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From hot winter tea to delicious stir-fries, Ginger ,zingiber officinale) has been a kitchen staple for a long time. But beyond its culinary allure, this spicy root has a rich history in traditional medicine—and modern science is catching up.
Studies now show that Ginger It may provide a wide range of health benefits, from reducing nausea and relieving colds Swelling And supports heart health.
Here’s what you need to know:
1. Relief from nausea
There is consistent evidence from numerous clinical trials that Ginger May reduce nausea and vomiting, especially when compared with placebo. NHS Even ginger-rich foods or tea are recommended for relief from nausea.
Ginger seems to be especially effective during nausea pregnancyIn small doses, it is considered a safe and effective option for people who do not respond well to standard anti-nausea treatments,
There is also promising evidence that ginger may help with chemotherapy-induced nausea, although results are mixed when it comes to motion sickness and nausea after surgery.
Researchers believe that ginger’s anti-nausea effects may work by blocking serotonin receptors and acting on both the gut and the brain. It may also help reduce gas and bloating in the digestive system.
2. Anti-inflammatory benefits
Ginger is rich in bioactive compounds like gingerol and shogaol, which have strong antioxidant and anti-inflammatory properties.
Recent research suggests that ginger supplements may help regulate SwellingEspecially in autoimmune conditions. One study found that ginger reduced the activity of neutrophils – white blood cells that often become overactive in diseases like lupus. rheumatoid arthritis and antiphospholipid syndrome.
Neutrophils produce extracellular traps (NETs), which are web-like structures that are used to trap and kill pathogens. But when NETs form in excessive amounts, they can promote autoimmune diseases. In the study, consuming ginger daily for a week significantly reduced NET formation.
About the author
Deepa Kamdar is a Senior Lecturer in Pharmacy Practice at Kingston University.
This article is republished from Conversation Under Creative Commons license. read the original article,
Although ginger supplements were used in this study, it is not clear whether fresh ginger or tea has the same effect. Still, the findings suggest that ginger may be a helpful, natural option for people with certain autoimmune conditions — though more research is needed.
Ginger also has antimicrobial properties, meaning it can help fight bacteria, viruses, and other harmful germs. With its anti-inflammatory effects, this makes ginger a popular remedy for reducing cold and flu symptoms such as sore throat.
3. Pain Management
When it comes to pain, the research on ginger is encouraging—though not conclusive. Some studies show that ginger extract may ease people with knee pain and stiffness. osteoarthritisEspecially during the initial phase of treatment. However, results vary, and not everyone experiences the same level of relief.
For muscle pain, one study found that taking two grams of ginger daily for 11 days reduced pain after exercise.
Ginger can also reduce menstrual pain. In fact, some studies show that its effectiveness rivals that of non-steroidal anti-inflammatory drugs like ibuprofen.
Researchers believe that ginger works by activating pathways in the nervous system that reduce pain signals. It may also block inflammatory chemicals like prostaglandins and leukotrienes.
4. Heart Health and Diabetes Support
high blood pressureHigh blood sugar and increased “bad” cholesterol (low-density lipoprotein or LDL cholesterol) are all risk factors for heart disease. Ginger can help with all three.
A 2022 review of 26 clinical trials found that ginger supplementation may significantly improve cholesterol Levels – reducing triglycerides, total cholesterol and LDL cholesterol, while increasing HDL (“good”) cholesterol. This may also reduce blood pressure.
for people with type 2 diabetesGinger may provide additional benefits. A review of ten studies found that taking one to three grams of ginger daily for four to 12 weeks improved both cholesterol levels and blood sugar control.
These benefits appear to come from several mechanisms, including improved insulin sensitivity, increased glucose uptake into cells, and reduced oxidative stress. Ginger’s anti-inflammatory actions may also contribute to its heart-protective effects.
Some early research suggests that ginger may also provide benefits for sexual health, although the evidence in humans is still limited. Animal studies have found that ginger can increase testosterone levels, improve blood flow, and enhance sexual behavior. In traditional medical systems, it has long been used as an aphrodisiac. Although there is no strong clinical evidence yet to confirm a direct effect on libido, ginger’s anti-inflammatory, circulatory, and hormonal effects may play a helpful role, especially for people managing conditions such as diabetes or oxidative stress.
5. Brain Health and Cancer Research
Emerging evidence suggests that ginger may also provide neuroprotective and anti-cancer benefits. Lab-based studies suggest that ginger compounds may help protect brain cells from oxidative damage—a major factor in neurodegenerative diseases like Alzheimer’s.
Other in-vitro research has found that ginger may slow the growth of some cancer cells. However, these findings are still in the early stages and more research is needed to confirm their relevance in humans.
It is generally safe to consume ginger in food or tea. But like any supplement, it should be used in moderation.
Doses of more than four grams per day may cause side effects such as heartburn, bloating, diarrhea or mouth irritation. These are usually mild and temporary.
Some groups should exercise caution with higher doses. Ginger may increase the risk of bleeding in people taking blood-thinning medications (such as warfarin, aspirin, or clopidogrel), and it may increase the effects of diabetes or blood pressure medications, potentially causing low blood sugar or blood pressure. Pregnant women should also consult a doctor before using higher doses.
So ginger isn’t just a fragrant kitchen spice – it’s a natural remedy with growing scientific support. For most people, enjoying ginger in food or tea is a safe and effective way to take advantage of its therapeutic potential. If you’re considering taking a supplement, it’s always best to talk to your doctor or pharmacist first, especially if you have a medical condition or are taking medication.