Ginger and spinach are two foods that are widely considered to be healthy and beneficial. Both ginger and spinach contain nutrients and compounds that can positively impact health in various ways. In this 5000 word article, we will explore the research behind the health benefits of ginger and spinach, looking at their nutritional profiles, potential therapeutic effects, and overall value as part of a balanced diet.
Nutritional Profile of Ginger
Ginger is the underground stem, or rhizome, of the Zingiber officinale plant. It has been used as a spice and medicine for thousands of years. Ginger contains a unique combination of nutrients and bioactive compounds that contribute to its health benefits.
Macronutrients
In a 100 gram serving, ginger contains (1):
- Carbohydrates: 15 grams
- Protein: 2 grams
- Fat: 1 gram
- Dietary fiber: 2 grams
So ginger is low in calories, fat, and protein. It contains a moderate amount of carbohydrates, most of which is fiber. The fiber content helps with digestion and gut health.
Micronutrients
Ginger is a good source of several vitamins and minerals, including (1):
- Vitamin C: 5% of the Daily Value
- Iron: 2% of the DV
- Magnesium: 12% of the DV
- Phosphorus: 2% of the DV
- Potassium: 13% of the DV
- Sodium: 1% of the DV
- Zinc: 3% of the DV
Ginger provides trace amounts of B vitamins like niacin, riboflavin, and folate. So while ginger is not a rich source of vitamins and minerals, it provides a small amount of key nutrients.
Bioactive Compounds
Some of the beneficial bioactive compounds found in ginger include (2, 3):
- Gingerols: Have antioxidant and anti-inflammatory properties.
- Paradols: Also antioxidants with anti-inflammatory effects.
- Shogaols: Formed when gingerols are heated, have enhanced anti-inflammatory and antioxidant properties.
- Zingerone: Has antioxidant and anti-inflammatory effects.
- Beta-carotene: An antioxidant that gives ginger its yellow-orange color.
- Capsaicin: Boosts metabolism and fat burning.
These are the key phytonutrients that are thought to provide many of gingers therapeutic and medicinal benefits.
Nutritional Profile of Spinach
Spinach is a dark, leafy green vegetable that is considered one of the healthiest foods on the planet. It provides an impressive array of vitamins, minerals, and plant compounds.
Macronutrients
Here is the macronutrient breakdown for a 100 gram serving of raw spinach (4):
- Calories: 23
- Carbs: 3.6 grams
- Fiber: 2.2 grams
- Protein: 2.9 grams
- Fat: 0.4 grams
As you can see, spinach is very low in calories and fat. It also provides a good amount of filling fiber. The protein content is higher than most vegetables.
Micronutrients
Spinach contains an array of vitamins and minerals, including very high amounts of (4):
- Vitamin K: 604% of the DV
- Vitamin A: 56% of the DV
- Folate: 20% of the DV
- Manganese: 20% of the DV
- Iron: 12% of the DV
- Magnesium: 6% of the DV
- Calcium: 3% of the DV
- Potassium: 2% of the DV
It also has trace amounts of almost all the other vitamins and minerals that your body needs. Vitamin K in particular plays important roles in bone and heart health.
Other Plant Compounds
The beneficial plant compounds in spinach include (5):
- Lutein and zeaxanthin: Antioxidants that promote eye health.
- Quercetin: Anti-inflammatory flavonoid.
- Kaempferol: Heart-protective antioxidant.
Overall, spinach provides an abundance of antioxidants and anti-inflammatory compounds that can help protect the body from various diseases.
Health Benefits of Ginger
Ginger has been used medicinally for thousands of years in Asian, Arabic, and Greek medicine. Modern research has confirmed many of its historical uses and revealed additional therapeutic properties.
Reduces Nausea and Vomiting
Ginger’s anti-nausea effects have been best studied for pregnancy-related nausea and vomiting. Multiple studies have shown it is very effective for reducing morning sickness (6, 7, 8).
