The thick, tuberous rhizome (underground stem) of the ginger plant has a floral and citrus aroma, but is also earthy and has a touch of color. It's a versatile spice (can be eaten raw, powdered, pickled, or preserved). that enhances foods and drinks, and also has many health benefits.
Ginger is an aromatic spice that has made its way into health for Its many benefits and properties , such as drinking ginger tea or ginger water to aid digestion, as well as giving a special touch to baked foods, savory dishes and drinks.
Properties of ginger
" Ginger is actually a plant, and the ginger spice we use in cooking comes from the root of the plant ," says Amber Pankonin, owner of Stirlist. Not only is it delicious, but it also has major health benefits. "Ginger has traditionally been known as a carminative, or a substance that soothes the intestinal tract," explains Sonya Angelone, a spokesperson for the American Academy of Nutrition and Dietetics. "Recently, ginger has been found to have anti-inflammatory effects."
It's also a good source of phytonutrients (compounds naturally produced in plants). "Ginger itself isn't a great source of any particular nutrient, but it does contain phytochemicals, which are found in both fresh and dried forms," says Pankonin.
Ginger is loaded with properties that are especially due to its richness in essential oils. But it also has phenolic substances (called gingerols, shoagoles and gingerones), proteolytic enzymes, linoleic acid, vitamins, especially those related to vitamin B6 and vitamin C, and minerals, such as calcium, magnesium, phosphorus and potassium, which are are very important for the health of athletes.
Health benefits of ginger
Helps with knee wear and tear
In a study conducted on people with osteoarthritis, it was found that Fresh ginger can help reduce pain in the knees and the disability of arthritis . "Since this is a wear-and-tear condition, runners may find that ginger can relieve knee pain and is safer than taking nonsteroidal anti-inflammatory drugs," Angelone explains.
Improves overall digestion
Runners can deal with a wide range of intestinal problems, from diarrhea to constipation, that can affect your training. It has been shown that Ginger helps improve gastric motility, which means it can help with the movement of food from the mouth to the large intestine , says Pankonin. This is important for runners because a A healthy digestive system can help improve performance.
Migraine treatment
Ginger has been shown to help reduce migraine pain as much as prescription drugs. He says This study published in Phytotherapy Research in 2014. Headaches are a hindrance to everyone, especially if they appear during or At the end of a workout or race, a small amount of powdered ginger can help reduce those dreaded headaches.
Reduces nausea
Ginger has antibiotic properties that can increase gastric emptying (the emptying of food from the stomach into the small intestine). Basically, Ginger works to improve the overall health of your digestive tract , which may help ease nausea, says Pankonin, especially in pregnant women. But if you're pregnant, consult your doctor before using it for this purpose.
Ends menstrual pain
If menstrual cramps are keeping you from leading a normal life or going for a run, ginger may help. Some research shows that Ginger may be effective in decreasing pain during the first three or four days of a menstrual cycle , Pankonin says.
Reduces inflammation
The anti-inflammatory compounds found in ginger (gingerols and shogaols) may be helpful in helping recovery after long runs when inflammatory chemicals take hold, Angelone says.
How much ginger should I eat?
You don't need to take a large amount to get all the benefits of ginger. In general, The average recommendation is approximately 1 gram of ginger per day to help relieve nausea, regardless of how it occurs. Ginger capsules are available, but before adding any type of ginger supplement, you should consult your doctor, as it may interfere with certain medications.
When it comes to cooking, different forms of ginger may be better for certain dishes, according to Angelone.
- Candied, chopped ginger: in tea (or hot water to make a hot drink), oatmeal, cookie recipes, small slices of apple or pear, banana bread, pancakes, or infused in maple syrup.
- Ginger powder: Can be used almost anywhere, especially for mixing.
- Fresh, grated ginger: hot water, tea, vegetables, stir-fries, fish, especially salmon, steamed rice...
The type of ginger you use can also affect the amount used in recipes. "Whenever converting from a fresh spice to a dried spice, the ratio is 3:1. So, if the recipe calls for 3 teaspoons of fresh ginger, you'll only need 1 teaspoon of dried ginger," says Pankonin.
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