Ginger, scientifically termed Zingiber officinale Rosc., has a long-standing history as a medicinal plant. Originating from Southeast Asia, ginger has been utilized across generations for its potent health benefits.
Introduction to Ginger: Nature’s Versatile Adaptogen
Ginger’s medicinal uses date back centuries, with its roots in Ayurvedic and Traditional Chinese Medicine (TCM). It has been traditionally used to treat digestive disorders, headaches, cold, nausea and inflammation [1].
Why is Ginger gaining popularity as an immunity booster?
As an adaptogen, ginger aids the body in managing stress, which can be beneficial for overall immunity [2]. Now, you might wonder, ‘What is an Adaptogen’ Let’s get to know the exact meaning of it:
What is an Adaptogen?
Adaptogens are plant-derived substances that help the body adapt to stressors.
According to the FDA (Food and Drug Administration), Adaptogens act as metabolic regulators, aiding in environmental adaptation and protecting against external harms. The term “adaptogen” is commonly used to describe these functional substances [ 3 ].
In short, a substance is considered an adaptogen if it helps the body adapt to different stressors or challenges. Pretty cool, huh? There are plenty of adaptogens found in nature that can be beneficial for various issues. The good news is, ginger is one of them! This means ginger can help the body adapt to a variety of stressors.
For example, some adaptogens might support energy levels or enhance mental clarity, while others can improve sleep quality or reduce fatigue.
Origins of Ginger: Traditional Use
Ginger has been used both as a spice and a natural remedy for thousands of years. Its medicinal properties have been recognized and utilized in various traditional systems of medicine.
How Ginger has been used in traditional medicine:
- Ayurveda: In Ayurvedic medicine, ginger, known as “Shunthi,” has been used to enhance digestion, alleviate digestive discomforts, and treat respiratory conditions such as coughs and colds[ 1 ][ 4 ].
- Traditional Chinese Medicine (TCM): In TCM, ginger, referred to as “Sheng Jiang,” is used to warm the body, dispel cold and alleviate symptoms of nausea and vomiting [ 4 ].
Ginger’s role in various cultural practices:
- Culinary Uses: Ginger is a popular ingredient in various cuisines, especially in Asian cooking. It adds a spicy and aromatic flavor to dishes, enhancing their taste and aroma.
- Religious and Healing Rituals: Ginger holds cultural significance in various religious ceremonies and healing rituals. It is sometimes used in traditional rituals to promote wellness and balance. [4].
Phytochemical Profile of Ginger’s Adaptogenic Powers
Ginger isn’t just a spice that adds flavor to your favorite dishes, it’s a treasure of beneficial compounds known as phytochemicals. These natural plant compounds play a crucial role against environmental stressors, and lucky for us, they offer some impressive health benefits too!
- Gingerol: This is the primary bioactive compound in ginger. Responsible for that characteristic spicy taste, by activating heat receptors on the tongue. Gingerol has been extensively studied for its anti-inflammatory and antioxidant properties. [ 5 ]
- Zingerone: Cooking ginger transforms gingerol to zingerone. Zingerone is less pungent in taste and has a spicy sweet aroma. Now you know why we get better taste and aroma of ginger when cooked.
- Shogaol: When gingerol is dehydrated or heated, it transforms into shogaol. Shagoal is twice as pungent as gingerol. [ 5 ][ 6 ][ 7 ][ 8 ].
Functional and Pharmacological Benefits of Ginger
Ginger is not just a kitchen staple, it’s a powerhouse of health benefits. Let’s look into how ginger helps our body:
Anti-inflammatory and Antioxidant Properties
Ginger’s anti-inflammatory abilities are thanks to its active compounds like gingerol and shogaol. These compounds help reduce inflammation in the body. Additionally, ginger acts as an antioxidant, fighting off harmful free radicals that can damage cells and contribute to aging [ 9 ].
Ginger’s Effects on Specific Health Conditions:
Ginger isn’t just a spice for your kitchen, it’s a natural remedy with potential benefits for various health conditions. Let’s explore how ginger may play a role in managing diabetes and its potential benefits for heart health.
Ginger’s Role in Managing Diabetes
Diabetes is a common condition that affects millions worldwide. Research suggests that ginger may have properties beneficial for managing blood sugar levels. Some studies have shown that ginger can enhance insulin sensitivity, helping cells respond better to insulin and regulate blood sugar which include studies in-vitro and in-vivo. A few in-vivo studies have proposed that gingerols facilitate healthy glucose regulation for diabetics [9].
