Ginger — Natural Body Protector: Benefits, Side Effects, and Proper Usage

Is it true that ginger is very beneficial? Can regular ginger boost immunity and even help with weight loss? Yes! This spicy root is a powerful natural antioxidant that strengthens the body's defensive forces, improves digestion, and speeds up metabolism.

Ginger is a powerful natural remedy with a long history of use in traditional medicine. Modern research confirms: it helps with colds, reduces inflammation, relieves nausea, and even promotes weight loss.

But what exactly are ginger's benefits for the body, are there any contraindications, and how should it be properly consumed to get maximum benefits?

💡 Let's figure it out!

📌 In this article, you'll learn:

• What beneficial substances ginger contains
• Which diseases it actually helps with
• How best to use it
• Who should be careful with its consumption
• How to store it

Disclaimer:The information presented in this article is for informational purposes only and is not medical advice. Before using ginger for medicinal purposes, especially if you have chronic diseases, are pregnant, or taking medications, it is recommended to consult with a doctor. The author and website administration are not responsible for possible consequences related to the independent application of information from the article.

How Does Ginger Affect Health?

Ginger is known for its specific aroma and spicy taste due to the compound gingerol. It has beneficial effects on the body in several ways:

• Anti-inflammatory and antiseptic action. Slows down the growth of bacteria and viruses, helps with colds and flu, especially when combined with lemon and garlic. I always drink ginger tea with lemon when I have a cold. It helps me deal with fever symptoms without taking antipyretics. However, tea should only be drunk with a low fever. If body temperature is above 38.5°C (101.3°F), ginger can increase body temperature and put additional strain on the body.
• Pain-relieving. Ginger root relieves spasms and relaxes muscles, eases stomach and intestinal pain.
• Tonic effect. Improves well-being, provides energy, and helps cope with stress. That's why many prefer ginger tea for an energy boost, but it shouldn't be drunk before bedtime.
• Helps with cough. Is included in many cough medicines, such as syrups and throat lozenges.
• Fights fungus. Compresses made from grated ginger help with fungal nail infections.
• Protects the nervous system. Improves brain function and reduces the risk of age-related diseases such as Alzheimer's.
• Supports liver function. Helps remove toxins and protects liver cells.
• Regulates blood sugar levels. Improves metabolism, making it suitable even for people with diabetes.
• Helps with nausea. Effective for motion sickness and morning sickness in pregnant women.
• Supports Heart Health. Cleanses blood vessels and improves heart function.
• Promotes weight loss. Accelerates metabolism and helps burn fat. That's why ginger is used in weight loss diets.

Furthermore, studies show that ginger may slow the development of certain types of cancer, which is why it's being actively studied for the creation of new medicines.

What Are the Benefits for the Body?

Ginger's beneficial properties aren't limited to gingerol. The spicy plant contains:

• Ascorbic acid (Vitamin C) — has immunomodulating effects, strengthens blood vessel walls.
• Thiamine, riboflavin, niacin (Vitamins B1, B2, B3) — improve tissue blood supply, lower glycemia, stabilize metabolic processes, improve blood circulation.
• Retinol (Vitamin A) — improves vision, hair and nail condition, accelerates tissue regeneration. Capsules with this substance are often prescribed by ophthalmologists and cosmetologists.
• Potassium — strengthens neuromuscular connections, maintains stable water balance in the body, combined with magnesium stabilizes myocardial functions, regulates cardiovascular system function.
• Magnesium — has a calming effect, reduces nervous system excitability. During pregnancy, magnesium supplements help relieve leg cramps.
• Phosphorus, calcium — responsible for dental health, new bone tissue formation, bone restoration and preservation.
• Zinc — stimulates insulin synthesis, male sex hormones, and pancreatic enzymes necessary for proper digestion.
• Iron — participates in blood formation, gas exchange between the body and environment, normalizes thyroid function, boosts immunity.
• Manganese — affects coagulation processes (blood clotting), hemostasis condition.
• Inulin — a polysaccharide that helps normalize blood sugar. It gives the body energy without insulin hormone involvement.

In 100g of ginger: 1.8g protein (1.96% of recommended daily intake), 0.8g fat (1.19%), 15.8g carbohydrates (11.37%). The glycemic index is 15 units. Energy value is 80 kcal per 100g. Thus, we see that ginger's benefits for the body cover almost all organs from brain to teeth and nails.

How to Use Ginger for Maximum Benefits?

• Raw Ginger: Add to smoothies, soups, or chew a small slice daily.
• Ginger Tea: Steep fresh ginger slices in hot water for 10 minutes.
• Powdered Ginger: Mix into dishes, smoothies, or warm drinks.
• Ginger Supplements: Available in capsules but should be taken with medical advice.