It’s also been found to reduce chemotherapy-induced nausea and vomiting. In one trial of cancer patients, 1 gram of ginger per day dramatically lowered nausea caused by chemotherapy (9).
Ginger helps with nausea and vomiting by breaking up and eliminating accumulated digestive gas, relaxing the intestinal tract, neutralizing stomach acid, and improving the flow of digestive juices (10).
Decreases Inflammation
Chronic inflammation is linked to many diseases, including heart disease, diabetes, cancer, and arthritis. The gingerols, shogaols, and other compounds in ginger have potent anti-inflammatory properties (11).
Studies suggest ginger extract can inhibit the production of certain inflammatory compounds by up to 50% (12). It may also mimic the pain-relieving effects of non-steroidal anti-inflammatory drugs, but without the adverse side effects (13).
May Help Treat Arthritis Symptoms
Osteoarthritis involves the breakdown of cartilage that cushions joints. Ginger has been shown to reduce inflammatory compounds linked to arthritis flares (14).
In a study of 247 people with osteoarthritis of the knee, those given ginger extract had less pain and needed less pain medication than the control group (15).
May Aid Blood Sugar Control
Ginger stimulates the release of insulin, a hormone that regulates blood sugar levels. Compounds in ginger may also influence carbohydrate metabolism and improve insulin sensitivity (16, 17).
In one study of people with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12% (18). Multiple other studies have found similar benefits (19, 20).
May Lower Heart Disease Risk
Compounds in ginger can help thin the blood, reduce inflammation, and improve cholesterol levels – all major risk factors for heart disease (21, 22).
In 85 people with high cholesterol, 3 grams of ginger daily caused significant reductions in cholesterol and blood triglyceride levels after 45 days (23).
May Promote Weight Loss
Adding ginger to meals may increase feelings of fullness, potentially leading to eating less. It may also boost metabolism and fat burning (24, 25).
In one study, overweight men given ginger supplements lost significantly more weight and had a greater decline in waist size than those in the placebo group (26).
However, most studies used very high doses, so more research is needed at normal supplemental doses.
Health Benefits of Spinach
Like other leafy greens, spinach is incredibly nutritious and linked to many health benefits. These include improved eye health, reduced oxidative stress and cancer risk, enhanced bone health, and more.
Excellent Source of Vitamins and Minerals
As described in the nutrition section, spinach provides a wide array of key vitamins and minerals.
Regularly eating spinach can help ensure you meet your daily nutrient needs to support optimal health. Just one cup (30 grams raw or 100 grams cooked) provides over 20% of the Daily Value for vitamins A and C (4).
Spinach is also a great plant-based source of iron and calcium, two nutrients many people don’t get enough of (4).
Rich in Antioxidants
Spinach contains lots of antioxidants, including lutein, kaempferol, nitrates, quercetin, and zeaxanthin.
Antioxidants help control oxidative stress by neutralizing free radicals that can damage cells. Eating antioxidant-rich foods like spinach helps prevent oxidative stress and reduce your risk of various cancers (27).
Supports Eye Health
The antioxidants lutein and zeaxanthin accumulate in the retina of the eye. They protect the eyes from sunlight damage and lowering the risk of cataracts and macular degeneration (28, 29).
Studies show eating spinach and other leafy greens regularly slashes your risk of eye problems by over 40% (30).
May Reduce Cancer Risk
Spinach is linked to a lower risk of various cancers, especially breast, lung, prostate, stomach, and colon cancers (31, 32).
This is attributed to its high antioxidant content and ability to reduce oxidative stress and inflammation (33).
Strengthens Bones
Vitamin K is essential for bone health, as it improves calcium absorption and reduces urinary excretion of calcium. Just one cup (30 grams) of raw spinach provides over 600% of your daily needs for vitamin K.
Consuming more vitamin-K rich foods like spinach may reduce hip fracture risk by up to 30%. It also lowers the risk of osteoporosis (34, 35).
