Ginger

Synonyms

German: Ginferwurzel, Ingberwurzel, Ingwerklauen, Ingwerwurzel, Ingwerwurzel, Ingwerzehen. English: Ginger, ginger root, Jamaica ginger. Latin: Radix Zingiberis, Rhizoma Zingiberis.

General information

Ginger is the rhizome of a plant whose botanical name is Zingiber officinale. Originally from South East Asia, it is found in almost all tropical countries and is now also cultivated in China, the Caribbean and the USA. The ginger plant is a tropical rhizome plant with narrow leaves up to 20 cm long. Its perennial rhizome is creeping and branches out widely. Annual shoots over one meter high grow from it. The yellow flowers have a yellow-brown-purple spotted stamen and sit in a cone-like inflorescence. The ginger rhizome has played an important role in Chinese and Indian medicine since ancient times. In some tropical countries, it is traditionally used to combat schistosomiasis. In Asian cuisine, ginger is mainly used as a spice. Ginger is also used in the food industry in the production of ginger ale (ginger beer).

Effects and ingredients

The medically effective component of the ginger rootstock is its viscous balsam (oleoresin). This consists of essential oils and pungent substances, the gingerols and shoagols. The pungent substances counteract nausea. The exact mechanism of action is not yet known, but a direct effect on the gastrointestinal tract is suspected. Ginger also promotes the production of saliva, gastric juice and bile as well as intestinal function. Ginger also has a bactericidal and fungicidal effect.

Areas of application

Ginger-containing medicines or preparations can be used to treat indigestion, flatulence, nausea and vomiting and to prevent travel sickness or seasickness. Dizziness can also be treated with ginger. Other uses of ginger include stimulating the appetite and generally aiding digestion. In Ayurvedic medicine, ginger is used to treat migraines. Ginger oil is also suitable for combating Colorado potato beetles. Ginger may also have a beneficial effect on stomach ulcers and rheumatic joint complaints. However, these applications have not yet been sufficiently investigated. In hot countries, ginger is popular as an additive in coffee or tea due to its stimulating effect on perspiration.

Health benefits of ginger

Ginger is one of the healthiest spices on the planet. It is packed with nutrients and bioactive compounds that have been scientifically proven to have benefits for the brain and body. Ginger has a long history of use in various areas of traditional/alternative medicine. Ginger is used either fresh, dried or as an oil or juice and the primary biologically active ingredient in ginger is gingerol, which is responsible for most of the medicinal properties of ginger. Among other things, gingerol has pronounced anti-inflammatory and antioxidant effects (1). In the following sections, we will take a closer look at these potential health benefits.

Ginger can be used to treat many forms of nausea - especially morning sickness

Ginger appears to be highly effective when it comes to treating nausea (2). Ginger has a long history of use as a remedy for seasickness and there is evidence that ginger may be as effective as prescription drugs in this regard (3). Ginger can relieve nausea and vomiting after surgery and in cancer patients during chemotherapy treatment (4, 5). However, ginger appears to be most effective when it comes to relieving pregnancy-related morning sickness. According to a study review that looked at 12 scientific studies that included a total of 1,278 pregnant women, 1.1 to 1.5 grams of ginger can significantly reduce symptoms of nausea (6). However, ginger had no effect on vomiting episodes in these studies. Although ginger is considered safe and harmless, pregnant women should consult their doctor before using ginger. There are some experts who believe that ginger may increase the risk of miscarriage, although there are no studies to support this yet.

Summary: 1.1 to 1.5 grams of ginger can help prevent different types of nausea. This applies to seasickness, chemotherapy-related nausea, post-surgery nausea and morning sickness.

Ginger can relieve muscle pain and soreness

Ginger has been shown to help with exercise-induced muscle pain. In one study, the consumption of 2 grams of ginger per day taken over a period of 11 days significantly reduced muscle pain in people performing elbow exercises (7). Ginger does not have an immediate effect, but can reduce the progression of muscle pain from day to day (8). These effects are believed to be mediated by the anti-inflammatory properties of ginger.

Summary: Ginger appears to be effective in reducing the progression of muscle pain and may reduce exercise-induced muscle soreness.

