Ginger root has been used for centuries for its medicinal properties and its unique flavor. From ancient Chinese medicine to modern times, this root has been used in many different ways to improve health and help with a variety of ailments. In this post, we’ll explore the health benefits and how you can incorporate it into your diet. We’ll also look at the different types of it, how to prepare it, and some delicious recipes that make use of this powerful spice. So if you’re looking to add a little zing to your life, read on to learn more about the health benefits of this root!
Ginger Root Nutrition Facts and Calories Chart
It is a popular ingredient in many dishes and is also a staple in many natural remedies. Not only does it have a distinct flavor, but it also offers numerous health benefits. The root is a good source of dietary fiber, which helps to regulate digestion and provide a feeling of fullness. It also contains several vitamins and minerals, including vitamin B6, magnesium, and potassium. Additionally, it is known to have anti-inflammatory and antioxidant properties, which help to reduce the risk of chronic diseases. Nutritional value per 100 g fresh root:
- Biotin: 0.0045 μg
- Calcium: 37.14 mg
- Carbohydrates (Carbs): 17.77 g
- Chloride: 4.7 mg
- Cholesterol: 0 mg
- Choline: 2.6 mg
- Chromium: 0.2 μg
- Copper: 0.08 mg
- Dietary Fiber: 2.8 g
- Energy (Calories): 80 kcal
- Fat: 0.75 g
- Iodine: 0.1 μg
- Iron: 0.6 mg
- Magnesium: 23 mg
- Manganese: 0.2 mg
- Molybdenum: 0.9 μg
- Pantothenic Acid: 0.179 mg
- Phosphorus: 28 mg
- Potassium: 415 mg
- Protein: 1.82 g
- Saturated fat: 0.126 g
- Selenium: 0.4 μg
- Sodium: 13 mg
- Sugars: 0.82 g
- Vitamin A: 0 IU
- Vitamin B1 (Thiamin): 0.081 mg
- Vitamin B2 (Riboflavin): 0.041 mg
- Vitamin B3 (Niacin): 0.8 mg
- Vitamin B5 (Pantothenic Acid): 0.179 mg
- Vitamin B6: 0.2 mg
- Vitamin B9 (Folate / Folic Acid): 11 μg
- Vitamin B12: 0 μg
- Vitamin C: 3.6 mg
- Vitamin D: 0 IU
- Vitamin E: 0.05 mg
- Vitamin K: 0.1 μg
- Water: 79.88 g
- Zinc: 0.3 mg
Ginger in India
The root originated in tropical Asia and spread to Europe in ancient times; it is mentioned by the Romans, listed in some of the earliest Chinese herbals, regarded in Ayurvedic medicine as a universal medicine.
- Scientific Binomial: Zingiber officinale
- Common English: Ginger Root
- Ayurvedic: Aardraka / Aadrikaa / Shrngibera / shrngavera / Katubhadra
- Unani: Zanjabeele-Ratab / Al-Zanjabeel
- Sanskrit: Adraka
- Hindi / Urdu: Adrak
- Bengali: Aada
- Marathi: Ale
- Telugu: Allam / Allamu / Allamu chettu
- Tamil: Lokottai / Ingee / Inji
- Gujarati
- Kannada: Alla / Shunthi
- Malayalam: Inchi / Enchi
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Home Remedies
1. Nausea
Ginger has been used for thousands of years to settle unsettled stomachs. Studies have shown that it calms intestinal spasms and can significantly reduce nausea. Try slowly chewing a few pieces of candied ginger when indigestion strikes.
2. Indigestion
Ginger is available in health food stores and many supermarkets. Although drinking carbonated beverages may sometimes cause indigestion, slowly sipping a small amount of real ginger ale may help alleviate the discomfort.
3. Sore Throat
The root has been shown to have anti-inflammatory, antibacterial, and antiviral properties. Ginger tea can soothe throats made raw by coughing. A steamy cup of an aromatic herbal adrak tea can help clear a stuffy nose. To brew this tea, steep 1 teaspoon freshly grated root in a cup of just-boiled water for 10 minutes. Sweeten as needed, or add a squeeze of fresh lemon juice.
