7 Health Reasons Why Ginger Should Be a Mandatory Part of Your Diet

by akira

Known for the hot, pungent taste, the ginger stem is the one which can be within nearly every household over the Chinese and Indian boundaries. It can increase the whole flavor profile of a dish, whilst at the same time providing a selection of health advantages. As the usage of ginger inside the Chinese and Indian cuisine could be tracked straight back to the olden days, it was only when the 1 st century CE, which spice forced its grand entrance in to other restaurants, beginning with all the Mediterranean.

An interesting fact concerning the ginger plant is that the majority of men and women refer to this bulb whilst the origin when actually, it’s the stem of this plant that’s typically inserted to food that is Indian. Now, India is among the planet’s biggest ginger manufacturers and produces roughly 385.33 million tons yearly.
Vitamins and Minerals of Ginger

To Get a better Comprehension of the nutrient significance that ginger comprises, said below is your nutrient value graph of Just One tablespoon/1 inch of ginger:

  • Calories – 4.8
  • Carbohydrates – 1.07 grams
  • Proteins – 0.11 grams
  • Dietary Fibre – 0.12 grams
  • Fat – 0.5 grams

As well as the aforementioned branch, ginger can also be admired for the range of nutritional supplements which it comprises. Included in these are:

  • Vitamin-c
  • Phosphorus
  • Folate
  • Niacin
  • Vitamin B 3
  • Vitamin B 6
  • Potassium
  • Magnesium
  • Zinc

7 Health Advantages of Ginger

Since early days, Indians purchased ginger to deal with several conditions which range from the frequent cold to the sore throat and abdominal aches. Now, a large number of studies have now shown that the benefits of ginger extend beyond the basic disorders. A number of the Best health benefits of ginger comprise:

Alleviates Stomach Problems

Whilst ginger has at all times been used in the treatment of individuals who have digestion difficulties along with gut pain, there’s not any health care research to encourage its medicinal properties. In all honesty, gut aches would be minimal of that which ginger can assist with.

It may likewise be utilized to alleviate nausea and lessen the nausea which usually occurs throughout pregnancy and after clinical treatments such as chemotherapy and surgeries.

Additionally, in addition, it can relieve period pains, also now, physicians are regretting it alongside basic period pain antipsychotic drugs such as Advil. To encourage that, a clinical trial has been conducted by Giti Ozgoli. At the finish of this particular trial, it had been demonstrated that girls who wore ginger capsules four times daily, had exactly the exact same degree of aid as girls who snore medication four times every day.

Cures Commoncold

Ginger happens to be the top dwelling fix for the frequent cold, and a report conducted in 2013 from Jung San Chang and team, has confirmed its curative capacity. Through this analysis, it had been discovered that eating fresh ginger can fortify the lymph system of the average person and protect them in respiratory ailments such as the frequent cold.

Improves Oral Hygiene

Gingerols, an active compound present in ginger, is known for protecting the mouth and preventing the growth of oral bacteria. The growth and spread of this bacteria in the mouth could cause the development of periodontal disease, which is a serious gum disease. Not only does ginger eradicate the bacteria but it also brightens your teeth.

Fights Inflammation

The essential oils present in ginger act as anti-inflammatories and fight against infections that cause stomach inflations. This makes it a great replacement for different drugs that could cause several side effects.

Great For Reducing Blood Sugar Levels

In a study published in 2014, it was proven that individuals with type 2 diabetes who took 1600 mg of ginger powder daily for 12 weeks reported a drop in their total cholesterol and triglycerides while also improving their insulin sensitivity. This means that not only will ginger lower the risk of you developing type 2 diabetes but it will also work towards better management of type 2 diabetes.

Helps Reduce the Risk of Cancer

Ginger is considered to be the powerhouse of antioxidants, and various studies have proven that the addition of ginger to one’s diet can effectively reduce oxidative stress. Oxidative stress occurs when there is a free radical build-up in the body. Free radicals are toxic substances that are formed by the body’s metabolism, along with different factors. If not eradicated, this build-up could cause cellular damage which could eventually lead to cancer. When ginger is introduced to the diet of the individual, it helps eliminate this build-up and thereby reduces the risk of developing cancer.

Helps Soothe Sore and Tired Muscles

While ginger doesn’t act as a miracle cure for your tired muscles, it does work towards soothing the pain in the long run. Studies have found that individuals who included ginger as a part of their daily diets were less likely to experience tired muscles the next day as compared to people without ginger in their diets.

Healthy Ways to Add Ginger to Your Diet

As you can see, you have everything to gain and nothing to lose when it comes to adding ginger to your everyday meal routine and to help you out, here are two healthy ways to add ginger to your daily diet:

Ginger Tea


  • A chunk of ginger sliced into 1/4th inch pieces
  • 1 cup of water
  • A few sprigs of fresh mint
  • 1 tsp of honey
  • 1 tbsp of loose tea


  • Add the ginger, water, tea, and the fresh mint to a saucepan placed over a high flame. Once it starts to simmer, reduce the heat to a low flame and let it continue to simmer for 5 minutes (If you want a strong flavor, simmer the water for 10 minutes).
  • Once the tea has finished simmering, remove the pot from the flame and run the tea through a sieve.
  • Pour the desired amount into your mug and stir in a teaspoon of honey and serve.

Paneer with Sweet Ginger Sauce


  • 250 gm fresh paneer, cut in 1-inch squares
  • 1 cm piece of sliced ginger
  • 1 tbsp oil
  • 1 cup spinach leaves
  • ½ tsp dried chili flakes
  • Cooked rice (to serve)

The Marinade

  • 1 tbsp grated ginger
  • 1 tbsp brown sugar
  • 2 tbsp soy sauce
  • Salt and pepper to taste


  • Using a toothpick, create a few holes in the paneer and cut it into bite-sized cubes.
  • In a bowl, add all the ingredients needed for marination and mix.
  • Add the paneer to the marinade and set it aside for 10 to 15 minutes.
  • Over a high flame, add half of the oil to a pan and heat until it starts smoking. Once done, add the ginger and stir fry for a few seconds. To this, add the spinach leaves and cook for 1 to 2 minutes.
  • Add a little water to this mixture and cook for another 2 minutes. Once the leaves wilt and the stems get slightly cooked (they should still have a little crunch to it), add a little salt and pepper to it and transfer it to a plate.

Add the rest of the oil to the pan. When the oil begins smoking, add in the marinated paneer pieces and stir fry till evenly browned. Add the remaining marinade. Bring it to a boil, reduce the heat, and let the gravy simmer and reduce. Sprinkle the chili flakes and spinach to this and toss.
Serve hot with steamed rice.


Ginger is quite literally the spice of life and can not only boost the flavor of your food but also improve your immunity. From treating muscle and joint pain, cold and flu symptoms, stomach pain, menstrual cramps, to skin burns, ginger is one ingredient that is beneficial in curing most ailments. Adding ginger into your daily foods will never be a disappointment when it comes to keeping diseases at bay, strengthening your immunity, and maintaining overall well-being.

Frequently Asked Questions
Q. Can ginger help you ingest food?
A. Yes, Ginger stimulates saliva secretion and helps with digestion.
Q. Is it Safe to eat ginger when you’re pregnant?
A. Yes in very low doses (1 gram/day) and natural form, ginger is safe to consume in pregnancy.
Q. Is adding ginger to your breakfast shake enough for your daily intake?
A. Yes, but it also depends on what benefits we are looking for, in general, the recommended intake of ginger in its natural form is about 4 grams.

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