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Ginger root – both fresh and dried – has valuable properties. A product that has not been processed contains useful substances in its original form. But dried ginger has more nutrients per gram than fresh ginger.
On sale you can find ginger in various versions: dried, candied, pickled, as part of various sauces, drinks, spices.
We will learn how ginger is useful for immunity and how to use it correctly. And our expert will dispel myths and answer popular questions.
What is important to know about ginger
Ginger is a low-calorie product, while it contains carbohydrates, fats and dietary fiber useful for humans, as well as vitamins, minerals and biologically active compounds, including essential oils. There are about 400 components in total.
| Calorie content of ginger | 80 kcal per 100 g |
| Nutrients in Ginger (per 100g) | Proteins – 1,5 g Carbohydrates – 17,7 g Fiber – 2 g Fat – 0,73 g Water – 79 g |
| Vitamins | C — 5 mg E – 0,3 mg K — 0,1 mg B1 – 0,03 mg B2 – 0,03 mg B3 (nicotinic acid) – 0,95 mg B5 – 0,2 mg B6 – 0,2 mg B9 (folic acid) – 11 mcg B4 – 28,8 mg |
| Basic minerals | Potassium – 415 mg Magnesium – 43 mg Phosphorus – 34 mg Calcium – 16 mg Silicon – 16 mg Sodium – 13 mg Selenium – 0,7 mg Iron – 0,6 mg |
| Special ingredient in ginger | Gingerol. The plant alkaloid that gives ginger its characteristic taste and smell |
What is useful ginger
Ginger’s exclusive ingredient, gingerol, has anti-inflammatory, analgesic, antibacterial, and antiviral effects. In addition, gingerol is a natural antioxidant that helps fight free radicals, which in excess cause oxidative stress that can damage cells and lead to chronic diseases such as cancer.
Thanks to gingerol and other antioxidants, as well as numerous substances, ginger has gained fame as an effective remedy for the fight and prevention of many diseases.
For example, ginger is recommended for women with painful menstruation: the pain-relieving and anti-inflammatory properties of gingerol help to alleviate the condition (1).
The consumption of ginger improves the peristalsis of the gastrointestinal tract and promotes efficient digestion, reduces gas formation.
Ginger may be helpful in combating the symptoms of nausea and preventing vomiting, and may enhance the effects of medications for these ailments.
Biologically active substances in the composition of ginger in the complex have a positive effect on the human body, have a tonic, restorative and anti-inflammatory effect, can help reduce the level of inflammation, the risk of diabetes, hypertension and cardiovascular diseases.
How to use ginger to boost immunity
Disputes about the direct benefits of ginger for strengthening immunity in the scientific community are still ongoing, but it can be argued that it has a positive effect on the body as a whole.
In frozen and pickled ginger roots, active substances are not preserved. But fresh ginger does not keep as long in the refrigerator as frozen. Yes, and busy people may find it convenient to peel, cut and freeze ginger for future use. And delicate slices of sweet-spicy ginger contain, along with all the beneficial components of ginger, probiotics.
However, there are few lovers of crunching chopped ginger root without additives – not every stomach can withstand its “vigorousness”. The tart and pungent taste of ginger usually smooths out the honey. In addition, the combination of these products only benefits more.
For Adults
Vitamin mixtures are prepared with ginger, in which, in addition to honey, lemon and nuts can be added.
For colds, ginger tea with honey and raspberry jam is recommended to relieve symptoms.
In folk medicine, ginger compresses are used to reduce pain in sciatica, bruises, sprains, arthrosis (2).
Important!
Ginger is safe for most people when consumed in normal amounts, such as when added to main meals. However, you should not abuse ginger even in the absence of contraindications. Ginger can have side effects, especially when taken in high doses. Overdose can lead to unpleasant consequences: abdominal discomfort, heartburn, diarrhea and irritation of the mouth and throat.
With colitis, gastritis, stomach ulcers, it is recommended to use ginger in the form of weakly concentrated solutions, even in a state of remission.
If you have diseases of the cardiovascular system, as well as during pregnancy and breastfeeding, you should consult your doctor about the possibilities of consuming ginger.
For Children
Pediatricians recommend not giving ginger to children under three years of age. And so that the specific aroma and taste does not turn the child away from a healthy product, it is better to start with ginger-honey tea (if there is no allergy to honey). And be sure to observe the reaction of the baby. If there are signs of skin irritation, the eyes begin to redden, the runny nose intensifies – you will have to refuse a healthy drink.
Ginger Mix Recipes
In combination with various products, ginger becomes even more useful. Depending on the additional components, mixtures with ginger contain a different set of nutrients. When preparing such delicacies, it is important to consider not only the purpose, but also your individual contraindications.
Ginger with lemon
The classic mixture of ginger and lemon is prepared on a one-to-one basis. Store it in a glass or ceramic container.
| Ginger | 250 g |
| Lemon | 2 pieces (small, weighing 100-120 g) |
Ginger root is rubbed on a fine grater or passed through a meat grinder. It is not necessary to peel it, just wash it: ginger peel is a source of plant fibers that will benefit in cleansing the intestines.
