Ginger, a widely used spice, has been recognized for its medicinal properties for centuries. A comprehensive umbrella review by Crichton, Davidson, Innerarity, Marx, Lohning, Isenring, and Marshall (2022) provides a deeper understanding of the health benefits associated with orally consumed ginger, including ginger powder.
Anti-inflammatory and Antioxidant Effects
Ginger contains bioactive compounds like gingerols and shogaols, which exhibit significant anti-inflammatory and antioxidant properties. These compounds help reduce oxidative stress and inflammation, playing a role in the prevention and management of chronic diseases.
Gastrointestinal Relief
One of the most well-established benefits of ginger is its effectiveness in alleviating gastrointestinal discomfort. The review found strong evidence supporting ginger’s role in reducing nausea and vomiting, particularly in pregnancy and chemotherapy-induced cases.
Pain Relief and Joint Health
Ginger powder shows promise in reducing pain, especially related to osteoarthritis. Its anti-inflammatory properties contribute to this effect, providing relief and improving joint mobility for those suffering from chronic joint conditions.
Cardiovascular and Metabolic Health
Ginger has a positive impact on cardiovascular health. It helps in lowering blood pressure and improving the blood lipid profile. Additionally, ginger aids in metabolic regulation, showing potential benefits in glycemic control and weight management.
Safety and Dosage
Ginger is generally considered safe for consumption. The review notes that a dosage of 0.5-3 g per day, administered for up to three months, is consistently reported as effective across various health indications.
Conclusion
Ginger, particularly in powder form, offers multiple health benefits, ranging from gastrointestinal relief to improved joint health and metabolic regulation. Its natural anti-inflammatory and antioxidant properties make it a valuable addition to a healthy diet.
Reference:
Crichton, M., Davidson, A. R., Innerarity, C., Marx, W., Lohning, A., Isenring, E., & Marshall, S. (2022). Orally consumed ginger and human health: an umbrella review. The American Journal of Clinical Nutrition, 115(4), 1511–1527. doi:10.1093/ajcn/nqac035