The anti-inflammatory effects of ginger may help with osteoarthritis

Osteoarthritis is a common condition that involves degeneration of the joints, leading to symptoms such as joint pain and stiffness. In a controlled study involving 247 subjects with osteoarthritis of the knee, subjects taking a ginger extract had less pain and required less pain medication (9). Another study concluded that a combination of ginger, mastic, cinnamon and sesame oil can relieve pain and stiffness in osteoarthritis patients when applied to the skin (10).

Summary: There are some studies showing that ginger can reduce symptoms of osteoarthritis.

Ginger can dramatically lower blood sugar levels and reduce risk factors for heart disease

This area of research is still relatively new, but there is evidence that ginger may have pronounced anti-diabetic effects. In a 2015 study of 41 subjects suffering from type 2 diabetes, 2 grams of ginger powder per day reduced blood glucose levels by 12% (11). Ginger also dramatically improved HbA1c levels (a marker for long-term blood glucose levels) by around 10% over the course of 12 weeks. In addition, a 28% reduction in the apoB to apoA-I ratio and a 23% reduction in markers of lipoprotein oxidation were observed. These are both primary risk factors for heart disease. However, it should be kept in mind that this was only a small study. While the results are very impressive, they need to be confirmed by larger scale studies before the use of ginger for this purpose can be recommended.

Summary: Ginger has been shown to lower blood glucose levels and improve various risk factors for heart disease in type 2 diabetes patients.

Ginger can help in the treatment of chronic indigestion

Chronic indigestion, known as dyspepsia, is characterized by recurring pain and discomfort in the upper part of the stomach. Delayed gastric emptying is believed to be one of the primary contributing factors to this condition. Interestingly, ginger has been shown to accelerate gastric emptying in people suffering from this type of discomfort. After consuming soup, ginger reduced the time required for gastric emptying from 16 to 12 minutes (12). In a study of 24 healthy volunteers, 1.2 grams of ginger powder before a meal accelerated gastric emptying by 50% (13).

Summary: Ginger appears to speed up gastric emptying, which may be beneficial for people suffering from digestive discomfort.

Ginger powder can significantly reduce menstrual pain

Menstrual pain is pain that women experience during their menstrual cycle. One of the traditional uses of ginger is for pain relief, including menstrual pain. In one study, 150 women were instructed to take 1 gram of ginger powder during the first three days of their menstrual period (14). In this study, ginger was as effective at relieving pain as the drugs mefenamic acid and ibuprofen. Summary: Ginger appears to be very effective for treating menstrual pain when taken at the beginning of the menstrual period.

Ginger can lower cholesterol levels

High LDL cholesterol levels (the so-called "bad" cholesterol) are associated with an increased risk of heart disease. Diet can have a strong influence on LDL cholesterol levels. In a 45-day study of 85 subjects with high cholesterol levels, 3 grams of ginger powder significantly reduced most cholesterol markers (15). This is supported by the results of a study conducted on rats with hypothyroidism. In this study, a ginger extract lowered LDL cholesterol levels to a similar extent as the cholesterol-lowering drug atorvastatin (16). Both studies also showed reductions in total cholesterol and triglyceride levels in the blood.

Summary: There is some evidence that ginger can significantly reduce both LDL cholesterol and triglyceride levels in the blood in both humans and animals.

Ginger contains a substance that could help prevent cancer

Cancer is a very serious disease characterized by the uncontrolled growth of abnormal cells. Ginger extracts have been studied as an alternative treatment for various forms of cancer. The anti-cancer effects of ginger are attributed to 6-gingerol, a substance found in large quantities in raw ginger (17, 18). In a study involving 30 test subjects, 2 grams of ginger extract per day significantly reduced pro-inflammatory signaling molecules in the intestine (19). However, these results could not be confirmed in a follow-up study carried out on people with an increased risk of colorectal cancer (20). There is limited evidence that ginger may be effective in the treatment of pancreatic cancer, breast cancer and ovarian cancer. However, further research is needed to confirm this (21, 22, 23).

Summary: Ginger contains a substance called 6-gingerol, which could help treat cancer. However, this needs to be investigated further.

