All About Ginger

by Ryan Andrews,

What is ginger?

Ginger, aka Zingiber officinale, is a rhizome, a thick underground stem that sprouts roots and shoots.

Each ginger plant can grow up to three feet high and produce 2-5 sections of ginger, which can be harvested year-round. After a ginger root is broken off from the main plant it is washed and dried in the sun.
Once dried, it can be used for cooking or medicinal purposes.

Ginger as medicine

Ginger is one of the oldest medicinal foods.
Since the herb originated in Southeast Asia, it’s not surprising that ancient Chinese and Indian healers have made ginger a part of their toolkit for thousands of years.
Ayurvedic texts credit ginger as a “universal great medicine”. An old Indian proverb says that “everything good is found in ginger.” Traditional Chinese medicine holds that ginger “restores devastated yang” and “expels cold”.
Currently, since ginger grows best in warm, damp areas, it’s currently cultivated in China, India, Australia, and Jamaica. China and India produce most of the world’s ginger, with half being produced on India’s Malabar Coast.
Today, ginger is still used as food and medicine. Modern Western science has confirmed its usefulness for treating a variety of conditions.
Zingerone, shogaols, gingerols, and volatile oils give ginger its distinct aroma and flavour, as well as its medical properties. The amount of these therapeutic compounds in ginger is determined by geography, time of harvest, and processing methods.

Active compounds in ginger

Anti-inflammatory & anti-oxidant

Consuming ginger may help to decrease muscle soreness, inflammation, and relieve osteoarthritis pain.
It’s far from a sure thing (data is mixed), but one theory is that ginger may inhibit COX (cyclooxygenase) and LOX (lipooxygenase), making it anti-inflammatory. NSAIDs work in a similar fashion, but only inhibit COX (leading to upregulation of LOX).
Since ginger appears to inhibit both COX and LOX, it can lead to a lower production of chemical messengers like LTs (leukotrienes), TNF (tumor necrosis factor), and PGs (prostaglandins). This occurs systemically and at the site of inflammation, helping with pain relief.

Ginger may inhibit both COX and LOX

Unlike NSAIDs, ginger doesn’t appear to harm  the stomach or kidneys (in normal amounts), and may even have anti-ulcer properties.

Nausea

Ginger might help decrease nausea from chemotherapy, motion, pregnancy, and surgery. But data is mixed. It seems most effective for nausea related to pregnancy and surgery.
Ginger works by inhibiting serotonin receptors, exerting anti-nausea effects at both the brain and gut level. It may also decrease the release of vasopressin, diminishing nausea related to motion.

Digestion

Ginger has been valued as a digestive aid since the Middle Ages. Ginger can calm over-active stomach contractions, allowing stomach contents to enter the intestines (this may also help to decrease heartburn). It also contains an enzyme called zingibain that may assist in protein digestion.

Blood pressure & asthma

Animal studies have shown that ginger might help to control high blood pressure.
It’s thought that ginger may act (in a much weaker way) similarly to calcium channel blockers. Over several months, ginger may promote smooth muscle relaxation and more elastic blood vessels. Smooth muscle relaxation might also be a benefit to asthmatics. Note: these effects are based on theory and rat studies so far.

Cholesterol

In rodents, ginger can help to lower LDL cholesterol and triglycerides while raising HDL – at levels similar to conventional lipid lowering drugs. It may also decrease the liver’s production of cholesterol and increase cholesterol excretion (via bile/fecal excretion). Human trials have yet to show benefits.

Cancer

Population based studies show that those living in Southeast Asian countries have a lower incidence of cancers than folks in the Western world. It’s thought that some of the plants they consume have anti-cancer properties; ginger might be one of them.
Tumor promotion is linked with inflammation and oxidative stress. Thus, the anti-inflammatory and anti-oxidative properties of ginger could play a role in cancer prevention. Further, ginger might activate a tumor suppressor gene and downregulate a gene that plays a role in metastasis.
However, anti-cancer data on ginger has only been demonstrated in test tubes and animals so far.

