Purported Health Benefits of Ginger

Historically, ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.
-     Ginger Contains Gingerol, a Substance with Powerful Medicinal Properties
The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects.
-     Stimulates Digestion

We know that feeling after eating a meal when it seems like a brick is in our stomach? We wonder if our body is actually digesting our food or if it’s just going to sit in there forever? Or what about feelings of indigestion with uncomfortable burping and acid reflux? Heartburn is real and painful!
Ginger is our new best friend for supporting everything regarding digestive health. Functional dyspepsia is the clinical term used to describe upper abdominal discomfort like acid reflux that is thought to be related to slowing of the digestive system. Ginger has been shown to be help these issues.
In fact, research has linked multiple digestive benefits to ginger, specifically acting on parts of our GI tract responsible for feelings of nausea, stomach upset, and vomiting. It may also help move food from the stomach to the small intestine for digestion and absorption. That said, ginger cannot prevent food poisoning or counteract ingestion of a harmful substance, so contact the physician if something requires urgent medical attention.
-     Ginger can Treat Many Forms of Nausea, Especially Morning Sickness
Ginger appears to be highly effective against nausea. For example, it has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication. Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy. But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness. According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea.
-     Ginger Contains a Substance That Helps Prevent Cancer
Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells. Ginger extract has been studied as an alternative treatment for several forms of cancer. The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger. In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-inflammatory signalling molecules in the colon.
-     Ginger May Improve Brain Function and Protect Against Alzheimer's Disease
Oxidative stress and chronic inflammation can accelerate the aging process. They are believed to be among the key drivers of Alzheimer's disease and age-related cognitive decline. Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain. There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory.
-     Helps Relieve Pain
Ginger shows promise for relieving pain naturally, according to a review of 7 studies that focused on athletes. A ginger dose of roughly 2 g/day may modestly reduce muscle pain from heavy exercise if taken for at least 5 days. Ginger worked as well as the popular painkiller diclofenac (an NSAID also known as Voltaren) in a study of 43 people. In the study, participants took a ginger extract (340 mg) for 4 weeks. Unlike diclofenac, ginger didn’t damage the stomach lining or cause digestive discomfort.
-     The Anti-Inflammatory Effects can Help with Osteoarthritis
Osteoarthritis is a common health problem. It involves degeneration of the joints in the body, leading to symptoms like joint pain and stiffness. In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication. Another study found that a combination of ginger, mastic, cinnamon and sesame oil, can reduce pain and stiffness in osteoarthritis patients when applied topically.
-     Aids Recovery After Intense Exercise

