Health benefits of ginger and simple ways to incorporate this zesty root into your diet

With its uniquely sweet and spicy flavour and unmistakable aroma, ginger has become a culinary star in both sweet and savoury dishes worldwide. 

Beyond its ability to elevate recipes, this zesty root boasts a host of health benefits that support overall well-being, reports Harvard Health Publishing. 

Ginger, scientifically known as Zingiber officinale, hails from southeastern Asia. While the above-ground stems of the ginger plant occasionally feature in Asian cuisine, it is the underground rhizomes that are most treasured for culinary and medicinal purposes.

Available in fresh, dried, ground, or preserved forms, ginger brings a zingy kick to savory dishes like curries and stir-fries, while adding warmth and spice to teas, baked goods, and desserts.

Health benefits of ginger

Digestive aid

For centuries, ginger has been a go-to remedy for nausea, vomiting, and upset stomach. Modern research supports its effectiveness in treating these symptoms, especially when caused by pregnancy or chemotherapy. Ginger is also known to alleviate bloating, intestinal gas, and motion sickness. These benefits stem largely from gingerol, a bioactive compound that accelerates the movement of food through the digestive system.

Anti-inflammatory properties

Ginger's anti-inflammatory effects can contribute to various health benefits, including:

Pain relief: A review in Phytotherapy Research found that ginger can reduce pain and inflammation associated with premenstrual syndrome, post-exercise muscle soreness, knee osteoarthritis, and migraines.

Managing chronic conditions: Ginger may help control inflammation linked to ulcerative colitis, Crohn's disease, rheumatoid arthritis, psoriasis, and lupus.

Heart health: Researchers are exploring whether therapeutic doses of ginger may protect the heart and blood vessels.

Ginger powder and supplements

Ginger powder retains many of the health benefits of fresh ginger, albeit with slightly reduced anti-inflammatory properties. Supplements offer another option, especially for those who dislike ginger's strong taste. However, since supplements are not regulated by the FDA, it's essential to choose those reviewed by third-party organizations such as NSF International or the U.S. Pharmacopeia.

How to incorporate ginger into your diet

Adding ginger to your meals is easy and versatile:

Ginger tea: Brew a simple and refreshing tea by peeling and slicing fresh ginger, then steeping it in boiling water for up to 10 minutes.

Baked goods: Ground ginger is a classic ingredient in gingersnaps and gingerbread. For added texture and flavor, try minced crystalized ginger or grated fresh ginger.

Savory dishes: Freshly peeled and chopped ginger enhances stir-fries. Pair it with chicken or tofu, snap peas, red peppers, broccoli, and unsalted peanuts. Add ginger when sautéing garlic, then finish the dish with a soy-sesame oil sauce sweetened with a touch of brown sugar.

Seasoning: Sprinkle ginger powder into soups, stews, or dry rubs to add depth and warmth.

Choosing and storing fresh ginger

When shopping for ginger, select pieces that are firm, with taut, thin skin. Avoid shriveled roots or those with soft spots. Don't worry if the flesh has a blue or green tinge; it's safe to eat and won't affect the flavor. Larger roots with fewer knobs are easier to peel and work with.

Store ginger in the crisper drawer or in a plastic bag with the air removed. For long-term storage, freeze ginger after washing and drying it. Whether peeled, sliced, chopped, minced, or whole, frozen ginger is easy to use in recipes.

A zesty root for your health

Ginger isn't just a culinary delight; it's a natural powerhouse with benefits for digestion, inflammation, and pain relief. By incorporating this versatile root into your diet, you can enjoy both its flavor and its health-boosting properties.