Benefits of Ginger.

Ginger: Health Benefits and Nutritional Information

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Ginger is a common ingredient in Asian and Indian cuisine. However, ginger has been used for its medicinal properties for centuries among many cultures.

Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain.

The root or underground stem (rhizome) of the ginger plant can be consumed fresh, powdered, dried as a spice, in oil form or as juice. Ginger is part of the Zingiberaceae family, alongside cardamom and turmeric.

This MNT Knowledge Center feature provides a nutritional breakdown of ginger, an in-depth look at its possible health benefits, how to incorporate more ginger into your diet and any potential health risks of consuming ginger.

Possible health benefits of ginger

Ginger has been used for its medicinal properties for centuries.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like ginger decreases the risk of obesity,diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.

Digestive issues: The phenolic compounds in ginger are known to help relieve gastrointestinal irritation, stimulate saliva and bile production and suppress gastric contractions and movement of food and fluids through the GI tract.

Nausea: Chewing raw ginger or drinking ginger tea is a common home remedy for nausea during cancertreatment. Pregnant women experiencing morning sickness can safely use ginger to relieve nausea and vomiting, often in the form of ginger lozenges or candies.

Pain reduction: A study involving 74 volunteers carried out at the University of Georgia found that daily ginger supplementation reduced exercise-induced muscle pain by 25%.

Ginger has also been found to reduce the symptoms of dysmenorrhea (severe pain during a menstrual cycle). In one study, 83% of women taking ginger capsules reported improvements in pain symptoms compared to 47% of those on placebo.

Inflammation: Ginger has been used for centuries to reduce inflammation and treat inflammatory conditions.

A study published in Cancer Prevention Research journal found that a ginger root supplement administered to volunteer participants reduced inflammation markers in the colon within a month. Researchers on the study explained that by decreasing inflammation, the risk of colon cancer is also likely to decrease. Ginger has also shown promise in clinical trials for treating inflammation associated with osteoarthritis.

The Dangers and Benefits of Fats

Weight Gain

Fat is the most calorie-dense of the three macronutrients, with 9 calories per gram. If you eat excessive amounts of high-fat foods, you run the risk of gaining weight. Excessive weight gain, especially in the midsection, increases the risk for chronic diseases and it also can lead to depression and a lower self-confidence.

Increased Heart Disease Risk

Saturated and trans fats both have a negative impact on the body. Most saturated fat is found in animal products, such as beef, lamb, poultry with skin and dairy products. Trans fats are created through a chemical process called hydrogenation, in which hydrogen is added to oil and heated to a high temperature. This gives the fat a longer shelf life, and it is added to packaged foods like cakes, cookies, crackers and doughnuts. Saturated fats and trans fats contribute to higher low-density lipoprotein, or LDL, which is the bad type of cholesterol. Trans fats also lower high-density lipoprotein, or HDL, which is the good type of cholesterol. Elevated LDL cholesterol raises the risk for heart disease. When you buy packaged foods, look on the ingredient label for partially or fully hydrogenated oils, which indicates that trans fats are present.

Disease Risk Reduction

Good fat comes in the form of mono- and polyunsaturated fats, which are found in nuts, seeds, avocados, cold-water fish and olives. Oils made from olives, corn, sunflowers and vegetables remain liquid at room temperature, which indicates they are also unsaturated fats. Both of these forms come with heart-healthy benefits. Monounsaturated fats reduce LDL levels, which decreases the risk of stroke and heart disease. Omega-3 fatty acids are a type of polyunsaturated fat found in salmon, herring, flax seeds and walnuts. In addition to heart disease prevention, these fats also help with blood clotting and building cell membranes in the brain, according to the Harvard School of Public Health.

Weight Maintenance

Just as fat can cause weight gain, it can also be beneficial for weight loss or maintenance. When you eat fat, it fills you up and gives you a lasting full feeling, which will make you less apt to overeat. The key element is that you choose healthy high-fat foods like seeds, nuts and nut butters. You also do not need a lot of high-fat food to experience this satiating effect. A single ounce of almonds, for example, has about 14 grams of fat and 163 calories.

Energy During Exercise

Carbohydrates are the body's main source of energy. When you have used up your stored reserve of carbs, especially during exercise, fat works as an energy source. This usually starts to occur 20 minutes into an exercise session.

Vitamin Absorption

Vitamins A, D, E and K are fat-soluble vitamins, which rely on fat for storage and transportation throughout the body. Vitamin A helps with vision, vitamin D helps with bone strength, vitamin E boosts the immune system and vitamin K promotes blood clotting.

Benefits of bananas.

Bananas are among the most widely consumed fruits on the planet and, according to the U.S. Department of Agriculture, Americans' favorite fresh fruit. The curvy yellow fruits are high in "potassium and pectin, a form of fiber," said Laura Flores, a San Diego-based nutritionist. They can also be a good way to get magnesium and vitamins C and B6. "Bananas are high in antioxidants, which can provide protection from free radicals, which we come into contact with every day, from the sunlight to the lotion you put on your skin," Flores added. 

Flores reported a wide variety of health benefits associated with the fruit. "Bananas are known to reduce swelling, protect against developing type-2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain," she told Live Science.