4. Diarrhea
In case of diarrhea caused by indigestion, dry or fresh ginger is very useful. Powder a piece of dry ginger root along with a crystal or rock salt. Take a quarter teaspoon of this powder with a small piece of jaggery. It will bring quick relief as ginger, being carminative, aids digestion by stimulating the gastrointestinal tract.
5. Travel Sickness
This is an ideal remedy for nausea, effectively treating travel sickness and showing great success in clinical trials for severe morning sickness during pregnancy. It is effective treatment for motion sickness. Munch it or buy ginger capsules at the health food store. Ginger in capsules is ideal, but ginger snaps, candy or ginger ale can also prove effective, especially with children.
6. Morning Sickness
This root is one of the most effective anti-emetics available. If the actual herb is not available, you can take it in the form of wine, ginger ale, or snaps. Ginger is safe for treating morning sickness during pregnancy and has been prescribed in doses of up to 1 gram at a time in clinical trials with no ill effects.
7. Mumps
Dry ginger benefits the treatment of mumps. Make it into a paste and apply it over the swollen parts. As the paste dries, it reduces swelling and relieves pain.
8. Food Poisoning
The root reduces intestinal inflammation and lessens the effects of food poisoning. To treat these symptoms, drink a fresh cup of ginger tea, or take 500 mg in capsule form or 2 ml of tincture every two hours.
9. Pain and Aches
Use ginger oil in external remedies to encourage blood flow and ease muscular stiffness, aches, and pains. To make a suitable homemade substitute, add 1 tablespoon of chopped fresh ginger to 2 cups of sunflower oil and heat in a double saucepan over water for three hours. Strain and store the oil, when cool, in a dark place; use as a massage rub.
10. Abdominal Pain
Chinese and Indian medicine regard fresh and dried ginger root differently. They believe the dried root is more helpful for abdominal pain and diarrhea, while the fresh root is more suitable for feverish chills, coughs, and vomiting.
11. Cramps
A massage with ginger oil is helpful to warm up muscles and dissolve cramps. Add it to a bath, a compress, or a lotion.
Popular Healthy Recipes Featuring Ginger
It is a versatile ingredient cherished in kitchens worldwide for its distinctive flavor and aroma. It adds a warm, spicy touch to a wide variety of dishes, from beverages to savory meals to sweet treats. Here, we’ll explore some popular recipes featuring ginger and offer tips on how to best use this delightful root in your cooking.
1. Tea
- Ingredients: Fresh ginger root, water, honey, lemon (optional).
- Instructions:
- Peel and slice a piece of fresh ginger root (about 1-2 inches).
- Boil 2 cups of water and add the ginger slices.
- Simmer for 10-15 minutes.
- Strain the tea into a cup.
- Add honey and lemon to taste.
- Benefits: Soothing, helps with digestion, and can relieve nausea.
2. Ginger Ale
- Ingredients: Fresh root, sugar, water, club soda, lime juice.
- Instructions:
- Peel and grate a piece of fresh ginger root (about 1/4 cup).
- Combine the ginger, 1 cup of sugar, and 2 cups of water in a saucepan.
- Simmer for 10 minutes until the sugar dissolves and the mixture thickens.
- Strain the ginger syrup into a container.
- Mix the syrup with club soda and add a splash of lime juice.
- Serve over ice.
- Benefits: A refreshing, natural soda alternative with digestive benefits.
3. Stir-Fry
- Ingredients: Fresh ginger root, garlic, vegetables (e.g., bell peppers, broccoli, carrots), soy sauce, sesame oil, protein of choice (e.g., chicken, tofu).
- Instructions:
- Peel and finely chop or grate 1-2 inches of fresh root.
- Heat sesame oil in a large pan or wok.
- Add the ginger and garlic, sauté for 1-2 minutes.
- Add the protein and cook until done.
- Add the vegetables and stir-fry until tender.
- Pour in soy sauce and stir well to combine.
- Serve hot with rice or noodles.
- Benefits: This dish is quick, nutritious, and bursting with flavor.
4. Carrot Soup
- Ingredients: Fresh ginger root, carrots, onion, vegetable broth, coconut milk, spices (e.g., cumin, coriander), salt, and pepper.
- Instructions:
- Peel and finely chop a 2-inch piece of ginger and an onion.
- Sauté the ginger and onion in a pot with a bit of oil until softened.
- Add chopped carrots and spices, cook for a few minutes.
