Health benefits of ginger are numerous. In addition to its culinary uses, ginger (Zingiber officinale) is known to be useful in the treatment of various health conditions, including bloating, indigestion, menstrual cramps and pain, and nausea caused by chemotherapy or other medications.

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The spicy root may also have antioxidant properties and has been shown to improve blood sugar control in patients with diabetes. What’s more, ginger appears to be safe for most people when consumed in moderate amounts. Here are eight health benefits of ginger that are backed by science.

Ginger has been used as both food and medicine since ancient times and is known to improve digestion, ease nausea, soothe upset stomachs, fight inflammation, relieve pain, improve circulation, prevent colds and flu and even help with common cold symptoms like sore throats and swollen glands.

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That’s a pretty impressive list of health benefits, but how much truth is there to all of this? To get to the bottom of this spicy (literally!) subject, here are 8 proven health benefits of ginger that science says are worth taking seriously.

Benefits of Ginger #1 Reduces Pain

When you get a headache, ginger can be used as an effective natural pain reliever. The pain-relieving effect of ginger is so potent that it is commonly used in hospitals to treat chronic headaches and stomach pain caused by cancer treatments.

One study showed that ginger relieves muscle pain in women more effectively than ibuprofen; however, results may vary depending on your physiology and diet. Ginger essential oil has also been found to reduce inflammation that causes migraines, rheumatoid arthritis, osteoarthritis and fibromyalgia. These are just some of many health benefits of ginger.

Health Benefits #2 – Relieves Nausea

Two studies show that ginger can help prevent, and possibly relieve nausea and vomiting. (1) One study looked at post-surgery patients who had lost their sense of smell after having a deviated septum repaired or removed. After receiving one gram of ginger daily for four days, researchers found that participants’ quality of life was improved; they reported less nausea and reduced use of medication.

(2) In another study, women with morning sickness were given one gram of ginger per day while pregnant; participants used 15% less anti-nauseant drugs than those who did not receive ginger.(3) With both chemotherapy and pregnancy associated with increased risk for nausea/vomiting, using ginger to reduce symptoms can be especially beneficial.

Health Benefits #3 – Boosts the Immune System

Ginger is a powerful antioxidant, and works as an anti-inflammatory. It strengthens your immune system, and protects you from colds and flus. In addition to stopping cell damage, ginger contains many different antioxidants that scavenge harmful molecules called free radicals.

Antioxidants also lower inflammation levels in your body which can prevent or lessen chronic conditions like heart disease, cancer, joint pain and skin aging. Research shows that ginger’s powerful antioxidants can fight off bacteria responsible for food poisoning, ulcers and colon cancer. Studies even show that it may help prevent cancer cells from growing in lab tests.

Health Benefits #4 – Anti-Inflammatory Properties

One of ginger’s most important health benefits is that it has powerful anti-inflammatory properties. In fact, ginger is one of just a few spices that have been shown to be effective against inflammation and they are actually more effective than many over-the-counter pain relievers.

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This could make it a great natural remedy for people suffering from muscle pain and arthritis as well as other inflammatory ailments such as allergies and asthma. Researchers believe its anti-inflammatory effects are mainly due to its active ingredients, including gingerols, shogaols, paradols, zingerone and curcuminoids.

Health Benefits #5 – Lowers Blood Sugar Levels

Not only can ginger fight inflammation, it also helps lower blood sugar levels (1). Having high blood sugar levels is a common contributing factor to many serious health conditions, including heart disease and type 2 diabetes. It’s no wonder then that many doctors recommend their diabetic patients try using ginger as a supplement – either as an infusion or powder.

Now there are even commercial products like GingerutinTM with glucomannan added, which is basically pure powdered ginger in a convenient form! Besides being 100% natural and available without prescription, you may even find that adding more ginger to your diet has other benefits. For example, some have reported feeling better digestion and fat loss when taking supplements containing ginger root extract . This actually ties into another benefit of ginger…

Health Benefits #6 – Helps Prevent Cancer

The most exciting benefit about ginger is that it may help reduce your risk of certain types of cancer. A 2016 study published in Oncology Reports found that ginger helped inhibit lung cancer cell growth and reduce tumor size. Another study published in Molecular Nutrition & Food Research showed that a group of mice with lung cancer experienced significantly slower tumor growth when fed ginger extract compared to those who weren’t given ginger.

