While it is safe to eat ginger every day, doctors and nutritionists recommend limiting daily intake to a maximum of 3-4 grams
While it is safe to eat ginger every day, doctors and nutritionists recommend limiting daily intake to a maximum of 3-4 grams. During pregnancy, ginger consumption should not be more than 1 gram per day. Ginger should not be given to children under 2 years old.
The following are equivalent to 1 gram of ginger:
- 1/2 teaspoon of powdered ginger
- 1 teaspoon of grated raw ginger
- 4r cups of water steeped with 1/2 teaspoon of grated ginger
What is ginger?
Ginger is native to Southeast Asia. It belongs to the Zingiberaceae family, which includes turmeric, cardamom, and galangal.
Ginger can be consumed fresh, dried, powdered, or made into oil or juice. It is a common ingredient in recipes and is occasionally added to processed food and beauty care products as well.
8 health benefits of ginger
1. Antioxidant properties
Gingerol is the main bioactive compound in ginger and has powerful anti-inflammatory and antioxidant properties. For example, it can help with decreasing oxidative stress and minimizing free radical damage in the body.
2. Eases nausea
Ginger has been found to be effective against nausea and may help with easing nausea and vomiting for people who need to undergo specific surgeries. Ginger may likewise help chemotherapy-related nausea. Pregnant women can use ginger to alleviate pregnancy-related nausea, such as morning sickness.
3. Fights germs
Certain chemical compounds in ginger help the body fight off germs and are particularly good at stopping the growth of microorganisms, such as E coli and Shigella. They can also keep viruses such as respiratory syncytial virus under control.
4. Soothes sore muscles
Ginger will not relieve muscle pain immediately, but it may ease soreness over the long run. Some studies have shown that people with muscle pain who took ginger regularly had less pain the next day than the people who did not.
5. Eases arthritis symptoms
Because ginger has anti-inflammatory properties, it can be particularly useful for treating symptoms of both rheumatoid arthritis and osteoarthritis..
6. Helps manage blood sugar
Ginger can help the body use insulin better. However, more research is required to confirm whether ginger can help improve glucose levels.
7. Helps lower cholesterol levels
Eating ginger every day may help lower "bad" or low-density lipoprotein (LDL) cholesterol levels in the body. In one study, taking 5 grams of ginger a day for almost 5 months was linked with lowering LDL cholesterol an average of 30 points.
8. Aids in weight loss
Gingerols and shogaols can help improve the body’s metabolic rate and thus help with weight loss.
Can you eat too much ginger?
Side effects from eating ginger are rare, but the following can occur if you eat too much:
- Heartburn
- Gas
- Stomachache
- Burning sensation in the mouth
Avoid taking ginger when on any kind of medication because it can interact negatively and cause discomfort.
References
Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92775/
Singletary K. Ginger. Nutri Today. July 2010: 45(4); 171-183. https://journals.lww.com/nutritiontodayonline/Abstract/2010/07000/Ginger__An_Overview_of_Health_Benefits.8.aspx
University of Rochester Medical Center. Ginger. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Ginger
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