- Pour in vegetable broth and bring to a boil.
- Reduce heat and simmer until the carrots are tender.
- Blend the soup until smooth.
- Stir in coconut milk and season with salt and pepper.
- Serve hot with a sprinkle of fresh herbs.
- Benefits: This soup is creamy, comforting, and has a lovely balance of sweetness and spice.
5. Gingerbread
- Ingredients: Ground ginger, cinnamon, nutmeg, flour, molasses, sugar, butter, eggs, baking soda.
- Instructions:
- Preheat the oven to 350°F (175°C).
- In a bowl, mix dry ingredients: flour, ground ginger, cinnamon, nutmeg, baking soda, and salt.
- In another bowl, cream together the butter and sugar.
- Beat in the eggs and molasses.
- Gradually add the dry ingredients to the wet ingredients, mixing until well combined.
- Pour the batter into a greased loaf pan.
- Bake for 45-50 minutes or until a toothpick inserted into the center comes out clean.
- Let cool before slicing.
- Benefits: Gingerbread is a festive treat, perfect for holiday gatherings and full of warm spices.
6. Cookies
- Ingredients: Ground ginger, cinnamon, flour, sugar, butter, egg, molasses, baking soda.
- Instructions:
- Preheat the oven to 350°F (175°C).
- In a bowl, whisk together the flour, ground ginger, cinnamon, and baking soda.
- In another bowl, cream the butter and sugar until light and fluffy.
- Beat in the egg and molasses.
- Gradually add the dry ingredients to the wet ingredients, mixing until combined.
- Roll the dough into balls and place on a baking sheet.
- Flatten each ball slightly.
- Bake for 10-12 minutes or until golden brown.
- Cool on a wire rack.
- Benefits: These cookies are chewy, spicy, and perfect for a quick sweet treat.
Tips for Using Ginger in Cooking
- Peeling: Use the edge of a spoon to peel ginger. It removes the skin easily without wasting much of the root.
- Storing: Fresh ginger can be stored in the refrigerator for a few weeks. For longer storage, freeze it. You can grate it directly from the freezer.
- Grating: Use a microplane or fine grater for a smooth texture, perfect for infusing sauces and batters.
- Balancing Flavors: Ginger pairs well with both sweet and savory ingredients. Balance its spicy warmth with sweet (honey, brown sugar), tangy (lime, vinegar), and umami (soy sauce) elements.
- Dried vs. Fresh: Dried is more concentrated. If substituting dried ginger for fresh, use about 1/4 teaspoon of ground ginger for every tablespoon of fresh root.
Side Effects
No known side effects and warnings if taken in proper quantity.
FAQs.
Q. How do I store fresh ginger?
Fresh root can be stored in the refrigerator for up to a few weeks. To extend its shelf life, you can peel and freeze it. Grated or sliced root can be stored in an airtight container in the freezer, where it will keep for several months.
Q. Can ginger help with nausea?
Yes, it is well-known for its ability to reduce nausea and vomiting, especially in cases of morning sickness, motion sickness, and chemotherapy-induced nausea. Drinking ginger tea or taking supplements can help alleviate these symptoms.
Q. Is it safe to consume ginger every day?
Generally, consuming it in moderate amounts daily is safe and can be beneficial. However, excessive consumption (more than 4 grams per day) might cause mild side effects like heartburn or an upset stomach. It’s always best to consult with a healthcare provider if you have concerns or underlying health conditions.
Q. What’s the difference between fresh and dried ginger?
Fresh root has a more vibrant, zesty flavor and is commonly used in savory dishes and beverages. Dried root has a more concentrated, spicy-sweet flavor and is often used in baking and spice mixes. When substituting, use 1/4 teaspoon of ground powder for every tablespoon of fresh root.
Q. Can ginger help with inflammation?
Yes, it contains gingerol, a compound with potent anti-inflammatory and antioxidant properties. Consuming ginger can help reduce inflammation in the body, making it beneficial for conditions like arthritis and muscle pain.
Q. Can I grow ginger at home?
Yes, ginger can be grown at home in pots or in the garden. Plant a piece of fresh ginger root with visible buds in well-drained soil, keeping the buds facing upwards. Water regularly and provide partial shade. It typically takes several months to mature, and you can harvest the root as needed.