Ginger is a well-renowned herb and spice that has gained significant popularity over the years for its potential wide range of health benefits, such as alleviating nausea, reducing inflammation and supporting digestive and immune health.
In this article, Plenish Nutritionist Katie Morley explores five key ways that ginger can support your well-being from the inside-out, along with practical tips for incorporating more of this powerful ingredient into your daily routine.
Digestion
Digestion is one of the most popular use cases for ginger as it may support everything from nausea and indigestion to bloating and stomach cramps. It contains active compounds called gingerols and shogaols, which may help increase gastric motility and encourage the movement of food through the digestive tract, possibly reducing bloating and overall digestive discomfort. When it comes to menstrual-related stomach cramps, ginger may also play a beneficial role. Studies suggest its anti-inflammatory and analgesic properties may help relax muscle spasms and ease discomfort.
Anti-inflammation
Reducing inflammation is another well-recognised benefit of ginger, stemming from its bioactive compounds, specifically gingerols, which may promote a healthy inflammatory response. While inflammation is a natural part of the body’s healing process, excessive or prolonged inflammation may interfere with recovery and lead to various health issues. In everyday scenarios, ginger may help ease inflammation, such as swelling or redness from a cut or sprained ankle. Over the long term, ginger may support the management of chronic inflammation, which can include discomfort from arthritis or inflammatory bowel diseases like Crohn's disease or ulcerative colitis.
Immune System Support
Regular consumption of ginger may help strengthen the immune system, thanks to its active compounds called gingerols, which have antioxidant and anti-inflammatory properties. These compounds may help neutralise free radicals, unstable molecules that can damage cells and weaken the immune response over time. Incorporating ginger into your daily routine may contribute to a stronger and more robust immune system, making it particularly beneficial during cold and flu season, when it can reduce inflammation associated with viral infections.
Balancing Blood Sugar
One of ginger’s more recently recognised benefits is its potential role in blood sugar regulation. Emerging research suggests that ginger may help improve insulin sensitivity and support the management of fasting blood sugar levels, which could be especially helpful for individuals with blood sugar-related disorders like diabetes. While this area of research is still ongoing, ginger shows promise as a natural aid in managing blood sugar, however, it is important to consult your GP and ginger should not be used as a substitute for prescribed medications.
Nausea Relief
Ginger is most famously used as a natural alternative for nausea relief, whether it's caused by motion sickness, pregnancy or surgery. Research suggests that ginger can be a safe and effective option for managing nausea and vomiting during pregnancy. Its potential to reduce nausea is linked to its anti-inflammatory properties and its ability to modulate blood pressure-related hormones, which may help calm the body and reduce symptoms of nausea.
Easy Ways to Add More Ginger to Your Day
To get more ginger into your diet, you can:
- Add fresh ginger into your daily meals and cooking
- Make ginger tea (steeping fresh ginger in hot water is the best way to maximise its health benefits)
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Alternatively, consider trying our ginger shots:
- Ginger shot, which contains 100% of your daily intake of vitamin C
- Ginger & 15g of ginger per shot.
- Ultra Ginger shot, with 100% of your daily vitamin C, 29g of ginger, and zinc.
- Both designed to support the normal function of the immune system.