Anti-bacterial

Ginger might help destroy oral pathogens and H. pylori (the bacteria that causes stomach ulcers), making it anti-bacterial.

Migraines

Ginger may help to reduce migraine headaches (pain and frequency), similar to some prescription medications.

Miscellaneous

You can even add ginger to baths and foot soaks.
Because of ginger’s anti-inflammatory and anti-bacterial action, it may help keep skin clear and free of blemishes. It may also help fight skin discolouration and aging, both when consumed and topically applied.
Ginger may help your sex life. The famous Arab physician Avicenna wrote that ginger “increases lustful yearnings”, and ginger appears in the Kama Sutra. Rat studies confirm that ginger may help increase testosterone.

Drug interactions

It’s possible that ginger could interact with calcium channel blockers and drugs that lower blood sugar. There have been reports showing interactions with blood thinning drugs. Five grams (or more) of ginger has anti-platelet action.
If you’re taking ginger medicinally, consider using standardized capsules or tablets, so that you can be sure of the dose you’re getting.
Consuming a lot of ginger at once (like, eating an entire knob of it) might result in heartburn, diarrhea, and mouth irritation. Besides that – ginger seems to be safe. After all, you could easily consume a fair bit of ginger normally in foods (such as pickled ginger with sushi).

Ginger as food

Choose firm, shiny-skinned and smooth knobs. Don’t buy roots with sprouts.
Peeled and sealed, ginger will keep in the fridge for about 2 weeks. It will keep unpeeled in a dark, cool place for weeks. Freeze if storing for long periods.
Peel ginger before using it; don’t consume the skin.
You can use ginger fresh, dried, crystallized, preserved, or pickled. If you aren’t willing to buy fresh, check out preserved versions.
Use ginger anywhere you need some zing. This includes dipping sauces, dressings, rubs, pesto, teas, and even Super Shakes. To convert a recipe from dried ginger, substitute in 6 parts fresh grated ginger for 1 part of ground.

How to Peel Ginger - CHOW.com

How to prepare fresh ginger

Making ginger tea

 

Summary and recommendations

Consuming 1-2 grams of ginger might help with nausea, muscle soreness, and digestion. Beyond that, ginger has the potential to promote overall health, but the data is limited. Ginger doesn’t appear to cause any health problems.
Don’t exceed 4 grams of ginger per day from food, drink and supplements.
Check with your doctor if pregnant, as ginger supplementation is controversial.

Extra credit

Ginger is in the same family as cardamom and turmeric.
Beta-elemene is an anti-cancer pharmaceutical derived from ginger.
In India, basil leaves combined with ginger is a popular remedy for children’s stomachaches.
The use of ginger in Asia is common because it’s believed to cleanse the body of toxins from meat dishes.
At one time in England, three pounds of ginger was the going rate for one head of cattle.
Chewing on a piece of fresh ginger might relieve a sore throat and hoarseness.
Eating slices of ginger sprinkled with salt before meals can aid digestion.
Some say that ginger is a “warming” food for the body.
Ginger is a main ingredient in kimchi.
When ginger is used in large quantities it can mask the odor of fish.
Ginger was so popular in Europe that it was used like salt and pepper. Folks even sprinkled it on beer (the origin of ginger ale).

Further resources

In 3-6 months you could have your own ginger if you grow it yourself.