Ginger could improve brain function and protect against Alzheimer's disease

Oxidative stress and chronic inflammation can accelerate the ageing process. These factors are also believed to be among the key factors contributing to the development and progression of Alzheimer's disease and age-related decline in cognitive function. Some animal studies suggest that the antioxidant and bioactive compounds contained in ginger may inhibit inflammatory reactions that occur in the brain (24). There is also evidence that ginger can directly promote brain function. A study of 60 middle-aged women showed that ginger extract can improve reaction time and working memory (25). There are also numerous animal studies showing that ginger can protect against age-related decline in brain function (26, 27, 28).

Summary: Studies suggest that ginger may protect against age-related damage to the brain. Ginger may also improve brain function in older women.

The active ingredients in ginger may help fight infection Gingerol, the bioactive substance found in fresh ginger, may help reduce the risk of infection. Ginger has been shown to inhibit the growth of a variety of bacteria (29, 30). Ginger is very effective when it comes to fighting oral bacteria associated with inflammatory gum disease (31). Fresh ginger may also be effective in combating the RSV virus, which is a common cause of respiratory infections (32).

Stiftung Warentest writes about ginger

A great natural remedy! Ginger contains a concentrated load of different oils. Gingerol, for example, has a very similar composition to aspirin. It helps with headaches and migraines and thins the blood. Other substances have an expectorant effect (good for bronchitis), combat nausea and vomiting (for travel sickness) and boost the immune system.

Source: Stiftung Warentest

Side effects

There have been no reports of side effects when ginger is taken at the recommended doses. However, it is recommended to follow the instructions of the respective product.

References

Further sources

Keating A, Chez RA. Ginger syrup as an antiemetic in early pregnancy. Altern Ther Health Med. 2002 Sep-Oct;8(5):89-91.
Lien HC, Sun WM, Chen YH, Kim H, Hasler W, Owyang C. Effects of ginger on motion sickness and gastric slow-wave dysrhythmias induced by circular vection. Am J Physiol Gastrointest Liver Physiol. 2003 Mar;284(3):G481-9
Pongrojpaw D, Chiamchanya C. The efficacy of ginger in prevention of post-operative nausea and vomiting after outpatient gynecological laparoscopy. J Med Assoc Thai. 2003 Mar;86(3):244-50
Hashimoto K, Satoh K, Murata P, Makino B, Sakakibara I, Kase Y, Ishige A, Higuchi M, Sasaki H. Component of Zingiber officinale that improves the enhancement of small intestinal transport. Planta Med. 2002 Oct;68(10):936-9
Fuhrman B, Rosenblat M, Hayek T, Coleman R, Aviram M. Ginger extract consumption reduces plasma cholesterol, inhibits LDL oxidation and attenuates development of atherosclerosis in atherosclerotic, apolipoprotein E-deficient mice. J Nutr. 2000 May;130(5):1124-31
Liu N, Huo G, Zhang L, Zhang X. [Effect of Zingiber OfficinaleRosc on lipid peroxidation in hyperlipidemia rats] Wei Sheng Yan Jiu. 2003 Jan;32(1):22-3
Leal PF, Braga ME, Sato DN, Carvalho JE, Marques MO, Meireles MA. Functional properties of spice extracts obtained via supercritical fluid extraction. J Agric Food Chem. 2003 Apr 23;51(9):2520-5
Topic B, Hasenohrl RU, Hacker R, Huston JP. Enhanced conditioned inhibitory avoidance by a combined extract of Zingiber officinale and Ginkgo biloba. Phytother Res. 2002 Jun;16(4):312-5
Vishwakarma SL, Pal SC, Kasture VS, Kasture SB. Anxiolytic and antiemetic activity of Zingiber officinale. Phytother Res. 2002 Nov;16(7):621-6
Ficker CE, Arnason JT, Vindas PS, Alvarez LP, Akpagana K, Gbeassor M, De Souza C, Smith ML. Inhibition of human pathogenic fungi by ethnobotanically selected plant extracts. Mycoses. 2003 Feb;46(1-2):29-37
Akoachere JF, Ndip RN, Chenwi EB, Ndip LM, Njock TE, Anong DN. Antibacterial effect of Zingiber officinale and Garcinia kola on respiratory tract pathogens. East Afr Med J. 2002 Nov;79(11):588-92