Lemons, along with the peel, are also passed through a meat grinder or pierced with a blender. Mix with chopped ginger. Transfer to a glass jar with a tight-fitting lid and refrigerate overnight.
Ginger with honey
Honey is traditionally used to soften the tart taste of ginger. The mixture can be prepared in the form of a gruel or a drink.
| Ginger | 200 g |
| Honey | 200 g |
Wash the ginger root, peel, chop in a blender or meat grinder. Add honey, mix well. This mixture can be eaten in a teaspoon 1-2 times a day or added to tea.
To prepare a drink, ginger roots must be passed through a juicer (or grated on a fine grater and squeezed through cheesecloth). Mix ginger juice with liquid honey (it can be melted in a water bath), pour into a dark glass bottle and refrigerate.
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Ginger with tea
Delicious tonic drink is easy to prepare. They can be treated to household members or taken with you in a thermos to work
| Green tea large leaf | 1 teaspoon |
| Ginger | 15 g |
Peel the ginger root, cut into small pieces. Together with green tea, put it in a teapot, pour 400 ml of boiling water. We insist 5 minutes and enjoy the taste. To improve the taste, you can add honey and a slice of lemon.
Ginger tea is a healthier alternative to ginger ale, ginger beer, and other canned or bottled ginger drinks.
Ginger with Turmeric
Turmeric and ginger are relatives – both belong to the ginger family, both have roots used for medicinal and culinary purposes. By combining their properties, you can get a wonderful invigorating tea (3).
| Turmeric | 1 teaspoon grated root or 1/3 teaspoon dried turmeric |
| Ginger | 1 teaspoon grated root |
| Black pepper | ¼ teaspoon |
Add grated ginger and turmeric roots (or its powder) to 200 ml of boiling water, immediately turn off the heat, close the lid and leave for 5 minutes. You can add black pepper and honey to taste.
Ginger with garlic
A mixture of ginger and garlic is a spicy healthy seasoning that will be just a godsend in the cold season and will open up the taste of familiar dishes in a new way.
| Ginger | 100 g |
| Garlic | 150 g |
| Olive oil | 1 teaspoon |
Grind the peeled garlic cloves, chopped ginger in a blender to a paste. Salt to taste, mix with oil, transfer to a glass jar. For the most benefit, the garlic-ginger mixture can be used as a salad dressing ingredient or as a bread spread for sandwiches.
Popular questions and answers
It is important to remember that ginger, for all its unique properties, is not a panacea. No amount of food or nutrients can make us immune to disease or prevent us from contracting viruses or bacteria. A range of nutrients found in various foods are important for maintaining a healthy immune system. In addition, with certain health problems, one must be very careful with the “horned root”.
Nutritionist Olga Simonenko explained how to use ginger so as not to create unnecessary problems for yourself.
Who shouldn’t eat ginger?
It is important to limit ginger intake if surgeries are being planned.
Scientific studies will show if a large amount of ginger can affect insulin and lower blood sugar levels.
Therefore, until more is known, people with diabetes can eat small amounts of ginger, but they should avoid ginger supplements or high doses of ginger.
Like any plant, ginger can interact with medications. Therefore, for any medical condition, especially if you are taking any medications, you should consult your doctor before adding ginger to your diet in large quantities (4).
Can you eat ginger every day?
It is important for those who suffer from any chronic diseases to be careful and coordinate the daily amount of ginger with a doctor.
Ginger is one of the few superfoods truly worthy of the term. To keep ginger in your diet and not get bored, you can diversify the flavor range by alternating recipes for everyday use of ginger: today – a sandwich with garlic-ginger paste, tomorrow – ginger tea, etc.
How to choose and store ginger?
Store ginger in a cool dry place. For example, in the vegetable drawer in the refrigerator. The root can be stored for several weeks. Cut ginger should be used faster, and it should be stored in a jar or wrapped in cling film.
Sources of
- Instrumental methods in the study of the component composition of biologically active substances of ginger (Zingiber officinale). N.G. Gabruk, Le Van Thuan // Scientific Bulletin. 2010. No. 3 (74). URL: http://dspace.bsu.edu.ru/bitstream/123456789/914/1/Gabruk%20N.G.%20Identification%20of%20biologically.pdf
- Effects of ginger on human health: a comprehensive systematic review of 109 randomized controlled trials. URL: https://pubmed.ncbi.nlm.nih.gov/31935866/
- The use of ginger and turmeric for therapeutic and prophylactic purposes. 2020 V. Hovsepyan, T. Martirosyan. URL: https://euroasia-science.ru/wp-content/uploads/2020/05/56-60-Vardui-O.-Tatevik-M.-ISPOLZOVANIE-IMBIRYa-I-KURKUMY-V-LEChEBNO-PROFILAKTIChESKIH- CELYaH.pdf
- Ginger. N. Ruchkina // Chemistry and Life. 2012. No. 11. URL: https://hij.ru/read/1402/