References

Hughes MS. Flavor foods – spices and herbs. Lerner Publications Company. 2000.
Andoh E. Kansha. Ten Speed Press. 2010.
Simonds N. A spoonful of ginger. Borzoi Book. Random House. 1999.
Simonds N. Spices of life. Borzoi Book. Random House. 2005.
Hill T. The contemporary encyclopedia of herbs & spices. John Wiley & Sons, Inc. 2004.
McBride K. The herbal kitchen. Conari Press. 2010.
Pillai AK, et al. Anti-emetic effect of ginger powder versus placebo as an add-on therapy in children and young adults receiving high emetogenic chemotherapy. Pediatr Blood Cancer 2011;56:234-238.
Zick SM, et al. Phase II trial of encapsulated ginger as a treatment for chemotherapy-induced nausea and vomiting. Support Care Cancer 2009;17:563-572.
Kim MK, et al. Modulation of age-related NF-kappaB activation by dietary zingerone via MAPK pathway. Exp Gerontol 2010;45:419-426.
Chung SW, et al. Peroxisome proliferator-activated receptor activation by a short-term feeding of zingerone in aged rates. J Med Food 2009;12:345-350.
Ojewole JA. Analgesic, anti-inflammatory and hypoglycaemic effects of ethanol extract of Zingiber officinale (Roscoe) rhizomes (Zingiberaceae) in mice and rats. Phytother Res 2006;20:764-772.
Willetts KE, et al. Effect of a ginger extract on pregnancy-induced nausea: a randomised controlled trial. Aust N Z J Obstet Gynaecol 2003;43:139-144.
Vutyavanich T, et al. Ginger for nausea and vomiting in pregnancy: randomized, double-masked, placebo-controlled trial. Obstet Gynecol 2001;97:577-582.
Ernst E & Pittler MH. Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. B J Anaesth 2000;84:367-371.
Altman RD & Marcussen KC. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis Rheum 2001;44:2531-2538.
National Center for Complementary and Alternative Medicine. NIH. Updated July 2010. http://nccam.nih.gov/health/ginger/
Medline Plus. NIH. Updated November 2010. http://www.nlm.nih.gov/medlineplus/druginfo/natural/961.html
Chrubasik JE, et al. Evidence of effectiveness of herbal antiinflammatory drugs in the treatment of painful osteoarthritis and chronic low back pain. Phytother Res 2007;21:675-683.
Morelli V, et al. Alternative therapies for traditional disease states: osteoarthritis. Am Fam Physician 2003;67:339-344.
Black CD, et al. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain 2010;11:894-903.
Black CD & O’Connor PJ. Acute effects of dietary ginger on muscle pain induced be eccentric exercise. Phytother Res 2010;24:1620-1626.
Black CD & O’Connor PJ. Acute effects of dietary ginger on quadriceps muscle pain during moderate intensity cycling exercise. Int J Sport Nutr Exerc Metab 2008;18:653-664.
Chen Z, et al. Anti-hypertensive Nutraceuticals and Functional Foods. J Agric Food Chem 2009;57:4485-4499.
Gregory PJ, Sperry M, Friedman A. Dietary supplements for osteoarthritis. Am Fam Physician 2008;77:177-184.
White B. Ginger: An overview. Am Fam Physician 2007;75:1689-1691.
Grzanna R, et al. Ginger-An herbal medicinal product with broad anti-inflammatory actions. J Med Food 2005;8:125-132.
Nicoll R & Henein MY. Ginger (Zingiber officinale Roscoe): a hot remedy for cardiovascular disease? Int J Cardiol 2009;131:408-409.
Ali BH, et al. Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale Roscose): a review of recent research. Food Chem Toxicol 2008;46:409-420.
Shukla Y & Singh M. Cancer preventive properties of ginger: A brief review. Food Chem Toxicol 2007;45:683-690.
Park M, et al. Antibacterial activity of [10]-gingerol and [12]-gingerol isolated from ginger rhizome against periodontal bacteria. Phytother Res 2008;22:1446-1449.
Mahady GB, et al. Ginger (Zingiber officinale Roscoe) and the gingerols inhibit the growth of Cag A+ strains of Helicobacter pylori. Anticancer Res 2003;23:3699-3702.
Aggarwal BB & Yost D. Healing Spices. Sterling. 2011.
National Center for Complementary and Alternative Medicine. Ginger. http://nccam.nih.gov/health/ginger/ Last updated July 2010. Accessed January 2011.
Stonesoup Blog: 9 things you should know about ginger. http://thestonesoup.com/blog/2010/06/9-things-you-should-know-about-ginger-with-self-saucing-ginger-puddings-5-ingredients-simple-baking/

© 2000 - 2012, Precision