Gingerol compounds increase glucose uptake in cells without the need of a synthetic insulin activator, while also decreasing fasting glucose and increasing glucose tolerance. Some studies have shown that ginger can enhance insulin sensitivity, helping cells respond better to insulin and regulate blood sugar [9][10][11]. Additionally, ginger’s anti-inflammatory properties might help reduce complications related to diabetes by lowering oxidative stress and inflammation in the body. [9][10][11].
One of the in-vitro studies showed that regular consumption of ginger extract containing 6-gingerol and 6-shogaol may inhibit the progression of diabetic complications [12]. The oral supplementation of 6-gingerol (200 mg/kg in corn oil) on a day-to-day basis for 28 days to mice increased glucose-stimulated insulin secretion and improved glucose tolerance, and raised the glycogen storage levels in the skeletal muscles [13][14].
Antioxidant Power
Ever heard about free radicals? Free radicals are present in all of our bodies, but when their levels increase, they cause a stressful state known as oxidative stress. When oxidative stress increases it is when our body falls prey to many chronic diseases. Gingers’ bioactive compounds have significant antioxidant potential to restore or maintain normal oxidative stress levels. Now, you might wonder what antioxidants are? Antioxidants are compounds which fight oxidative stress and help balance normal functioning in our body i.e. protects us from diseases like obesity, diabetes, etc.
Where can we find antioxidants? Nature has bestowed us with various foods which contain antioxidants and the good news is that ginger is one of the foods which contains antioxidants. Happy, right? Let’s discover how it functions as an antioxidant i.e. as a protector against oxidative stress.
According to one of the studies, ginger leaves were reported to have more antioxidative potential than ginger rhizome and ginger flowers [14][15].
The higher in vitro antioxidant activity was noted in 6-gingerol, with 88.93 ± 0.03% DPPH (2,2-diphenyl-1-picrylhydrazyl) and 88.23 ± 0.98% ABTS (2,2′-azino-bis(3-ethylbenzothiazoline-6-sulfonic acid)).
The daily oral administration of 6-gingerol (50–75 mg/Kg body weight) to mice for three weeks enhanced their blood glucose levels, reduced their oxidative stress, and also improved their insulin signaling.
A higher antioxidant activity of shogaols was recorded as 89.01 ± 0.6% for ABTS and 90.2 ± 0.11% for DPPH [16][17].
The highest antioxidant potential of 6-shogaol compared to other phenols of ginger is due to the existence of a special functional group (α, β-unsaturated carbonyl), which is efficiently involved in the regulation of glutathione.
Glutathione is the most amply available type of thiol in animal cells, and it is engaged in the cell detoxification mechanism against detrimental substances and intracellular redox management [18].
In summary, research shows that compounds like 6-gingerol and shogaols found in ginger (which we learnt about earlier) are particularly effective at neutralizing free radicals and reducing oxidative stress.
In fact, studies reveal that daily consumption of 6-gingerol (present in raw ginger) can help balance blood glucose levels, reduce oxidative stress and improve insulin signaling in mice. Meanwhile, shogaols (present in heated/cooked form of ginger), with their unique molecular structure play a crucial role in regulating glutathione, a potential antioxidant presents in our body.
Anti-Inflammatory role
Inflammation is a vital part of your body’s natural healing process. When it detects intruders like bacteria or injury, your body triggers inflammation to protect itself. The main goal of inflammation is to reduce cellular damage, clean up any dead cells or tissues, and restore balance to your body’s internal environment.
So, when you see swelling or redness after an injury or infection, know that it’s your body’s way of working hard to keep you healthy and heal itself [19]. However, a problem arises when the body’s inflammatory response doesn’t decrease, indicating that the body is constantly in an inflammatory state. This continuous inflammation is the body’s way of trying to maintain balance internally. Unfortunately, it sometimes fails to do so due to various reasons.
When cells go through severe inflammation, a large number of mononuclear immune cells are penetrated, which stimulates the production of inflammatory interleukins, cytokines and tumor necrosis factors including inflammation-promoting cytokines, such as tumor necrosis factor α (TNF-α), interleukin-1β (IL-1β), and interleukin-6 (IL-6), which are very significant for the inflammation process. A recent study focused on the anti-inflammatory characteristics of ginger mentioned that ginger consumption could substantially lower the TNF-α serum levels but has a minor impact on IL-6 [20].
Antimicrobial role
Ginger and its derivatives are known to be anti-bacterial, anti-fungal and anti-viral [21]. When dealing with these tiny foes, they often form tough biofilms as a defense. According to a study by Chakotiya et al. [22], ginger disrupts this defense mechanism in multi-drug-resistant bacteria like Pseudomonas aeruginosa by disturbing their membranes and stopping biofilm formation.
