Why Nutritionists Recommend Ginger
Ginger, a root rich in both flavour and history, has long been celebrated for its potent health benefits and used extensively as a medicinal herb in many cultures. Both ancient Ayurvedic practices and modern scientific research have recognized the ability of ginger to alleviate a range of issues, from digestion to chronic pain. In recent years, this spice has garnered significant attention for its potential to reduce the risk of various chronic disease. So much so that ginger shots are commonly found and consumed in most retail outlets. In the following article we will discuss the science and various benefits of ginger.
- Cold and Flu Symptoms
Ginger may offer therapeutic support when suffering with a cold or flu, by relieving congestion and sore throat symptoms. There is research to support the consumption of 1-2 grams per day when feeling unwell.
- Nausea Relief
Ginger has been used as a treatment for nausea for centuries. Whether that be motion sickness, chemotherapy or the menstrual cycle, consuming around 1 gram of ginger can help in relieving those symptoms. Keeping ginger shots stocked in the fridge can be incredibly beneficial, especially as a woman.
- Menstrual Pain
Ginger has also been used therapeutically during the menstrual cycle as a treatment for menstrual pains. The existing evidence appears to suggest that the pain relieving benefits of ginger are similar to that of ibuprofen medication. Women reported a 25% reduction in menstrual pain with ginger, the same as ibuprofen. Introducing ginger shots at that time of the month can be a real game-changer!
- Osteoarthritis and Anti-Inflammatory Effects
Turmeric is often championed for its joint benefits and rightly so, but ginger may also help in reducing pain and stiffness due to its anti-inflammatory properties. Consuming 1 - 3 grams per day is likely most beneficial, with research showing a 30 and 40% reduction in stiffness and pain respectively in patients with osteoarthritis.
- Blood Sugar Regulation
Managing blood sugar levels has huge benefits to energy, mood and long term health. Ginger can help regulate blood sugar levels and insulin resistance, important for managing type 2 diabetes. Research has shown that dosages of between 2-4 grams per day can reduce fasting blood sugar by 10% and HbA1C levels, a marker of type 2 diabetes risk levels, by 28% in just 12 weeks.
- Cholesterol Levels
Elevated total cholesterol and particularly LDL cholesterol and triglycerides are known to be a risk factor for heart disease. Ginger consumption at a dose of around 3 grams per day has been reported to favorably influence blood lipid levels, with a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol in patients at risk of heart disease. Another study reported a 15% reduction in triglycerides following just 1 gram of ginger consumption for 10 weeks.
- Weight Loss
Weight loss is determined by thermodynamics and an individual's ability to maintain an energy deficit, there remains no doubt about it. That means it is very important to consider various contextual factors when assessing the impact of a single ingredient or supplement on weight and fat loss. However, some research has suggested that ginger may support weight loss by increasing thermogenesis and satiety - feelings of fullness and satisfaction - following a meal. There is evidence to suggest that ginger, at a dosage of 1-2 grams per day, combined with a calorie controlled, high protein diet might help with weight loss. Research has shown that individuals may experience 5% greater reduction in weight and 6% reduction in waist-to-hip ratio in these conditions.
- Muscle Pain and Soreness
Another benefit of ginger that is also shared with turmeric root is its ability to reduce muscle soreness and pain after intense exercise. Although the research to support turmeric in this aspect is stronger, reports have shown a reduction in muscle pain 24 hours following intense exercise.
Conclusion
Ginger is a potent natural remedy with a wide range of health benefits. Whether used for nausea relief, pain management, anti-inflammatory support, or chronic disease prevention, incorporating a daily Ginger+ shot into your diet can provide significant health improvements.
By Premier League Nutritionist Matt Jones
