Ginger is a flowering plant that originated in Southeast Asia. The rhizome (underground stem) of the ginger plant is commonly used as a spice and flavoring agent. It can be consumed in powdered form, as an essential oil, or fresh. Eating raw ginger root provides a wide range of health benefits, due to its unique combination of over 100 phytochemicals that have antioxidant, anti-inflammatory, and antimicrobial properties.
Does raw ginger provide health benefits?
Yes, raw ginger root contains a number of compounds that provide health benefits when consumed. The key bioactive components in ginger include gingerols, shogaols, zingerone and paradols. These compounds have demonstrated antioxidant, anti-inflammatory, antimicrobial, and anticancer activities in scientific studies.
Some of the specific health benefits associated with consuming raw ginger include:
- Reducing nausea and vomiting
- Decreasing muscle pain and soreness
- Lowering blood sugar levels
- Improving digestion and absorption
- Reducing cholesterol levels
- Inhibiting bacterial and fungal infections
- Suppressing tumor growth and cancer cell proliferation
Overall, regular consumption of raw ginger can help prevent chronic illnesses, stimulate digestion, and promote general health and wellbeing.
What nutrients does raw ginger contain?
Raw ginger contains a range of important vitamins, minerals and bioactive plant compounds. Some of the key nutrients found in fresh ginger root include:
- Vitamin C – An essential antioxidant that boosts immune function.
- Magnesium – Important for blood sugar control, nerve function, and muscle contractions.
- Potassium – Helps control blood pressure and prevent heart disease.
- Iron – Essential for red blood cell production and oxygen transport.
- Zinc – Supports immune system function and cell growth.
- Choline – An important nutrient for brain, nervous system, and cardiovascular health.
- Beta-carotene – A precursor to active vitamin A that supports vision and cell growth.
In addition, ginger contains the bioactive compounds 6-gingerol, 8-gingerol, 10-gingerol and 6-shogaol. These constituents have been shown to exert powerful anti-inflammatory, antioxidant, anticancer and antimicrobial properties in laboratory studies.
What are the benefits of gingerols and shogaols?
Gingerols and shogaols are the primary bioactive constituents found in raw ginger. Research indicates these compounds provide a multitude of beneficial effects on health by:
- Acting as potent antioxidants that protect cells from free radical damage.
- Suppressing genes involved in inflammatory response.
- Inhibiting nitric oxide production to reduce inflammation.
- Blocking key enzymes linked to cancer initiation and proliferation.
- Inducing cancer cell death via apoptosis (programmed cell death).
- Enhancing glucose uptake and improving insulin sensitivity.
- Inhibiting fungal and bacterial infections, including drug-resistant strains.
Overall, gingerols and shogaols exert broad anti-inflammatory, anticancer, antidiabetic, antimicrobial and cardioprotective effects in preclinical research.
How does raw ginger reduce nausea?
Raw ginger is commonly used as a folk remedy to reduce nausea and vomiting. Scientific research indicates ginger effectively reduces nausea in various situations, including:
- Morning sickness – Multiple studies demonstrate ginger relieves nausea and vomiting in pregnant women.
- Motion sickness – Ginger has been shown to reduce vertigo and nausea due to motion sickness more effectively than placebo in clinical trials.
- Post-surgery – The anti-nausea effects of ginger have been proven to reduce vomiting following surgery.
- Chemotherapy – Ginger suppresses acute and delayed chemotherapy-related nausea when taken along with antiemetic drugs.
The exact antiemetic mechanisms of ginger are unclear but likely involve inhibiting serotonin receptors and reducing vestibular system stimulation. The phenolic compounds 6-gingerol and 6-shogaol may contribute most significantly to ginger’s anti-nausea benefits.
What gastrointestinal benefits does ginger provide?
Consuming raw ginger can aid digestive function and prevent gastrointestinal distress in a number of ways:
- Increases production of saliva, bile and gastric juices to improve digestion.