Interestingly, there’s a strong connection between ginger’s ability to kill bacteria and its antioxidants property. Processing and storing also largely affects ginger`s antioxidant power and its ability to kill bacteria, it can be affected negatively or positively [23].
Ginger’s role in managing heart diseases and cholesterol levels:
Over half a billion people worldwide are dealing with cardiovascular diseases, which caused about 20.5 million deaths in 2021. That’s almost a third of all global deaths and more than the estimated 12.1 million CVD deaths. The good news? Up to 80% of premature heart attacks and strokes could be prevented [24].
The meta-analysis of 14 randomized controlled trials examined the effects of ginger on weight loss, blood sugar control, and lipid profiles in overweight and obese individuals. The results showed that ginger supplementation led to significant reductions in body weight, waist-to-hip ratio, hip ratio, fasting glucose levels, and insulin resistance index, while increasing HDL-cholesterol levels (considered as good cholesterol). However, ginger had no significant effect on body mass index, insulin levels, triglycerides, or total and LDL-cholesterol levels [25].
Another study found that ginger extract can lower bad cholesterol (LDL) and total cholesterol. When rats on a high-fat diet were given daily ginger extract and did regular exercise for a month, their HDL levels increased [26][27].
Dosage & Frequency: How Much Ginger Should You Consume?
Curious about how to get the most out of ginger’s health-boosting properties? Let’s explore how much ginger you should be incorporate into your daily regimen. We’ll now explore the ideal amounts for fresh ginger and ginger extract supplements to guide you on your wellness journey.
Recommended Daily Dosage for Fresh Ginger
When it comes to fresh ginger, less is often more. A daily intake of about 1-2 grams of fresh ginger is generally considered safe and effective for most adults. The U.S. Food and Drug Administration (FDA) also considers ginger root safe, approving a daily intake of up to 4 grams [28].
You can easily incorporate ginger into your diet by adding grated ginger to your meals, sipping on ginger tea, or enjoying food products that offer the health benefits of ginger, like some ginger-infused food products.
Recommended Dosage for Ginger Extract Supplements
Ginger root is generally considered safe by the U.S. Food and Drug Administration (FDA), and a daily intake of up to 4 grams is considered safe. However, taking higher doses can lead to gastrointestinal discomfort, allergic reactions, increased bleeding and arrhythmia (irregular heart beat).
Research shows that consuming more than 6 grams of ginger root can worsen gastrointestinal issues like reflux, heartburn, and diarrhea. It can also enhance the anticoagulant effects of warfarin, potentially causing bleeding. Ginger can lower blood pressure and, in rare cases, has been linked to arrhythmia. Additionally, it can increase bile acid secretion, which may worsen gallstone formation [29].
If you opt for ginger extract supplements for convenience, it’s important to follow the manufacturer’s instructions and consult a healthcare professional for personalized advice.
While ginger is generally safe for most people, it’s essential to be mindful of your intake. Excessive consumption can lead to digestive issues or interact with certain medications. Always pay attention to how your body responds and consult a healthcare provider before starting any new supplement routine [30].
Ginger Infused Chocolates by Fihi Nutrition
We are happy to share that after thoughtful research and consideration, we thought of adding ginger to our childhood love – chocolates! Ever wondered how chocolates can be a nutritious, healthy, and tasty treat for you?
Fihi Nutrition is a one-stop brand that provides adaptogen chocolates like ginger peach chocolate. In addition to ginger peach, we offer a diverse range of adaptogen chocolates including ashwagandha vanilla chocolate, maca root chocolate, and turmeric chocolate. We are continually expanding our collection with more nutritious and delicious adaptogen chocolates.
Ginger Infused Chocolate with Peach: A Tasty and Healthy Treat
Our ginger peach chocolate offers a delightful blend of spicy ginger and sweet peach flavors. It’s not just about satisfying your taste buds; it’s a treat that comes packed with potential health benefits too!
Benefits of Fihi Nutrition’s Ginger-Infused Chocolates
Why choose Fihi Nutrition’s ginger-infused chocolates? They’re more than just a delicious snack. Ginger is known for its anti-inflammatory properties, while dark chocolate offers antioxidants. Together, they make for a treat that’s good for both your taste buds and your health.
Where to Buy Fihi Nutrition’s Ginger-Infused Chocolates
Ready to try our ginger-infused chocolates? You can easily find them online! You can find us on our website www.fihinutrition.com , you’re just a click away from enjoying these innovative, health-conscious treats.
Some Recipes with the Goodness of Ginger
Ginger Iced Tea:
Ingredients:
- 4 cups water
- 1/4 cup honey or agave nectar
- 1/4 cup grated fresh ginger
- Juice of 1 lemon
- Ice cubes
Instructions:
- In a saucepan, combine water, honey, and grated ginger. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Remove from heat and let cool. Strain to remove ginger pieces.