Benefits Gut Health
The fiber, water, and nutrients in spinach make it an ideal food for optimal digestion. Soluble fiber feeds good bacteria in the gut microbiome, which ensures regular bowel movements and healthy gut flora (36).
Plus, spinach is very high in vitamin K1, which helps protect the digestive tract and prevent inflammation (37).
Boosts Metabolism
Spinach contains a small amount of protein, which takes more energy for your body to break down compared to fats or carbs.
Increasing your protein intake boosts metabolism, promotes weight loss, and helps retain muscle mass (38, 39).
Potential Side Effects
While ginger and spinach are considered very safe foods for most people, they can cause negative effects in some individuals.
Ginger
Ginger is likely safe for most people when consumed in normal food amounts or taken as a supplement. However, possible side effects can include (40, 41):
- Mild digestive upset
- Heartburn
- Mouth irritation
- Nausea or vomiting (when taken in very large amounts)
- Skin rash or irritation
Ginger may also exacerbate gallstone symptoms and interfere with diabetes or blood clotting medications. Always consult your healthcare provider before using ginger supplements if you take medications.
Spinach
Spinach is safe for most people, but can cause problems in certain individuals:
- Kidney stones: Spinach contains high amounts of oxalate, which can contribute to kidney stone formation. Those prone to stones should limit intake (42).
- Thyroid issues: Compounds in spinach may interfere with thyroid hormone absorption. People with thyroid disorders should steam spinach before eating to reduce this effect (43).
- Allergies: Spinach can trigger allergic reactions or asthma in sensitive people. It’s part of the nightshade family and should be avoided if you are sensitive to nightshades (44).
Additionally, spinach contains high amounts of vitamin K, which can be dangerous for people on blood thinners. Consult your doctor if you take blood thinners like Coumadin (45).
How Much Should You Eat?
To get the benefits described in this article, aim for the following daily servings of ginger and spinach:
Ginger
- 2-4 grams of fresh ginger
- 0.25-1 gram of dried ginger powder
- 150 mg ginger extract, standardized to at least 5% gingerols
You can add fresh ginger to stir fries, curries, and even desserts. Dried ginger powder works well in many dishes too. Ginger supplements can help reduce acute nausea.
Spinach
- 1 cup (30 grams) raw spinach
- 1/2 cup (100 grams) cooked spinach
- More if your tastebuds can handle it!
Spinach works great raw in salads, smoothies, and dips. Cooked spinach can be enjoyed in pastas, frittatas, soups, sides, and more. Just don’t overcook it to preserve the nutrients.
Aim for at least 1-2 servings per day along with other veggies for optimal health.
Combining Ginger and Spinach
Ginger and spinach both have strong nutritional profiles and health benefits, and they can easily be combined in recipes.
Here are just a few tasty ways to enjoy ginger and spinach together:
- Add fresh or powdered ginger to curried spinach recipes
- Blend raw spinach and grated ginger into fruit smoothies
- Saute spinach with grated ginger, garlic, and olive oil
- Make a hot pot with chicken broth, ginger shavings, spinach, and mushrooms
- Stir fry ginger and spinach with chicken or tofu
- Add grated ginger when cooking spinach for extra flavor
Combining these two healthy ingredients can give you an antioxidant and nutrition boost. Feel free to get creative and use them together in soups, stir fries, smoothies, and more.
Conclusion
Ginger and spinach are both nutritional powerhouses packed with vitamins, minerals, and protective plant compounds.
Regularly consuming ginger and spinach, separately or together, can benefit your health in many ways – from better digestion and blood sugar control to improvements in heart health, inflammation, weight management, and more.
At the same time, excessive amounts may cause negative effects in some individuals. As with any food, moderation is key to reap the benefits while preventing any potential side effects.
Aim for the recommended daily servings of each to take advantage of their unique health benefits as part of a balanced, nutritious diet.
