Ginger is a tubercular root native to Asia that is used in both cooking and medicine. Its therapeutic benefits are multiple : it has bactericidal action, is detoxifying and improves the performance of the digestive, respiratory and circulatory systems. Ginger is also a thermogenic food, recognized for speeding up metabolism and promoting the burning of body fat.
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Main nutrients in ginger
Ginger has an antioxidant and anti-inflammatory substance called gingerol, it protects the body from bacteria and fungi and is responsible for its pungent taste when eaten.
The therapeutic properties of ginger are due to the joint action of several substances that are mainly found in ginger essential oil, rich in medicinal components such as camphene, phelandrene, zingiberene and zingerone.
Ginger is also rich in thermogenic substances that activate the body’s metabolism and promote the burning of body fat, reducing abdominal fat like brown rice .
The root is composed of vitamin B6 and minerals such as potassium, magnesium and copper, but such properties become relevant if consumed daily. Since it is a spice, only a small amount of ginger is needed in a tea or as a flavoring for other foods.
The following table shows the nutritional values for every 100 grams of ginger, but keep in mind that when using it in a recipe, it cannot exceed 2 grams.
| Ginger | composition per 100 g |
| Water (g) | 78.88 |
| Calories (kcal) | 80 |
| Protein (g) | 1.82 |
| Total lipids (g) | 0.75 |
| Carbohydrates (g) | 17.77 |
| Fibers (g) | two |
| Calcium (mg) | 16 |
| Iron (mg) | 0.6 |
| Magnesium (mg) | 43 |
| Phosphorus (mg) | 3. 4 |
| Potassium (mg) | 415 |
| Sodium (mg) | 13 |
| Zinc (mg) | 0.34 |
| Copper (mg) | 0.22 |
| Manganese (mg) | 0.22 |
| Selenium (mcg) | 0.7 |
| Vitamin C (mg) | 5 |
| Thiamin (mg) | 0.025 |
| Riboflavin (mg) | 0.034 |
| Niacin (mg) | 0.75 |
| Vitamin B6 (mg) | 0.16 |
Ginger benefits
Ginger is a reference when it comes to stomach problems because it fights gas, indigestion and nausea caused by cancer treatment, as well as loss of appetite. It also helps in the digestion of fatty foods . It is not surprising that a substance present in ginger root is used in the manufacture of laxatives, antacids and antigas.
The root is also widely used to combat bad breath, menstrual cramps and even the famous hangover. Thanks to its anti-inflammatory power, ginger is recommended to relieve muscle aches and arthritis, respiratory tract infections, coughs and bronchitis. Its anti-inflammatory and antibiotic action makes it an ideal ingredient for the formulation of syrups.
Ginger oil is indicated in the treatment of burns. In addition, this root plays an important role in the diet as it stimulates smell and taste, which contributes to the reduction in the use of salt and other seasonings. When it is prepared in tea, it not only promotes the elimination of toxins, but also helps increase fluid intake and hydration of the body.
In addition, ginger is indicated for people with hypertension, since it has been shown to lower blood pressure by blocking calcium channels, you can see the study carried out here.
Why does ginger help you lose weight?
All the activities carried out by the body consume energy, this includes the digestive process that can be taken advantage of when processing thermogenic foods such as ginger.
The more difficult the digestion of food, the greater its thermogenic power. The thermogenic substances contained in ginger have the ability to increase body temperature, accelerating metabolism and increasing fat burning. Thermogenesis is a process regulated by the nervous system and interference in this system can promote weight loss.
Ginger can increase caloric expenditure by more than 10% , however, it is known that there are no “miracles” when it comes to losing weight. Ginger consumption should be accompanied by a balanced diet and regular exercise .
Where to find ginger?
Ginger can be found in supermarkets and health food stores, as well as in amazon , which also with the new amazon prime they serve you fresh products quickly.
