Ginger
A close relative and closely related to turmeric and cardamom, ginger has a very particular spicy aroma. It is its calling card. And this is mainly due to gingerol, a key compound in this plant that has powerful anti-inflammatory and antioxidant benefits. It is not difficult to distinguish ginger because it has a very particular appearance: thick tubers, with asymmetrical shapes.
It has a special taste: spicy, slightly sweet, with a strong aroma. It can be used in cooking in various forms: fresh, dried, pickled, preserved, candied and ground, the latter being one of the forms most commonly found on the spice shelves of supermarkets.
Ginger is not only used to season food, but has been used as a medicinal herb for thousands of years to treat a variety of ailments. This is thanks to its interesting content of hundreds of compounds and metabolites.
Nutritional composition and active ingredients
Ginger provides vitamins and minerals, such as B vitamins, vitamin C, calcium and phosphorus, among others, although since it is the regular intake of small amounts of ginger, it is not as relevant as in other foods. On the contrary, it does stand out for its chemical components that give it beneficial properties for health. Among them:
Essential oil: composed mainly of zingiberene and β-bisabolene.
Resin: largely responsible for its spicy flavour, due to its active ingredients, gingerol and shogaol or zingerone (a degradation product of gingerol).
Ginger Nutrition Facts
Since it is often consumed in such small quantities, ginger does not add significant amounts of calories, carbohydrates, protein or fiber. It contains numerous health-beneficial anti-inflammatory and antioxidant compounds such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin and salicylate. 100 grams of ginger contains:
Carbohydrates - 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 mg
Riboflavin - 0.034 mg
Niacin - 0.75 mg
Iron - 0.6 mg
Benefits that have scientific support
Antioxidant : Ginger root contains high levels of antioxidants, only surpassed by other foods such as pomegranate and some types of berries. It helps reduce the activity of free radicals, thus reducing cell damage and supporting healthy aging.
Anti-inflammatory : Ginger is also credited with the ability to reduce inflammation, swelling, and pain. There have been some studies supporting the effectiveness of ginger in reducing pain and stiffness in patients suffering from osteoarthritis. Raw ginger is associated with anti-inflammatory properties and inhibitors of the production of pro-inflammatory cytokines.
Relief of mild nausea and vomiting : One of the most common uses is to relieve vomiting and nausea related to pregnancy, chemotherapy, and some types of surgery.
Antibacterial properties : Ginger extract can inhibit the growth of some types of bacteria such as E. coli, staphylococci, streptococci and Salmonella. It is also associated with effectiveness against oral bacteria that cause inflammatory gum diseases, such as gingivitis and periodontitis.
Pain Relief : The tuber is rich in volatile oils that contain the active ingredient gingerol. This anti-inflammatory compound is believed to be responsible for why people with rheumatoid arthritis feel some relief in their pain levels and improved mobility with regular consumption of ginger.
Helps with GI upset : The most popular medicinal use of ginger is to treat an upset stomach by improving gastric emptying which in turn helps control stomach pain, bloating and gas.
Improves insulin resistance and speeds up metabolism : Regular intake can reduce blood sugar levels, although further human studies are needed to confirm these results.
Anticancer activity : Ginger has aroused great interest due to the possible therapeutic applications of this root and its components for the prevention of cancer. This capacity would be related to the presence of numerous dietary and medicinal phytochemical substances. For example, the effectiveness of ginger in preventing the growth of several types of cancer, such as lymphoma, colorectal, breast, skin, liver and bladder, has been studied.
Cardiovascular function : Ginger has also gained interest for its potential to treat several aspects of cardiovascular disease. Anti-inflammatory, antioxidant, antiplatelet and hypotensive effects of this spice have been demonstrated in in vitro and animal data. However, human trials are still inconclusive.
Properties of ginger
We review the properties of ginger and its benefits for the body.
Facilitates digestion : activates intestinal movements and also the absorption of nutrients.
It is good for acidity and gas : this plant helps treat bloating problems and eliminate toxins in the digestive system.
Promotes weight loss : Ginger speeds up the metabolism and helps burn fat. It also raises body temperature, producing more sweat and helping you lose weight.
Prevents various diseases : it fights the bacteria that causes stomach ulcers, as well as respiratory problems such as cough, asthma and bronchitis. Some studies indicate that it could help prevent colorectal cancer.
It is an antioxidant and anti-inflammatory : it is an effective product to prevent cell damage, delay skin aging and cure muscle pain.
Improves blood flow : regulates blood pressure, makes blood flow better and thus prevents the development of cardiovascular diseases.
Eliminates dizziness and vertigo : Ginger is effective against nausea and dizziness, such as those that pregnant women often suffer from.
Reduces migraines and menstrual pain : this plant blocks the effects of prostaglandins, substances that influence these types of problems.
Relieves the flu : by warming the body and promoting sweating, it is a useful product against the symptoms of this disease.
It is a natural aphrodisiac : it sensitizes the erogenous zones of the body, relaxes the muscles, reduces tension and improves blood flow.
Ginger and microbiota
One of the main health benefits of ginger is its soothing effect on stomach and intestinal discomfort and the reduction of nausea and vomiting . These properties of ginger on gastrointestinal well-being are explained by its ability to restore imbalances in the intestinal microbiota and improve the symptoms that result from it.
The polyphenols in ginger extract contribute to maintaining digestive well-being and intestinal microbiota through:
They exert a prebiotic effect by selectively stimulating the growth of beneficial intestinal bacterial species. Polyphenols act in a similar way to the fermentable fiber found in plant-based foods and in some food supplements.
Increase the levels of short-chain fatty acids : these are metabolites produced by the intestinal microbiota that nourish the cells that line the intestine, reinforce the function of the intestinal barrier and the immune cells of the intestine and improve intestinal transit.
Reduce intestinal pH : The short-chain fatty acids produced due to the prebiotic effect of ginger extract reduce the pH of the intestine. This acidic pH has an antibacterial action because it prevents the growth of pathogenic bacteria and prevents them from colonizing the intestine.
How to take ginger
Ginger is a superfood that can be consumed in many different ways. You can find it fresh, in powder form and as a spice. The famous gingerbread cookies, a typical dessert of the Christmas season, allow you to enjoy its benefits. It is a product that can also be taken in liquid form, either as oil, juice or ginger infusion. On the other hand, there are creams, gels and cosmetic products that contain ginger.
In infusions
The most famous way to consume it is in ginger tea. All you need to do is boil a few pieces in a saucepan of water for about fifteen minutes, let it sit, and add a splash of lemon to taste. There are also many types of ginger infusions that are sold ready to drink, in which the flavour is combined with citrus fruits, such as lemon, or sweets, such as honey.
For seasoning
It can be a perfect finishing touch for a meat dish, whether grated or powdered. For fish, the combination of ginger and lemon will provide an extra touch of freshness and spiciness.
In salads and soups
You can add it raw or grated to a salad, as an ingredient. Or use it to make a good condiment (for example, a simple mixture of soy sauce, water and liquefied ginger will go great in a salad). Of course, you can also use it in soups. A very simple recipe, but at the same time nutritious and tasty, is a simple onion, carrot and ginger broth.
Stir-fried with vegetables
Almost any grilled vegetable can be sautéed with a little grated ginger, and to give it a more oriental touch, you can add some sesame seeds and a little soy sauce and sesame oil. It goes perfectly with broccoli and carrots.
In capsules
They can also be taken in capsules, ideal for those who want to strengthen their immune system, reduce the feeling of dizziness and nausea, and contribute to good intestinal function. In addition, they are very useful in cases of fatigue.
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