When the days get shorter and it's cold outside, there's nothing more warming than a cup of ginger tea, a curry with fresh ginger or a ginger shot. This spicy root not only has a warming effect, but also has a range of proven health benefits. From strengthening your immune system to improving your digestion, ginger is a natural way to give your body a boost during the winter months. Read on to discover the health benefits!
In this article, you will read:
- What ginger is
- What the health benefits of ginger are
- Why ginger is so good during the winter months
- How to best use ginger
- What enhances the effect of ginger
What is ginger?
Ginger (Zingiber officinale) is a herbaceous root that has been used as a spice and medicinal plant for thousands of years. The ginger plant originates from southern China, but is now valued worldwide as a flavouring in cooking and for its health benefits.
The taste of ginger is unique: fibrous and juicy, with a spicy sharpness, but at the same time fresh and sweet. Fun fact: the flavour changes when ginger is heated, for example in tea or dishes. Raw ginger is quite spicy, which is why it is often used in dishes; the root is perfect in Asian recipes, but also in stews, broths, fresh ginger tea or a ginger shot.
Active substances
Ginger contains various substances that give it its flavour, aroma and health benefits.
The most important active substances are gingerols, shogaols, paradols and zingerone. Gingerols are mainly found in fresh ginger. They give it its sharp, spicy flavour and have anti-inflammatory and antioxidant properties. When ginger is dried, these gingerols partly change into shogaols, which often have an even stronger effect on inflammatory reactions and as an antioxidant. Paradols are formed from shogaols and also have protective effects in the body.
When ginger is heated, for example by baking, cooking or drinking it in tea, some of the gingerols break down and form zingerone. Zingerone gives a sweeter, milder flavour and acts as an antioxidant and anti-inflammatory. Ginger also contains essential oils with substances such as zingiberene and bisabolene, which not only contribute to its aroma and flavour, but may also have antibacterial and immune-supporting properties. Together, these substances make ginger not only a flavouring for the kitchen, but also a source of interesting health benefits.
Health benefits of ginger
Discover six scientifically proven benefits that make ginger a valuable addition to your diet:
1. Improves digestion
Ginger aids digestion by helping the stomach to digest food more quickly and improving bowel function. This can help reduce symptoms such as bloating, gas and constipation. Ginger is also known to help reduce nausea and vomiting, for example in cases of travel sickness or pregnancy.
2. Supports the body's natural response to inflammation and pain
The active substances in ginger, such as gingerol and shogaol, have powerful anti-inflammatory and analgesic properties. This can help with, for example, muscle pain after exercise, joint pain (such as osteoarthritis) and menstrual cramps.
3. Improves blood sugar levels
Ginger can contribute to better blood sugar control and increased insulin sensitivity. The substance gingerol ensures that cells absorb glucose better, which improves the effect of insulin. Studies have indeed shown that daily intake of ginger powder has beneficial effects on blood sugar levels in people with type 2 diabetes.
4. Strengthens the immune system
Thanks to its antioxidant and antimicrobial properties, ginger can help strengthen the immune system. It increases the production of glutathione, an important antioxidant in the body, and can help reduce oxidative stress and inflammation.
5. Supports heart health
Ginger has a positive effect on heart health. It can contribute to a healthy heart by lowering blood pressure, cholesterol levels and triglycerides. This can reduce the risk of cardiovascular disease.
6. Has a warming effect
In Ayurvedic medicine, ginger is considered a powerful warming herb. It stimulates the digestive fire (Agni), promotes blood circulation and helps remove excess mucus. Science also confirms this: in one study, a significant increase in hand temperature was observed after drinking ginger tea, suggesting that ginger contributes to increased blood flow.
Why ginger is ideal in winter
Although you can enjoy its health benefits all year round, ginger is especially recommended as a dietary supplement in winter. Thanks to its warming properties, it stimulates blood circulation and gives the body a pleasant feeling of warmth. What's more, ginger supports the immune system, helps with colds and can improve digestion when you eat heavier, winter meals. Ideal for winter, in other words!
How do you use ginger?
Ginger can be used in various ways:
- Fresh: Add grated ginger to smoothies, juices or salads.
- Shot: Juice fresh ginger and take a shot, either pure or with orange juice and lemon.
- Tea: Make a cup of ginger tea by steeping fresh ginger in hot water.
- Powder: Use ginger powder in baking recipes or as a spice in meals.
- Supplements: Consider ginger supplements, especially if you have trouble getting enough fresh ginger.
A daily dose of 2 to 4 grams of ginger is considered safe for most people. Please note: if you are taking blood thinners or diabetes medication, it is advisable to consult a doctor first.
Which herbs and supplements enhance the effects of ginger?
Ginger works well with various herbs, vitamins and minerals, often enhancing its health benefits. For example, ginger is often combined with turmeric, as both herbs have anti-inflammatory and antioxidant properties, which means they reinforce each other. Garlic and cayenne pepper also go well with ginger, especially for supporting digestion and circulation. In terms of vitamins and minerals, ginger works well with vitamin C, vitamin B complex and vitamin D, which strengthen the immune system and increase energy levels. In addition, ginger can support the action of magnesium and zinc, minerals that are important for muscle and nerve function and the immune system.
Conclusion
Ginger is a powerful root with many health benefits, from supporting digestion to strengthening the immune system and promoting heart health. The active compounds, such as gingerol and shogaol, work together with other herbs, vitamins and minerals to enhance the effects. By incorporating ginger into your daily routine, for example by drinking ginger tea and using it in dishes, you can benefit from this natural health boost!
