IF YOU’VE EVER taken a ginger shot, you know they’re hard to forget.
But that burning jolt just might be worth it: Health experts agree that ginger is a nutritious ingredient well worth incorporating in your routine.
“Ginger is an edible root used for its unique flavour and variety of health benefits related to its anti-inflammatory and antioxidant properties,” says Avery Zenker, R.D., a dietitian with Everflex Fitness. “Ginger is used for soothing digestive symptoms, including nausea, upset stomach, indigestion, gas, and bloating.”
It does all of that, and so much more. Here’s the low-down on what ginger can do for your health.
What is ginger?
“Ginger root is a widely popular root with several health benefits. [It’s] found in several forms such as the actual whole root, powder, spice, juice, sliced in foods, pills, teas, and other proprietary supplements,” says Jesse Feder, R.D.N., C.P.T.
“By adding it to your daily routine, you may notice better digestion, less bloating, weight loss, increased immunity, and a decrease in overall inflammation,” he says. “This is largely due to the high amounts of antioxidants.”
In terms of its nutrition specifics, ginger is low in calories: a ¼ cup serving of sliced, fresh ginger root has about 20 calories, according to the USDA’s Food Data Central.
Is ginger root nutritious?
A tablespoon of fresh ginger root has trace (meaning small) amounts of the following vitamins and minerals: Vitamin C, magnesium, phosphorus, zinc, folate, riboflavin, niacin, iron, potassium, B6, and B3.
“Ginger root is not nutrient dense in the traditional sense where it contains a significant amount of vitamins and minerals,” says Trista K. Best, R.D. “However, it is nutritious because of the phytonutrients it contains, specifically gingerols which make it highly anti-inflammatory.”
Recent research has found the ginger root to possibly help protect against cancer and has been researched as an alternative therapy, says Meghan Stoops, R.D., from Naked Nutrition. Other studies show possible benefits linked to the prevention of Alzheimer’s disease and improved immunity. Along with its anti-inflammatory and antioxidant benefits, ginger root is believed to have antimicrobial properties as well.
And the potential medicinal qualities of ginger don’t stop there. Stoops says it’s believed to help with pain from osteoarthritis, may help in the treatment of obesity, is believed to have anti-diabetic properties and may be able to help reduce heart disease risk.
Ginger is known as a bioenhancer (a.k.a. bioavailability enhancer), meaning it can improve nutrient absorption, which can help improve digestive symptoms, decrease risk of nutrient deficiencies, and optimize food and supplement intake, Zenker says. “It’s believed to do this by improving function of the gastrointestinal tract. There is some evidence that ginger may increase absorption of beta-carotene (an antioxidant and form of vitamin A) by almost double.”
Again, the primary reason ginger can do all this is because of gingerol, says Best. It is a strong anti-inflammatory antioxidant that works to reduce oxidative stress and free radicals in the body. “When this stress is allowed to persist and free radicals ravage the body, illnesses are more likely to occur.”
How should you consume ginger?
Thanks to the many forms of ginger on the market – from the fresh root to powdered forms to pickled ginger garnishes – there are many ways to add ginger to your diet. And, it doesn’t really matter how you consume it.
“Ginger root has a very strong, spicy flavour that compliments many dishes. Although ginger is most popular in Asian cuisine, it’s popping up in a lot more recipes as consumers look to take advantage of its health benefits,” says Stoops. You can add it to sushi, toss it in a broth, or add it to tea.
Should you take a ginger supplement?
You can also go the supplement route, but there isn’t a large body of convincing evidence that taking a ginger supplement will dramatically boost your health (research on ginger supplements have not been conducted to the extent that research on ginger itself has). It’ll be cheaper, and safer, to just add the spice into your line up.
“Be wary of ginger supplements as they are not as tightly regulated as food products and their research is more limited,” Stoops says. “If you do decide to take supplemental ginger root, or gingerol, be sure to speak with your doctor or healthcare provider before starting.”
While ginger is known for improving digestive symptoms, some people may experience irritation of symptoms, notably acid reflux, Zenker says.
Still, Feder does share that if you are looking to just take ginger for its health benefits (i.e., you’re not hoping to use it in recipes as a flavor enhancer or cook with it in general), he finds it easiest to do so in pill form.
“If you want to take it in pill form, make sure it is third party tested for any contaminants,” said Feder. “Additionally, I would stay away from proprietary blends that do not disclose the actual amount of ginger in the supplement.”
This article originally appeared on Men’s Health US.
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