores, but you can also make your own by cutting a piece of fresh ginger and steeping it in boiling water. If you don’t enjoy the taste of ginger tea, try mixing it with other fruit or vegetable juices for a refreshing drink that is packed with health -boosting nutrients.
Lowers Risk of Diabetes
Ginger has been shown to help regulate blood sugar, which is especially important for people with diabetes. In a recent study, diabetic patients who were given either ginger supplements or placebo pills saw their fasting blood sugar numbers come down significantly. This is a big deal because chronic hyperglycemia can lead to diabetes over time.
The reason for this is simple: ginger lowers inflammatory markers and suppresses prostaglandin synthesis. Prostaglandins are powerful hormone-like chemicals that stimulate insulin and suppress inflammation (4). Gingerols, which are found in the rhizome of the plant, are thought to be responsible for this. They inhibit cyclooxygenase, inducible nitric oxide synthase and lipoxygenase activity, which means that they slow down the release of glucose into the bloodstream.
For people with diabetes, Slattery says it’s safe to consume normal amounts of ginger in foods and recipes as long as you talk to your doctor first. She advises against large-dose ginger supplements, since they can interfere with insulin and may lead to low blood sugar levels.
You can get the health benefits of ginger by spicing up your favorite dishes or drinking ginger tea. Commercial tea bags are available at most grocery stores, and they’re easy to brew. But Slattery recommends buying a piece of fresh root and chopping it up yourself for a stronger flavor and more intense, lively brew. She suggests trimming the tough knots and dry ends before slicing the thin crosswise slices into a cup or mug of boiling water.
Lowers Risk of Heart Disease
While you may think of ginger as a way to relieve stomach discomfort, it can also help your heart health. The phytochemicals in ginger, especially zingerones and shogaols, help reduce your cholesterol levels. This is particularly beneficial if you have high cholesterol, as it helps lower your LDL (“bad”) cholesterol levels, which decreases the risk of plaque buildup in your arteries that can lead to heart attack or stroke.
In addition to lowering cholesterol, ginger can also improve blood sugar control and prevent weight gain in people with diabetes. Gingerols can stimulate muscle tissue to absorb sugar without insulin, which can help reduce blood glucose levels. They also promote cellular processes that increase fat metabolism and prevent lipid peroxidation.
Aside from these health benefits, ginger can also reduce inflammation in the body, which can help prevent chronic diseases. For example, gingerols can inhibit the production of pro -inflammatory cytokines that increase oxidative stress and can cause pain, such as that from menstrual cramps or osteoarthritis.
You can eat ginger in its whole rhizome form at the produce section of most grocery and health food stores, or you can add it to foods or drink it as tea. However, you should avoid ginger if you’re taking any medications, including prescription or over-the-counter blood thinners like warfarin (Coumadin), and diabetic drugs such as metformin or glyburide. It can also interact with some antidepressants, so check with your doctor before adding it to your diet if you’re on any medications.
Lowers Risk of Cancer
Zingiber officinale, better known as ginger root, may look intimidating in the produce aisle with its bumpy brown skin, but just beneath that layer is a superfood with loads of health benefits. The spicy and citrusy vegetable and dietary spice can help lower your blood sugar levels, reduce harmful cholesterol and more.
Researchers have discovered that ginger contains compounds that inhibit tumor growth and protect against gastrointestinal cancer, including colon and colorectal cancer. One animal study found that ginger’s constituent 6-shogaol caused apoptosis in human colorectal cancer cells and inhibited cell proliferation. Additionally, ginger and its constituents have been shown to inhibit cytochrome P450 enzymes.
Currently, scientists are investigating whether the gingerols found in it can prevent lung cancer in mice exposed to carcinogens. Lung cancer is the number-one cause of cancer- related deaths in the United States and other developed countries. Researchers are exploring whether it , green tea and other herbs can lower the risk of lung cancer in people by reducing inflammation and blocking the development of tumors.
Adding fresh and dried ginger to your diet is easy and affordable. Aim for at least two to three servings a week. Try mixing it into smoothies, soups and stir -fries to enjoy its flavor and added health benefits. You can also find ginger powder in the spice section of grocery stores or online. However, Slattery recommends enjoying ginger in its natural form and avoiding supplements, which could contain other ingredients.
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