- Stimulates movement of food through the GI tract via muscle contractions.
- Prevents bloating, gas and cramping by reducing inflammation.
- Eliminates harmful bacteria like H. pylori that can cause ulcers and stomach cancer.
- Protects stomach lining from damaging factors like acid, alcohol and NSAIDs.
- Reduces diarrhea by lowering reactive oxygen species production in colon.
Additionally, ginger exhibits beneficial effects on liver function by lowering liver enzyme levels, reducing fatty liver, and protecting liver tissue from toxic chemical damage.
How does ginger help manage diabetes symptoms?
Studies indicate raw ginger can be used as part of an effective strategy to prevent and treat Type 2 diabetes. Specific ways ginger helps control diabetes include:
- Increasing insulin release and sensitivity.
- Improving long-term blood sugar control (HbA1c).
- Boosting the metabolism and utilization of glucose.
- Enhancing protein metabolism and antioxidant status.
- Preventing diabetic kidney damage by lowering urinary albumin excretion.
- Reducing markers of inflammation linked to diabetes complications.
Ginger compounds like 6-gingerol and 6-shogaol stimulate insulin release while simultaneously increasing cells’ uptake of glucose. This dual action helps explain ginger’s anti-diabetic properties.
What anti-inflammatory effects does ginger have?
Chronic inflammation contributes to numerous diseases ranging from arthritis to cancer. Animal and lab studies demonstrate raw ginger exhibits the following anti-inflammatory mechanisms of action:
- Inhibiting inflammatory enzymes like cyclooxygenase and lipoxygenase.
- Suppressing production of inflammatory cytokines.
- Blocking activation of genes involved in inflammatory response.
- Reducing markers of inflammation like C-reactive protein (CRP).
- Decreasing swelling and joint damage in arthritis.
The anti-inflammatory compounds gingerols and shogaols are primarily responsible for ginger’s ability to block inflammatory responses. This explains ginger’s efficacy in treating osteoarthritis and other inflammatory conditions.
What are ginger’s antioxidant capacities?
Oxidative stress caused by free radicals contributes to aging and chronic diseases. Substances with antioxidant activities help protect against oxidative damage. Raw ginger displays the following antioxidant properties:
- Directly scavenges reactive oxygen species like superoxide anion radicals.
- Stimulates production of endogenous antioxidant enzymes in cells.
- Inhibits lipid peroxidation, a key cause of atherosclerosis.
- Prevents oxidative damage and death of neurons in brain cells.
- Protects against DNA mutations and damage.
Gingerols, shogaols, zingerone and other ginger components exhibit potent antioxidant capacities that prevent oxidative stress throughout the body.
How does ginger fight cancer?
Population studies suggest ginger use may help prevent cancer. Lab and animal research indicate ginger and its constituents suppress cancer development and tumor growth via several mechanisms such as:
- Inducing cancer cell death (apoptosis).
- Inhibiting cancer cell proliferation.
- Suppressing inflammatory signaling pathways involved in carcinogenesis.
- Blocking tumor angiogenesis (formation of new blood vessels).
- Lowering oxidative stress and DNA damage.
- Enhancing the cancer-destroying effects of radiation and chemotherapy.
Ginger has shown efficacy against a wide range of cancers including colorectal, ovarian, prostate, breast, skin, pancreatic and brain cancers. However, human clinical trials are still needed to confirm ginger’s cancer preventive effects.
What are ginger’s antimicrobial properties?
Historically, ginger has been used to treat infectious diseases. Scientific research has confirmed raw ginger exhibits antibacterial, antifungal and antiparasitic effects against multiple pathogens via several actions:
- Damaging bacterial cell membranes.
- Inhibiting biofilm formation.
- Suppressing bacterial effector proteins.
- Blocking molecular signaling pathways in fungi.
- Disrupting parasite metabolism and homeostasis.
