People have been digging up ginger (Zingiber officinale) for its unique flavor and health benefits for thousands of years. This pungent root is in the same family as turmeric, another health-promoting spice. Ginger is often brewed to make tea. But as a versatile ingredient, ginger can also be added to soups, smoothies or stir-fries.

Check out some of the amazing health benefits of ginger.

1. Relieves nausea – One of the most well-established benefits of ginger is relieving nausea and vomiting. Ginger contains a compound called gingerol, which improves gastric motility or the passage of food through the gastrointestinal tract and suppressing muscle spasms. This can help settle the stomach. Ginger is also a safe and effective remedy for morning sickness in pregnant women.
2. Relieves sore throat and cough – Ginger is traditionally used in many Asian countries to relieve sore throat and cough due to the common cold or the flu. Experts find that ginger is an effective remedy against those respiratory tract infections because it has antiviral properties.
3. Supports healthy digestion – Ginger is frequently used as an appetizer or added to appetizers since it can stimulate the appetite while preparing the gut for an influx of food. Ginger also works as a carminative – a substance that promotes the elimination of excess gas from the gut.
4. Boosts your metabolism – Ginger can accelerate weight loss and reduce obesity risk by boosting your metabolism, according to some animal studies.
5. May improve cognitive function – Gingerol and other potent compounds in ginger can protect brain cells from oxidative stress and inflammation, which have been implicated in the development of neurodegenerative conditions like Alzheimer’s disease. A study published in the journal Evidence-Based Complementary and Alternative Medicine also showed that ginger improved cognitive function in healthy, middle-aged women.
6. Helps lower cholesterol – Ginger can help keep your heart healthy by reducing levels of low-density lipoprotein (LDL) or “bad” cholesterol. This type of cholesterol can build up in the walls of your arteries and raise your risk of heart attack and stroke. In one study of 60 people with high cholesterol, participants who took five grams (g) of ginger-pasted powder every day for three months saw their LDL cholesterol levels drop by 17.4 percent.
7. Helps regulate blood sugar – Ginger may also have powerful anti-diabetic properties. In a study of participants with Type 2 diabetes, a disease marked by high blood sugar, taking two g of ginger per day for 12 weeks lowered fasting blood sugar by 12 percent.
8. Relieves painful menstruation – Ginger can relieve menstrual cramps and discomfort by reducing prostaglandin levels in the body. High levels of prostaglandins contribute to increased menstrual cramps. Ginger is also thought to reduce the severity of mood swings during menstruation.

How to add ginger to your diet

You can easily incorporate ginger into your diet by:

• Adding finely chopped fresh ginger or powdered ginger to stir-fries
• Mixing ginger into your morning smoothie
• Baking cookies, cakes and other pastries with ginger

If you don’t like the flavor of ginger, you can opt to take ginger supplements. Take note that while ginger is safe to consume, it’s best not to take more than one g of ginger per day. Otherwise, you may experience throat burn, heartburn or excess gas.

Recipe for ginger root tea

One of the easiest ways to enjoy ginger is to steep it to make herbal tea. In fact, for many people, ginger tea is a great way to reap the many benefits of ginger.

Here’s a simple recipe for ginger tea.

Ingredients for 2 servings:

• 1 2-inch piece ginger root
• 4 cups water
• 1 Tablespoon fresh lime juice (optional)
• 1 to 2 tablespoons raw honey

Preparation:

1. Peel the ginger root and slice it thinly.
2. Add the water and ginger slices to a pot. Bring to a boil for 10 minutes.
3. Remove from the heat and strain into a cup. Add the lime juice and honey. Serve and enjoy hot.

The secret to making perfect ginger tea every time is to use lots and lots of fresh ginger. If you want a stronger-tasting tea, simmer the slices for up to 20 minutes.

Peeling the ginger root also isn’t necessary and is a matter of personal preference. Many people don’t bother to peel the root, especially for a recipe like ginger tea where the slices themselves aren’t consumed. But if you do choose to leave the peel on, be sure to wash and scrub the root thoroughly to remove any debris.

Ginger is a pungent spice linked to some impressive health benefits, including healthy digestion, lower cholesterol and lower blood pressure levels, as well as relief from nausea and vomiting. Incorporate ginger into your diet to reap the many benefits of this amazing spice.

Sources:

OrganicFacts.net

Hindawi.com

Longdom.org

NCBI.NLM.NIH.gov

TheSpruceEats.com