Healthy Tuesday Nutrient of the Week: Are the Benefits of Ginger Overhyped?

 

Referred to as Zingiber Officinale, the plant commonly known as ginger is one of the most popular foods around the globe. It originally came from southeastern Asia to include China and India. It is considered by many as a superfood and taken as a nutritional supplement. As a food, it is usually consumed fresh, as a spice, or in tea. Although referred to as a root, it is a rhizome which is a modified stem that grows underground. Rhizomes store nutrients for the plant to survive harsh conditions.

Ginger has an outstanding reputation for having multiple health benefits. It has been promoted to resolve everything from nausea to cancer. However, according to The Benefits of Ginger: Separating Fact From Fiction by Kate Bratskeir, May 2021, the only scientifically confirmed benefit of ginger is reducing feelings of nausea. The article states that some research suggest the popular rhizome can alleviate menstrual cramps and reduce inflammation. Bratskeir classifies the benefits of ginger into the following 3 categories:

Well-Studied ✔

The only proven benefit of ginger is the alleviation of nausea. Wow! It is a confirmed natural remedy for that stomach-churning sensation. A specific condition associated with nausea is the morning sickness experienced by pregnant females. Ginger is considered a safe and effective remedy for the condition. A review in Food Science & Nutrition dated January 2019 recommends consuming 1500 mg dispersed throughout the day for nausea relief. Ginger has been shown to thin the blood and should be avoided by individuals with bleeding disorders.

Promising Research

• Relief of menstrual pain-Ginger just might be a girl's best friend! There is a possibility that it can get rid of those monthly cramps. A February 2009 study in the Journal of Alternative Complementary Medicine found that ginger relieved menstrual cramps just as effectively as Ibuprofen. Additional studies will be required to substantiate that claim.
• Inflammation fighter-Inflammation is the culprit in multiple ailments, therefore ginger is a hopeful contender for optimal health. Diabetes, arthritis, cancer, brain/cognitive disorders, respiratory diseases, and so much more could be alleviated or even reversed. 
• Arthritis and muscle pain relief-A study found that participants experienced more knee pain relief from ginger consumption. Possibly, due to its reputed anti-inflammatory effects.
• Weight loss-There is promise for ginger to facilitate weight loss which may also be connected to anti-inflammatory properties. The glitch is that most of the studies have been on animals with only a few using humans. There was a study in 2013 that suggested ginger might indirectly prevent overeating by promoting feelings of satiety. No more hunger pangs!
  

Downright Falsehoods

Liar liar pants on fire 🔥! 

There is no scientific research to back these claims up

𝗫  Improving the immune system

   𝗫   Preventing/Treating COVID-19

𝗫  Cure-all remedy

Better Safe Than Sorry

Ginger is overall safe, reports Bratskeir, but can cause mild symptoms if taken in excess, such as stomach upset and burning mouth. No more than 2 grams per day is recommended. Seek medical advice prior to intake if pregnant/lactating or on medications that impact blood clotting.

The proven and promising advantages of ginger consumption make this a potential superfood and can be included in a well-balanced health regimen.