- Stir in lemon juice. Chill in the refrigerator.
- Serve over ice for a refreshing ginger iced tea.
Ginger Apple Smoothie Bowl:
Ingredients:
- 1 apple, cubed
- 1 banana
- 1/2 cup almond milk
- 1 tsp grated fresh ginger
- Toppings: granola, sliced almonds, chia seeds
Instructions:
- Blend banana, almond milk, and ginger until smooth.
- Pour into a bowl and top with granola, sliced almonds, apples and chia seeds.
- Enjoy a refreshing and nutritious breakfast!
Fihi Nutrition’s Special Recipes:
Ginger-Peach Chocolate Energy Balls:
Ingredients:
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey or maple syrup
- 1/2 cup chopped Fihi Nutrition ginger-peach chocolates
- 1/4 cup shredded coconut (optional)
Instructions:
- In a mixing bowl, combine rolled oats, almond butter, and honey/maple syrup.
- Fold in chopped ginger-peach chocolates and shredded coconut.
- Roll the mixture into small balls and place them on a baking sheet lined with parchment paper.
- Chill in the refrigerator for at least 30 minutes before serving. You can have this energy balls as a delicious nutritious snack
Ginger-Peach Chocolate Muffins:
Ingredients:
- 1 1/2 cups all-purpose flour
- 1/2 cup sugar
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/2 cup almond milk
- 1/4 cup coconut oil, melted
- 1 egg
- 1 tsp vanilla extract
- 1/2 cup chopped Fihi Nutrition ginger-peach chocolates
Instructions:
- Preheat oven to 375°F (190°C). Line muffin tin with liners.
- In a large bowl, whisk together flour, sugar, baking powder, baking soda, and salt.
- In another bowl, mix almond milk, coconut oil, egg, and vanilla extract.
- Combine wet and dry ingredients. Fold in chopped ginger-peach chocolates.
- Divide batter evenly among muffin cups. Bake for 18-20 minutes or until a toothpick inserted comes out clean.
- Cool before serving.
Ginger-Peach Chocolate Yogurt Parfait:
Ingredients:
- 1 cup of Greek yogurt
- ½ cup of Granola
- Handful of Fresh berries (strawberries, blueberries, raspberries)
- ½ cup of Fihi Nutrition ginger-peach chocolates, chopped
Instructions:
- In a glass or jar, layer Greek yogurt, granola, fresh berries, and chopped ginger-peach chocolates.
- Repeat the layers until the glass or jar is full.
- Serve immediately as a nutritious breakfast or snack.
These recipes offer a delightful way to incorporate Fihi Nutrition’s ginger-peach chocolates into various dishes, adding a unique flavor twist and a dose of adaptogenic goodness to your meals and snacks. If you come up with more unique recipes, please share them with us. We would love to feature them on our social media platforms.
Safety and Side Effects:
Ginger is generally safe for most people when consumed in moderate amounts. However, some individuals may experience mild side effects. We consider ginger to be anti-inflammatory only when consumed in safe amounts but when the dosage increases/if consumed in high amounts it can be pro-inflammatory i.e. it can cause oxidative stress and thus inflammation in our body. Therefore, it is always advisable to consult a doctor or dietitian before taking any supplement or adding any food into your diet [28].
Common Mild Reactions and How to Manage Them:
- Digestive Issues: Excessive consumption of ginger can lead to digestive discomfort such as gas, bloating, and diarrhea. To manage these symptoms, it’s best to consume ginger in moderation and with food [29].
If you experience any of these mild reactions, it’s advisable to reduce your ginger intake or consult with a healthcare professional for personalized advice.
Conclusion:
Using Ginger for Better Health
We’ve learned a lot about ginger and its health benefits. It’s clear that ginger is more than just a spice, it’s a helpful addition to our daily lives. Whether we use it in cooking, drinks, or even in tasty chocolates, ginger can make our food better and offer health advantages.
Ginger may help with managing blood sugar, supporting heart health and most importantly adding flavor to our meals. But it’s also important to use ginger carefully. Like any food or supplement, too much ginger or mixing it with certain medications can cause problems.
So, as we look for natural ways to stay healthy, ginger is a great option to try. Adding a bit of ginger to our meals or enjoying a ginger-infused treat can be a simple and enjoyable way to support our well-being.
Disclaimer and Medical Advice Note
Disclaimer: This website is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional, such as a doctor or dietitian, before making any changes to your diet, lifestyle, or health practices. The information provided should not be considered as a substitute for professional medical advice, diagnosis, or treatment.
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