Ginger: From healthy digestion to its anti-inflammatory properties

It is yellow, has a distinctive taste and smell, and its spiciness has made it a staple of Christmas celebrations. What is it? Ginger, of course. From the viral ginger shots that have bombarded social media platforms to its use in favorite recipes, desserts, and beverages, ginger has earned a strong position among the spices in our kitchen. Imagine that in 2014, it is estimated that approximately 58,000 tons of ginger were consumed in Europe... and not unfairly, as it is a herb with an extremely wide range of beneficial properties.

Originated from Southeast Asia, ginger has been a favorite culinary and "medicinal" product of Asian culture for hundreds of years. It began to be used by the ancient people of the geographical region surrounding India and China to treat a variety of health issues, from the common cold and asthma to muscle pain, gingivitis, and osteoarthritis. Today, through scientific research, we have even more extensive knowledge about the properties of ginger, from its action against nausea and in favor of normal digestion, to its support for the proper functioning of the body through its powerful antioxidant and anti-inflammatory properties.

Did you know that ginger is a "cousin" of turmeric?

Ginger & healthy digestion

Ginger is a rhizome that contains numerous antioxidants, vitamins, and minerals, and its main component is starch. Among its main active ingredients are gingerol, gingerone, and shogaol. Ginger's popularity is largely due to the fact that it promotes normal gastrointestinal function, ranging from its antiemetic action to reducing intense and unpleasant bloating. Indeed, a recent systematic review of 109 randomized clinical trials, conducted in 2020 by the scientific group of Nguyen Hoang and colleagues, reports that ginger can be used as a promising tool in reducing severe nausea due to its strong antiemetic action, in people undergoing chemotherapy, as well as in the first months of pregnancy, when the tendency to vomit (referred to as hyperemesis) is much more common and can lead to reduced nutritional intake. Specifically, ginger led to a significantly increased quality of life in patients who had undergone strong emetogenic chemotherapy, a fact that was also observed in children. At the same time, regarding its use in pregnancy, 8 clinical studies report that ginger had a similar positive effect in reducing severe nausea, compared to medications recommended for this purpose, such as pyridoxine and metoclopramide.

The side effects of daily ginger consumption in healthy adults are very mild and harmless, with current data indicating that it is a safe remedy for treating similar gastrointestinal issues.

Kind reminder: If you are pregnant, breastfeeding, or taking medication, it is essential to consult your doctor, before taking ginger supplements.

Ginger & reduction of inflammation

Oxidative stress and subclinical inflammation are two mechanisms that go hand in hand, and their long-term presence contributes to the development of chronic diseases. A very important reason why we need a variety of plant-based foods in our diet is the antioxidant power they offer, which helps fight oxidative stress and reduce inflammation, providing a powerful shield against chronic diseases.

Due to its abundance of antioxidants, ginger is another important addition to our nutritional arsenal, which can be easily incorporated into our diet in thousands of ways. Focusing on the data we have, a recent meta-analysis of 12 randomized clinical studies from 2021 notes that total ginger intake significantly enhanced the action of glutathione, one of the most powerful "fighters" of oxidative stress, while also improving the body's overall antioxidant capacity. In addition, a meta-analysis by Askari et al. studied the effect of ginger on inflammation markers such as C-reactive protein (CRP), TNF-a, and interleukin-6, and noted that supplemental ginger administration led to a reduction in CRP and TNF-a. Finally, this reduction was observed to a greater extent in studies where ginger was administered for more than 80 days!

Finally, due to ginger's anti-inflammatory action, studies have been conducted in the context of treating chronic musculoskeletal and osteoarticular health problems, such as osteoarthritis. Although there appears to be promising data on the use of ginger as a potential and safe tool for pain relief, more studies with better methodology are needed in order to draw more valid conclusions.

Ginger. Beyond digestion and fighting inflammation...

Ginger appears to extend its action to many areas of health, beyond reducing inflammation and promoting gastrointestinal health. Due to its anti-inflammatory and analgesic action, ginger has also been studied for its contribution to reducing period pain and heavy flow, making it a natural aid during those difficult days of the month. In the systematic review by Nguyen Hoang and colleagues, dysmenorrhea has attracted scientific interest, with four studies reporting a significant reduction in period pain after administering ginger in doses between 500-2000mg.

Finally, a large portion of the research notes promising data on the use of ginger and the effects it can have on the cardiometabolic profile, as it appears to significantly improve fasting glucose, lipid profile indicators such as LDL cholesterol and serum triglycerides, as well as insulin resistance (HOMA-IR index). Its hypolipidemic action continues to be studied to this day with very positive results, especially in patients living with obesity and individuals with a history of increased cardiovascular risk.

Conclusion

The beloved aroma and peppery taste of ginger carries a multitude of beneficial properties for our health in more ways than we can imagine. From healthy digestion and immune system support to overall protection against oxidative stress, inflammation, healthy metabolism, and its potential contribution to dysmenorrhea, ginger is a gift from nature. Incorporating it into our daily lives is now a breeze, as it is an ingredient that can be easily added to beverages, breakfasts, desserts, as well as natural juices and invigorating ginger shots.

Give it a try and you won't regret it!

Scientific References

Anh, N. H., Kim, S. J., Long, N. P., Min, J. E., Yoon, Y. C., Lee, E. G., ... & Kwon, S. W. (2020). Ginger on human health: a comprehensive systematic review of 109 randomized controlled trials. Nutrients, 12(1), 157.

Askari, G., Aghajani, M., Salehi, M., Najafgholizadeh, A., Keshavarzpour, Z., Fadel, A., ... & Pourmasoumi, M. (2020). The effects of ginger supplementation on biomarkers of inflammation and oxidative stress in adults: A systematic review and meta-analysis of randomized controlled trials. Journal of Herbal Medicine, 22, 100364.

Bartels, E. M., Folmer, V. N., Bliddal, H., Altman, R. D., Juhl, C., Tarp, S., ... & Christensen, R. (2015). Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis and cartilage, 23(1), 13-21.

Li, H., Liu, Y., Luo, D., Ma, Y., Zhang, J., Li, M., ... & Yang, K. (2019). Ginger for health care: An overview of systematic reviews. Complementary therapies in medicine, 45, 114-123.

Morvaridzadeh, M., Fazelian, S., Agah, S., Khazdouz, M., Rahimlou, M., Agh, F., ... & Heshmati, J. (2020). Effect of ginger (Zingiber officinale) on inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Cytokine, 135, 155224.

Morvaridzadeh, M., Sadeghi, E., Agah, S., Fazelian, S., Rahimlou, M., Kern, F. G., ... & Heshmati, J. (2021). Effect of ginger (Zingiber officinale) supplementation on oxidative stress parameters: A systematic review and meta‐analysis. Journal of food biochemistry, 45(2), e13612.