Lab studies demonstrate fresh ginger is effective at killing antibiotic-resistant “superbugs” like MRSA and Pseudomonas aeruginosa. Applying ginger extracts directly to skin or taking ginger capsules may help treat stubborn bacterial and fungal infections.
How does ginger support cardiovascular health?
Compounds found in raw ginger promote healthy circulation and blood vessel function. Ginger has been shown to prevent cardiovascular disease by:
- Exerting antiplatelet effects that reduce blood clot formation.
- Lowering levels of triglycerides and LDL “bad” cholesterol.
- Reducing atherosclerotic plaque formation.
- Lowering blood pressure, including in people with hypertension.
- Improving blood flow and circulation.
- Protecting heart muscle cells from programmed cell death.
Ginger’s combinations of antioxidants, anti-inflammatory agents, and cholesterol and blood pressure lowering effects make it protective against heart attacks, strokes, and atherosclerosis.
Does ginger help with weight loss?
Ginger compounds may mildly boost metabolism and increase feelings of fullness after a meal, aiding weight management. Potential mechanisms include:
- Increasing thermogenesis and calorie expenditure after meals.
- Enhancing insulin sensitivity and glucose uptake by tissues.
- Suppressing genes involved in creation of fat cells.
- Reducing inflammation in the hypothalamus linked to satiety regulation.
- Slowing stomach emptying and enhancing satiety signals.
However, human studies show mixed results on ginger’s effects on appetite and weight loss. Further clinical trials are needed to confirm ginger’s efficacy as a weight loss aid.
How does ginger affect the brain and cognition?
Ginger shows promising neuroprotective capacities based on results of animal research:
- Protects brain cells from oxidative damage and apoptosis.
- Supresses neuroinflammation, a key factor in neurodegeneration.
- Prevents declines in cognitive function associated with Alzheimer’s disease.
- Improves memory and brain function by increasing key neurotransmitters.
- Exerts antidepressant effects comparable to fluoxetine (Prozac).
Adding ginger to your diet may help boost brain function and prevent neurodegenerative diseases. However, more human studies are needed to understand ginger’s effects on cognition.
Is ginger safe to consume and are there any side effects?
For most people, consuming moderate amounts of ginger is very safe with minimal side effects. Ginger is classified as “Generally Recognized as Safe” by the USDA. However, there are some safety considerations to keep in mind:
- Consuming large amounts may cause digestive upset and heartburn.
- Ginger may exacerbate gallbladder disease or gallstones.
- It can interact with blood thinners and diabetes medications.
- Ginger may increase bleeding risk during surgery – stop use at least 2 weeks before.
- Unpasteurized juice may harbor foodborne pathogens like salmonella.
Pregnant women should limit ginger intake to less than 1 gram per day, as excessive use may be unsafe for fetal development. Check with your doctor before using ginger supplements if you have any medical conditions or take prescribed medications.
What is the best way to take ginger?
There are many options for adding raw ginger into your diet or consuming it in supplement form:
- Add thin slices or grated ginger root to stir fries, soups, smoothies, tea or other dishes.
- Juice fresh ginger and blend into lemonade, vegetable juices or shakes.
- Brew sliced ginger root steeped in hot water to make ginger tea.
- Take ginger capsules or tablets standardized to contain a certain amount of gingerols.
- Use ginger essential oil aromatically or topically on skin.
- Look for ginger ale and ginger beer made with real ginger.
Consuming just 1 gram of raw ginger (about 1/3 tsp) provides health benefits. Most clinical studies have used between 500mg to 1g of ginger extract per day.
Conclusion
Raw ginger root is an incredibly healthy spice that provides a wide array of health benefits. It contains unique bioactive compounds that demonstrate antioxidant, anti-inflammatory, antimicrobial, anticancer and anti-diabetic effects. Consuming ginger regularly may help prevent numerous chronic illnesses including heart disease, cancer, diabetes, arthritis and neurological diseases. While mostly safe, check with your doctor before taking large amounts of ginger or ginger supplements.