Training for a big event that will challenge our muscles? Eating ginger before a tough workout could help us feel stronger afterward, suggests a study published in Phytotherapy Research. People who consumed about four grams (just over two teaspoons) of ground ginger daily for five days before an intense session of resistance exercise were stronger 48 hours post-workout.
-     Ease Symptoms of Ulcerative Colitis
Ginger's tummy-protecting effects may extend to people with a diagnosed gastrointestinal condition (which, FYI, a lot of women do have). People with ulcerative colitis (an inflammatory bowel disease) who consumed 2,000mg of ground ginger (just a little more than one teaspoon) per day for 12 weeks experienced a reduction in the severity of their disease and an increase in quality of life, according to a study published in the journal Complementary Therapies in Medicine.
-     Anti-carcinogenic Activities of Ginger
A great deal of interest by numerous research groups, including our own, is now being focused on the cancer-preventive and potential cancer therapeutic applications of ginger and its various components. Several aspects of the chemopreventive effects of numerous phytochemical dietary and medicinal substances, including ginger, have been reviewed.
Studies focused on the anticancer activities of various forms of ginger from a crude or partially purified extract to gingerols, shogaols and zerumbone, a sesquiterpene compound derived from ginger and a number of minor components and metabolites. The effectiveness of ginger in preventing or suppressing cancer growth has been examined in a variety of cancer types, including lymphoma, hepatoma, colorectal cancer, breast cancer, skin cancer, liver cancer, and bladder cancer. The mechanisms proposed to explain the anticancer activities of ginger and its components include antioxidant activity and the ability to induce apoptosis, decrease proliferation, cause cell-cycle arrest, and suppress activator protein 1 (AP-1) and NF-κB/COX-2 signaling pathways.
-     Gastrointestinal Relief
A clue to ginger's success in eliminating gastrointestinal distress is offered by recent double-blind studies, which have demonstrated that ginger is very effective in preventing the symptoms of motion sickness, especially seasickness. In fact, in one study, ginger was shown to be far superior to Dramamine, a commonly used over-the-counter and prescription drug for motion sickness. Ginger reduces all symptoms associated with motion sickness including dizziness, nausea, vomiting, and cold sweating.
-     Immune Boosting Action
Ginger can not only be warming on a cold day, but can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections. Investigators have isolated the gene responsible for the compound and the protein it produces, which they have named dermicidin. Dermicidin is manufactured in the body's sweat glands, secreted into the sweat, and transported to the skin's surface where it provides protection against invading microorganisms, including bacteria such as E. coli and Staphylococcus aureus (a common cause of skin infections), and fungi, including Candida albicans.
-     Lowers Blood Pressure
High blood pressure (known as hypertension) is a common symptom of the standard American diet, which is high in processed foods. According to a study, when hypertension is left untreated it can lead to damage to our arteries, heart, brain, kidneys, and eyes. Doctors frequently prescribe blood pressure medications to their patients, but what if we could reduce our blood pressure naturally?
Ginger has been shown to improve blood pressure (in conjunction with medication) by acting as a vasodilator—it expands our blood vessels. This is helpful for increasing circulation in the body, which reduces the overall blood pressure throughout the body. Ginger also contains potassium, a mineral that research has found can help lower blood pressure. According to the United States Department of Agriculture (USDA), ginger contains 415 mg of potassium per 100 g. That’s more than a banana (a food known for being high in potassium), which only contains 358 mg per 100 g.
-     Antibacterial Properties
If you aren’t convinced of the medicinal properties of ginger yet, you will be now! Researchers have found that ginger is an effective antibacterial for many drug-resistant bacteria in clinical applications. In their study, the researchers stated that “ginger has great potential in the treatment of many microbial diseases [such as Bacillus and E. coli].”
The antibacterial benefits don’t stop there. In oral health, two types of ginger have been shown to inhibit the growth of pathogens that contribute to periodontitis (inflammation of the gums that is caused by gum bacteria). The antibacterial properties that ginger possesses show that food truly is medicine.
-     Blood-Sugar Regulator
Diabetes is the most common disease of the endocrine system. Type 2 diabetes accounts for more than 90 percent of diabetes diagnoses. One of the causes of diabetes is chronic hyperglycemia—the clinical term for high blood sugar. If we can regulate our blood sugar levels, we will be less likely to experience chronic hyperglycemia that can lead to diabetes over time. One study showed that supplementing with ginger reduced fasting blood sugar levels as well as hemoglobin A1c levels.
If we can keep our A1c levels below 5.7 percent, then we are in the normal range. Since ginger reduces blood sugar levels and A1c, it’s safe to say that ginger helps regulate the mind-body system to keep blood sugar levels in check and prevent chronic hyperglycemia.
-     Positively Affects Cholesterol Levels
As stated earlier, ginger is helpful in reducing blood pressure, but it’s also beneficial for cholesterol levels. Ginger has been found to reduce cholesterol levels—specifically reducing low-density lipoproteins (LDL). According to the American Heart Association, “LDL cholesterol is called ’bad’ cholesterol. Think of it as less desirable or even lousy cholesterol, because it contributes to fatty buildups in arteries.” That fatty buildup is known as atherosclerosis and it, it increases the risk of heart attack and stroke.
High levels of LDL lipoproteins (the "bad" cholesterol) are linked to an increased risk of heart disease. The foods we eat can have a strong influence on LDL levels. In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers. This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin. Both studies also showed reductions in total cholesterol and blood triglycerides.
-     Helps with Allergies and Asthma
Studies hint that ginger may be better for Th2 dominance.  Zerumbone, an active ingredient in ginger, enhanced the Th1 and reduced the Th2 response in mice with allergic asthma. It decreased the production of various Th2 immune substances, helping rebalance the immune system and reduce allergies. Ginger-treated mice had asthmatic symptoms, mucus, and lung inflammation.
Ginger helped improve asthma symptoms by suppressing the Th2 immune response and airway inflammation. It could even affect the activity of genes that perpetuate Th2 dominance, possibly with long-term benefits. Ginger relaxed the airways under asthmatic attack in a tissue study.
-     Effects on Eczema
6-Shogaol, a ginger compound, reduced eczema. TNF-alpha plays a role in eczema symptoms, such as redness and skin eruptions. Interestingly, eczema is a mixed Th2/Th1 condition, and ginger managed to keep all inflammatory immune substances and pathways under control.
-     Protects from Drugs and Heavy Metals
Ginger (500 mg/day) helped protect the liver from toxic antituberculosis drugs in a study of 60 people with tuberculosis. It may protect from the detrimental effects of heavy metals and drugs on the liver.
-     Helps with Non-Alcoholic Fatty Liver Disease
Ginger (2 g/day) improved liver health, reduced liver enzymes, inflammatory cytokines, and improved insulin resistance in 44 patients with non-alcoholic fatty liver disease after 12 weeks. Ginger essential oil prevented liver disease and maintained healthy lipid levels in obese mice fed a high-fat diet. It also improved fatty liver disease and high triglycerides in rats by “turning off” fat-producing liver genes.
-     Protects DNA
Ginger protected sperm DNA against oxidative damage in a study of 100 infertile men. All men took 500 mg of ginger powder daily for 3 months, after which their sperm DNA quality greatly increased. Ginger’s DNA-protective effects are not important only for fertility. Ginger essential oils also reduced DNA damage from a mold toxin (aflatoxin B1) in cells.
-     Boosts Cognition
Ginger extract enhanced cognition and working memory in a small study of 60 middle-aged women (DB-RCT). All women took 400-800 mg of the extract for 2 months. Ginger’s antioxidant action may be the key to its nootropic effects. However, we can’t draw any conclusion from a single clinical study. Additional large-scale studies are needed.