Ginger- Health Benfits And Ways To Include In Your Diet
5 science-backed health benefits of ginger and ways to include it in your daily diet
Ginger
root is being commonly used to treat various ailments. Ginger gives our
food a unique flavour, aroma and has various health benefits. From
relieving the symptoms of cold to reducing acidity, the list of health
benefits of ginger is a long one.
Here we tell you five most important health benefits of ginger and an easy way to inculcate it in your daily diet.
Ginger prevents cell damage
Ginger
is densely rich in antioxidants than many other foods. Only pomegranate
and berries surpass it in terms of its antioxidant content.
Antioxidants help prevent oxidative stress, a process that is linked with diseases like diabetes, stroke and cancer. Oxidative stress happens when too many free radical molecules are produced by metabolic processes. Antioxidants help by stabilizing free radicals and preventing oxidative stress and thereby preventing us from diseases.
A study conducted in 2017 tested the antioxidant effects of ginger on cancer patients receiving chemotherapy. Patients who received the daily ginger extract had higher levels of antioxidants and lower levels of oxidative stress than the placebo group.
Ginger is anti-inflammatory
Excess of free radicals can cause inflammation, which is the body's natural response to harmful foreign objects.
Inflammation goes away as your body heals. But if someone has oxidative stress, it can cause chronic inflammation. Chronic inflammation can lead to diseases like heart attacks and chronic pain like arthritis.
A study conducted in 2001 found that patients with osteoarthritis who took ginger extract twice a day for six weeks had reduced knee pain caused by inflammation.
Ginger can help treat nausea
It is a well-established fact that ginger can help ease the symptoms of nausea and vomiting.
It is a safe and effective remedy for pregnant women who get morning sickness. In a small study conducted in 2019, it was found that pregnant women who took 250 mg of ginger capsules for four days experienced less nausea and vomiting than other women who did not take the capsule.
Ginger eases menstrual pain
Ginger
works wonders as a remedy for menstrual cramps. It suppresses the
chemicals that make your uterus contract and cause pain.
In a study, it was found that 750-2000 mg of ginger powder can help relieve the pain during the first three-four days of the menstrual cycle.
Ginger helps regulate blood sugar levels
There
are evidences that show that ginger can help control blood sugar levels
in people with type 2 diabetes. People who took 2 grams of ginger
powder per day have improved blood sugar, found a study.
Another study found that taking ginger capsules reduced blood sugar level in women suffering from gestational diabetes.
5 ways to add ginger to your daily diet
- Add ginger to your herbal tea/masala chai/
- Add freshly chopped ginger to curries and stir-fries
- Add ginger powder to your smoothies
- Add ginger while baking cookies, cakes and pastries.
- Have ginger with warm water to soothe a sore throat.