- Ground ginger 180 Grs
- Ground ginger 1 Kg
- Ground Ginger Ginger Powder 100 Grs
- Ground ginger 40gr. Bernau Herbes de l’Urgell. 12un.
How to consume ginger?
Ginger can be eaten raw, pickled, in tea, or oil. It is used in food and beverages as a flavoring agent.
- Tea: The infusion of fresh ginger pieces is used in the treatment of colds and coughs. In addition to being an effective relaxant, it hydrates the body and helps eliminate toxins. It also helps in weight loss due to its thermogenic action. The preparation consists of letting the roots, bark or stems soak for about 30 minutes. Then add clean water, bring to the fire and cook over a low heat – medium for 30 minutes.
- In food: Ginger can be used in the preparation of sweet and savory dishes. It is obtained dehydrated, fresh, preserved or crystallized. Be careful not to substitute one for the other in the preparations, because their tastes are different.
- Juices : they have anti-inflammatory action, favoring the elimination of toxins from the body. Improves the appearance of the skin and the functioning of the intestine. To prepare them, mix ginger puree with pineapple, mint or lemon zest in a blender, or check out these recipes for green juices with ginger to lose weight.
- Raw: You can chew the ginger chips and eat the pulp, which helps relieve hoarseness and throat irritation. But you must be careful as ginger masks pain and relieves symptoms without curing the disease.
Contraindications to the use of ginger
Although ginger consumption is safe for most people, it is controversial for pregnant women . Some experts argue that it can affect the sex hormones of the fetus and induce abortions. Studies suggest, however, that the risk of birth defects in newborns of women who consumed ginger was not higher than normal.
The root is not related to defects or premature births, however, it is recommended that it be avoided near the date of delivery, as it can increase the risk of bleeding . Not much is known about the safety of ginger consumption while breastfeeding and therefore ideally avoided.
The consumption of thermogenic foods such as ginger is not recommended for people with hyperthyroidism since the metabolism is already very high and the risk of muscle loss increases. Children or people with heart conditions, headaches, migraines , ulcers, and allergies should not abuse thermogenic foods as they can lead to increased blood pressure, hypoglycemia, insomnia, nervousness, and rapid heartbeat.
Ginger reduces blood clotting and is contraindicated in patients using anticoagulant drugs, because it can increase the risk of bruising and bleeding . The root also lowers blood glucose levels and can be dangerous for people taking diabetes control medications. Since insulin already lowers blood sugar, adding ginger increases the risk of hypoglycemia in the patient.
It should also be avoided by people using medicine to lower blood pressure. Ginger root has a similar effect and if they are combined, there can be heart risks.
Risks of consuming ginger
Ginger can promote bleeding and therefore should be avoided by patients with bleeding disorders, it is also not recommended in cases of heart disease . This root lowers blood glucose levels, so people with diabetes may need to adjust their insulin doses.
Side effects of ginger consumption
There are reports of heartburn, diarrhea, and an upset stomach after consuming ginger. In these cases it should be excluded from the diet.
Recommended amounts of ginger
Although a daily dose has not been established, studies have suggested that 2 to 4 grams a day of ginger is sufficient.
To obtain the thermogenic benefits of ginger, it is ideal to consume it daily, but within a limit, so that the increase in metabolism does not become harmful. Half a sheet or a teaspoon of ground ginger is recommended .
Ginger Resources
- Ginger in pregnancy: Contraindications, Properties and Benefits
- Ginger for weight loss: Contraindications, Properties and Benefits
- Ginger with lemon: Contraindications, Properties and Benefits
- Ginger Infusion: Contraindications, Properties and Benefits
- Ginger Water: Negative Effects, Properties and Benefits
- How to take ginger?
- Ginger Candies: Contraindications, Benefits and Uses
- Ground Ginger: Contraindications, Properties and Benefits
- Ginger with lemon and honey
- Ginger uses
- Ginger Tea: Contraindications, Side Effects, Properties and Uses
- Ginger Oil: Side Effects, Properties and Benefits
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.