The ginger plant is a perennial with stems about a meter tall, having narrow green leaves and yellow flowers. The edible part of the plan, known as the spice ginger, is the underground stem or root (rhizome) of the ginger plant. It is covered with a brownish skin. Ginger can be consumed fresh, powdered, dried as a spice, in oil form, or as a juice. Ginger is a common ingredient in Asian and Indian cuisine, and has also been used for its medicinal properties for centuries among many cultures.
It is thought that ginger originated in the tropical rainforests of Southern Asia, however the plant is no longer found anywhere in the wild. For this reason, historians think that the plant did not exist naturally in its current form, but was bred by humans. Accounts of the use of ginger first appeared in the writings of Confucius in the 5th century BC. Ginger roots were transported from India and China to the Middle East and to Europe, along with other spices, along the “Silk Route.” The Romans used ginger extensively; however it was very costly, and few could afford it. Ginger was known for its healing properties, which is why it was such a valuable product. It was considered a miracle cure for all kinds of ailments. In the present day, ginger is widely commercially produced. Most ginger still comes from Asia; however, it is also produced in many other countries.
Historically, ginger was used for relieving digestive problems such as nausea, loss of appetite, sea sickness, and pain. It was also used to warm the stomach. Additionally it was used as a relaxant, breath-freshener, decongestant and an anti-septic. It was also a remedy for flu, colds, fatigue, headaches, fever, bowel problems, diarrhea, and menstrual pain. It was added to other herbal remedies to reduce their toxicity and their irritant effects on the stomach. In our present day, ginger has been identified as a treatment for these and many more ailments.
The unique fragrance and flavour of ginger come from its natural oils, the most important of which is gingerol, the main bioactive compound, which is also responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects. Ginger also contains numerous other anti-inflammatory and antioxidant compounds beneficial to health such as beta-carotene, capsaicin, caffeic acid, and salicylate. As it is in the same family, ginger also contains curcumin, the main active ingredient in turmeric.
Gingerol is also known as a strong antioxidant, which protects against free radical damage. Certain substances including fried foods, alcohol, tobacco smoke, pesticides, air pollutants, and many more cause the body to produce free radicals. These free radicals can cause damage to parts of cells such as proteins, DNA, and cell membranes by stealing their electrons through a process called oxidation. This can cause cell damage, where the cell functions poorly or can die. Ginger can also prevent a decrease in the amount of glutathione, which is one of the body’s most important internally produced antioxidants.
Both oxidative stress from free radicals and chronic inflammation can speed up the aging process. They are believed to be among the key reasons for Alzheimer’s disease and age-related decline in brain function. Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can reduce inflammation that can occur in the brain, with some evidence that ginger can enhance brain function directly. In one study, ginger extract was shown to improve reaction time and working memory.
Ginger appears to be highly effective against nausea caused by motion sickness, and works as well as prescription medicine. It also has the added benefit by not causing drowsiness, as many prescription drugs can do. Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy. However, it is found to be most effective when it comes to pregnancy-related nausea, such as morning sickness. In lower doses (1–1.5 grams), it is considered safe and with no adverse effects to the pregnancy. In other circumstances, up to six grams a day can be taken to relieve nausea.
Osteoarthritis is a common health problem, which worsens as people get older. As the joints in the body degenerate, it leads to symptoms such as pain and stiffness. The gingerol compound in ginger has very potent anti-inflammatory effects, which is why, as well as being effective in treating the pain of osteoarthritis, it also reduces the swelling in the joints. With decreased pain and swelling, ginger improves joint mobility and overall functioning of the joints. Its anti-inflammatory properties also assist with reducing muscle pain in the days following intense exercise.
Chronic indigestion, also known as dyspepsia produces recurrent pain and discomfort in the upper part of the stomach. It is believed that delayed emptying of the stomach is a major cause of indigestion. Ginger has been shown to speed up emptying of the stomach in people with this condition by 50% when taking ginger powder before a meal.
Ginger has been shown to be effective in other conditions also. Ginger taken at the beginning of a menstrual period is as effective as taking medication to relieve menstrual pain. Three grams of ginger daily can lead to significant reductions in LDL cholesterol, total cholesterol and triglycerides, lowering risk of heart disease. Ginger can treat various lung conditions such as asthma, bronchitis and other respiratory problems by loosening and expelling phlegm from the lungs. It also stimulates blood circulation, assisting in removing toxins from the body, cleansing both the kidneys and bowels.
Recent studies have shown that ginger may have anti-tumour properties, making it effective in protecting against, and treating, certain cancers such as pancreatic, breast, colon, and ovarian cancers. Ginger can kill ovarian cancer cells, and can also keep them from becoming resistant to chemotherapy drugs. This is especially beneficial as most ovarian cancers are found in the advanced stages of the disease.
A very new area of research is studying the role that ginger may play in diabetes. In a recent study, two grams of ginger powder lowered fasting blood sugar by 12%. It also dramatically improved HbA1c levels, which tests for long-term blood sugar control, leading to a 10% reduction over a period of 12 weeks. Especially in those countries where insulin and other diabetic medications are not readily available, consuming ginger may be an efficient way to control blood sugar levels. And for those who take medication for diabetes, they may be able to reduce the dose of medication.
Overall, ginger can boost the efficiency of our immune system. During colds and flus ginger can be used to help break fevers, promoting healthy sweating. Sweat contains a potent germ-fighting agent that may help to fight off infections. It protects against invading organisms that come into contact with our skin’s surface. Gingerol can also lower the risk of infections overall, preventing the growth of many different types of bacteria. It is very effective against bacteria, which causes inflammation and disease of the gums, such as gingivitis.
Used externally, the fresh juice of ginger can be applied on to the skin to treat burns. The oil made from ginger is sometimes applied to the skin to relieve pain; to reduce the appearance of scars; it evens skin tone and improves elasticity; increases blood circulation to the scalp which can stimulate hair growth; and can be used to treat dandruff. Ginger extract is also applied to the skin to prevent insect bites.
According to ancient practices, ginger can help keep your weight under control. It increases leptin levels, a compound that makes you feel full and satisfied after a meal, preventing overeating. Ginger also has the ability to enhance the thermogenic effect of food, which raises the body’s temperature, and increases the rate of metabolism, which helps burn calories. Not only does it help with weight in general, it can also target the main reasons that lead to the accumulation of belly fat, which is caused by overeating, hormonal changes and low energy, which leads to lack of exercise.
Ginger is so concentrated with active substances that only small amounts are needed to receive its beneficial effects. For nausea, ginger tea made by steeping one or two 1/2-inch slices of fresh ginger in a cup of hot water will likely be all you need to settle your stomach. For arthritis, some people have found relief consuming as little as a 1/4-inch slice of fresh ginger cooked in food, although people who consumed more ginger reported quicker and better relief.
Whenever possible, choose fresh ginger over the dried form of the spice since it has better flavour and contains higher levels of gingerol as well as its anti-inflammatory compounds. When purchasing fresh ginger root, make sure it is firm, smooth and free of mold. Ginger is generally available in two forms, either young or mature. Mature ginger, the more widely available type, has a tough skin that requires peeling while young ginger does not need to be peeled.
Just like with other dried spices, when purchasing dried ginger powder try to select organically grown ginger. Fresh ginger can be stored in the refrigerator for up to three weeks if it is left unpeeled. Stored unpeeled in the freezer, it will keep for up to six months. Dried ginger powder should be kept in a tightly sealed glass container in a cool, dark and dry place. When stored in the refrigerator it has an extended shelf life of about one year.