Ginger nutrition facts and health benefits
Introduction:
Originally from South-East Asia and spread over the globe, ginger (Zingiber officinale Rosc.) is a tropical and subtropical plant that has been cultivated for thousands of years as a flavor and for medicinal uses. It is the most consumed nutritional condiment in the world and contains many bioactive components such as gingerol, and 5-hydroxy-3-decanone; an essential ingredient that contains pharmacological and physiological activities. It belongs to a plant family that contains cardamom and turmeric. Its spicy fragrance is mainly due to the existence of ketones, perennial, and tuberous roots, and the stems are round and erect. Fresh, dried, powdered, oil, juice, and other forms of ginger can all be working. It appears in recipes quite regularly. It is occasionally included in makeup and processed meals. Since ancient times, ginger has been used to treat a wide range of diseases, including colds, nausea, arthritis, migraines, diarrhea, dizziness, menstrual pain, and arthritis, and to prevent morning sickness. and hypertension. Ginger has also been used to help people lose weight and stop motion and sea sickness.
There are many ways to prepare ginger, including raw, dried, pickled, preserved, candied, crystallized, and ground or powdered. The aroma is vigorous and spicy, with a flavor that is a little peppery and a little lovable.
Ginger Nutrition Facts:
Ginger contains a wide variety of vitamins and minerals.
Fresh ginger, in 1 tablespoon, has:
· 5 calories
· 1 gram of carbohydrate
· 0.1 gram of dietary fiber
· 0.1 gram of protein
· 0 g of fat
· 0.1 gram of sugar
The minimum amount of minerals and vitamins are also present in fresh ginger like vitamins B3 and B6, iron, potassium, vitamin C, magnesium, phosphorus, zinc, folate, riboflavin, and niacin.
Scientific Health Benefits of Ginger:
1-Ginger contains gingerol, which has influential medical properties:Ginger contains 115 components in fresh and dried form and seems to assist digestion and saliva form. The amount of shogaols(gingerol dehydration product) is more abundant in the dry form of ginger. Gingerol has influential antioxidant and anti-inflammatory properties that can help in treating different kinds of diseases. It was reported to decrease age-related oxidative stress markers and roots contain a high amount of antioxidants. It successfully suppressed peroxynitrite-mediated oxidative damage and also reduced the level of lipid peroxidation and regulate the actions of superoxide dismutase and catalase.
2-Decreases nausea and Inflammation:
The most important use of ginger is its use in alleviating the signs of nausea and vomiting and is usually effective as an antiemetic. Antiemetic has been useful due to its carminative effect, which helps to break up and drive out intestinal gas. Its root is used to treat seasickness on the high seas and is also useful for motion sickness. Over the years, it has been used to lessen nausea and vomiting during pregnancy such as morning sickness in pregnant women. It has been reported to be helpful as dimenhydrinate and also relieved pain from early dysmenorrhea and contains vitamin B6. Patients who took ginger (1 g) appeared to feel less nausea incidence, especially within 2-4 hours of the treatment, and some reported less vomiting too. Morning sickness, nausea associated with chemotherapy, nausea following surgery, and other types of nausea can all be avoided with just 1-1.5 grams of ginger.
The main function of ginger is its capacity to decrease inflammation, swelling, and pain. Its dried gingerol-enriched extract has anti-inflammatory effects and transient receptor potential vanilloid subtype, a warm- and pain-sensitive receptor that mediates the anti-inflammatory activities of ginger via modulating calcium levels.-gingerol. According to some research, ginger may help reduce inflammation, osteoarthritis, and rheumatism. Researchers have proposed that ginger’s ability to block the formation of prostaglandin and leukotriene may be responsible for its anti-inflammatory properties. Knee arthritis can be treated by taking ginger extract and the patients feel less pain. Recent research is now applied to cure the painful joints of the body.
3-Improves blood sugar regulation and revamp heart disease risk issue:
It has been hypothesized that ginger contains anti-diabetic properties. Moreover, 3T3-L1 preadipocyte differentiation and insulin-sensitive glucose absorption have both been confirmed to be enhanced by gingerol.2 Grams of ginger powder in a day lowered the sugar level by about 12%. Additionally, hemoglobin A1c (HbA1c), a measure of long-term blood sugar levels, saw a noteworthy improvement. Ginger helps with glucose (sugar) metabolism by lowering enzymes that break down carbohydrates, according to O’Neill. Researchers showed that those who took 1,600 mg of ginger grind for 12 weeks had greater insulin sensitivity, reduced triglycerides, and lower total cholesterol levels.
An efficient method of preventing coronary heart disease is antiplatelet treatment. An alternative to aspirin, which is typically used in this method, ginger components are proposed as a potential new class of platelet-activation inhibitors without the risk of side effects. A number of infection risk factors have been found to be improved with ginger in type 2 diabetics.
4-May reduce cholesterol levels:
According to one study, after 45 days of daily use of ginger powder, people’s triglyceride, total cholesterol, and bad cholesterol (also known as low-density lipoprotein or LDL) levels had dropped. In mice families, it decreases plasma triglycerides, cholesterol, low-density lipoprotein (LDL-associated lipid peroxides, and LDL aggregation. Moreover, ginger powder considerably lowered lipid levels in volunteer patients and thus enhance lipid metabolism. Clinical trials have shown that individuals taking this herbal product for 45 days have a 10% drop in cholesterol levels.
5-Contains a constituent that is used to treat cancer:
Gingerol and zerumbone’s antioxidant properties have been associated with their anticancer properties. Based on their ability to prevent TPA-induced Epstein-Barr virus, a number of ginger compounds have been shown to demonstrate potent anticancer promoter activity. The CXC chemokine receptor 4 (CXCR4), which is powerfully expressed in a number of tumors, including those of the breast, ovarian, prostate, gastrointestinal, head and neck, bladder, brain, and melanoma, has also been revealed to be downregulated by zerumbone. According to studies, ginger chemicals encourage apoptosis, which reduces the growth of human cancer cells.
6. Relieves Menstrual Cramps:
In terms of relieving period discomfort, ginger might even be better than painkillers like ibuprofen (Advil). One study found that taking 250 mg of ginger capsules four times a day relieved pain as effectively as taking 400 mg of ibuprofen or 250 mg of mefenamic acid four times a day.
7-Helpful in treating chronic indigestion:
Recurrent pain and discomfort in the higher section of the stomach are symptoms of chronic indigestion. Ginger tends to hasten stomach emptying, which is beneficial for those who experience indigestion and related stomach pain.
Conclusion:
In conclusion, ginger is a highly nutritious plant that has been used for medical purposes for thousands of years. It contains bioactive compounds that have potent anti-inflammatory and antioxidant properties. Additionally, ginger seems to lower cholesterol and enhance lipid metabolism, lowering the risk of diabetes and cardiovascular disease. Scientific studies have shown that ginger can help alleviate nausea, reduce inflammation and pain, regulate blood sugar levels, lower cholesterol, and potentially reduce the risk of heart disease. However, it is important to consult with a healthcare professional before using ginger especially if you are pregnant, breastfeeding, or taking any medications.