These effects were attributed to 6-shogaol, a compound naturally present in ginger root extract. While these are early results, they suggest promising benefits for humans as well and according to researchers, given its safety and low cost, [ginger] can be used effectively to aid prevention or treatment.

Health Benefits #7 – Treats Depression and Anxiety

For centuries, people have taken ginger for its anti-inflammatory properties. Now, science has confirmed that ginger may be helpful in reducing pain and inflammation and one of those studies also showed that it might have a powerful role to play in treating depression and anxiety.

Participants with major depressive disorder who took 1 gram of ginger extract experienced significant decreases in depression symptoms over 12 weeks as well as reduced fatigue, increased energy levels, improved attention, and better quality sleep. Furthermore, studies suggest that curcumin (one of ginger’s natural compounds) may be a promising natural alternative to Prozac and other antidepressants.

Health Benefits #8 – Improves Cholesterol Levels

In a study, 80 overweight men and women were randomly assigned to two groups. One group received two grams of powdered ginger extract per day, while the other group received a placebo for three months. The ginger group demonstrated lowered cholesterol levels and weight loss compared to those in the placebo group, according to research published in Bioscience, Biotechnology, and Biochemistry journal. You can make gingerbread or buy it at your local bakery.

The spicy root offers variety in taste and warmth on a cold winter night or even on a warm summer afternoon! A 2013 study published in The Journal of Nutrition suggests that incorporating ginger into baked goods or desserts could reduce fat absorption by as much as 10 percent.

9. Weight Loss Aid

Benefits of ginger, Some research have shown that consuming ginger helps in weight loss. Ginger controls insulin levels, boosts metabolism, and aids in workout recovery. Ginger helps with weight loss by giving your metabolism a boost and creating a feeling of fullness to prevent overeating. It isn’t a fix-all, but when incorporated with other weight loss efforts, it can supplement your results.

10. Improves Brain Function

Benefits of ginger. Chronic inflammation affects your brain over time and may cause it to decline. This may result in cognitive conditions, mental health struggles, or Alzheimer’s disease. Ginger reduces inflammation and protects the brain from free radicals due to powerful antioxidants. It also improves memory function by increasing the neurotransmitters in our brain responsible for memory, focus, and reaction time. Ginger even releases dopamine and serotonin to help fight mental illnesses like depression and anxiety.

11.Ginger and Joint Pain

Another benefits of ginger,In a study from 2011, researchers found that ginger has significant anti-inflammatory and analgesic effects when it comes to osteoarthritis. The study concluded that, compared to acetaminophen (Tylenol), ginger is just as effective at reducing pain in people with osteoarthritis but doesn’t pose any toxicity concerns.

Furthermore, it’s important to note that dosage may be key in one study, participants who consumed 1 gram of ginger per day reported significantly less pain than those who took 50 mg per day. This suggests that ginger isn’t only safe but effective when consumed in high quantities. In short: go ahead and add some grated fresh ginger root to your food or consider adding powdered or crystallized forms (capsules) into your diet as well.

12. Ginger and Arthritis

Evidence suggests that ginger may reduce inflammation and help to alleviate pain in arthritic joints. In fact, one study found that ginger was as effective as ibuprofen at relieving knee pain with no side effects. Some experts believe ginger’s anti-inflammatory properties could also help prevent and treat Alzheimer’s disease and Type 2 diabetes.

So how does it work? It all comes down to gingerols active compounds found in fresh, dried or powdered ginger root. These compounds fight free radicals that damage your cells and accelerate aging and studies suggest they’re also behind many of ginger’s health benefits. But what are free radicals exactly? Basically they’re unstable molecules in your body that react with other chemicals, setting off a destructive chain reaction.

5 Ways to Incorporate More in Your Daily Diet

While some people enjoy adding a spoonful of ginger to their green tea or squeezing it into a smoothie, there are a lot more ways to incorporate it into your daily diet. Try grating fresh ginger and sprinkling it over stir-fries, soups and roasted vegetables.

If you’re looking for something a little different, use citrus zest or juice as an alternative to lemon juice in baked goods, sauces and vinaigrettes. You can also try incorporating ground ginger into your favorite homemade spice blends or even make sure you have some handy during cold season by putting some in hot water for tea.