Dietitians and doctors recommend consuming fresh ginger. In this form, it retains the maximum amount of beneficial substances. When buying, pay attention to the appearance and density of the roots. A good root should be firm. Dried roots contain less juice and more rough fibers, which are difficult to chew and digest. The skin should be smooth and thin — this indicates young ginger. The longer it's stored, the fewer vitamins, macroelements, microelements, and alkaloids it contains.

Pickled ginger takes second place in antimicrobial, anti-inflammatory, and cold-fighting properties. This spicy addition stimulates gastric juice production, boosts immunity, and helps warm up in cold weather. When buying the product, read the composition and check the expiration date. Quality spice doesn't contain much vinegar, dyes, or sweeteners. Preference should be given to light pink pieces rather than bright red ones. If buying from a market, it's advisable to smell and taste it.

Powder from dried root in the form of spice is better suited for long-term storage. Processing by freeze-drying doesn't affect the product's healing properties and preserves its taste and aroma.

There are many recipes with ginger, from the aforementioned tea to ale, cookies, and soup. But naturally, the best option will be consuming ginger with minimal heat treatment, as high temperatures destroy vitamins in products and they lose their beneficial properties.

In Which Cases is Ginger Not Recommended?

Despite its many beneficial properties, ginger root is quite pungent and therefore aggressively affects the mucous membranes of the digestive tract organs. Its tonic properties can also be dangerous for cardiac conditions.

The spice is contraindicated in the following cases:

• Stomach and duodenal ulcers;
• Inflammatory diseases of the stomach and large intestine mucosa — gastritis, colitis;

Allergy sufferers, asthmatics, and diabetics need to be careful with root consumption.

Potential Side Effects of Ginger

In healthy people, side effects can occur from overdose. If you overdo it with spices or eat too much pickled root, you may experience heartburn and stomach discomfort. If contraindications are ignored, possible effects include:

• Allergic reactions;
• Lower blood sugar levels (caution for diabetics);
• Sharp decrease in blood pressure, up to fainting;
• Tachycardia — increased heart rate;
• Acute pain in the upper abdomen, with ulcers, bleeding due to stomach wall perforation (ulcer perforation) is possible;
• Increased uterine tone in pregnant women — a condition that can lead to premature birth or spontaneous pregnancy termination in early stages;
• Intense pain in the right hypochondrium (with gallstones).

Important! To increase the shelf life of fresh roots, they are sometimes treated with chemical compounds. If the product raises doubts, it should be soaked in cool water.

What Foods to Combine It With?

In dried form, the root goes well with meat and fish dishes. Ginger powder is added to dough for gingerbread, cookies, and cakes.

As a medicinal remedy, ginger is used for preparing beverages:

• Invigorating cold mixture. Pour hot water over orange, lemon, and grapefruit slices, steep for 15 minutes, periodically pressing the slices with a spoon to release juice. Grate ginger root finely, squeeze out juice, add to citrus infusion.
• Tea. Fresh root shouldn't be steeped with boiling water, or it will lose some vitamins. Grated mass is poured with water heated to 90-95°C (194-203°F), steeped and added to tea (black, green, oolong, or any herbal tea).

Given the plant's invigorating property, drinks are best consumed in the first half of the day.

How to Store It?

Storage method depends on the product's original form. Fresh unpeeled root can be stored in the refrigerator for 60 days, pickled slices — no more than two weeks. Dry spice should be stored at room temperature in an airtight container. If you want to stock up, fresh root can be frozen. First, it's washed, peeled, and cut into small sticks. Frozen product storage time is 1 year. The downside of this storage method is the loss of some healing properties.

FAQs About Ginger

1. Can I eat ginger every day?

Yes, moderate daily consumption (1-2 grams) is generally safe and beneficial.

2. Does ginger help with bloating?

Yes, ginger promotes digestion and helps reduce bloating and gas.

3. Can ginger lower blood pressure?

Studies suggest ginger may help lower blood pressure, but it should not replace prescribed medications.

4. Is ginger safe during pregnancy?

In small amounts, ginger can help with nausea during pregnancy, but consult a doctor before use.

5. Can ginger help with colds?

Yes, ginger has anti-inflammatory properties that can ease cold symptoms and support the immune system.

Conclusion

Ginger is a versatile and powerful natural remedy that can benefit digestion, immunity, heart health, and more. Whether consumed fresh, as a tea, or in supplements, it’s an easy way to improve overall well-being.