Ginger - Zingiber officinale

Detailed Description

A culinary spice with exceptional therapeutic benefits.

Botanical Information

Ginger is a perennial herb that resembles reed or sugarcane in appearance. Each year, it produces a leafy stalk reaching about 1 meter high. Ginger develops clusters of white and pink flower buds that bloom into yellow flowers. Thanks to its attractive appearance and adaptability to warm climates, ginger is often grown as an ornamental plant around homes in subtropical areas.

The mature rhizomes of ginger are fibrous and nearly dry. The juice from ginger rhizome is commonly used to flavor meats and vegetables in Indian cuisine and is a staple ingredient in Chinese, Korean, Japanese, and Vietnamese cooking.

Origin and Distribution

The precise origin of ginger is unknown, though it is believed to come from Southeast Asia. Some sources suggest it originated in southern China and spread to India, while others propose the opposite. What is certain is that the cultivation tradition of ginger in China and India dates back over 3,000 years. Ginger also made its way to New Guinea in ancient times. Phoenicians likely traded ginger, introducing it to the Middle East and Mediterranean regions.

Ginger was known in ancient Greece, Egypt, and Rome, where it was used — as it is today — in sauces, with meats, legumes, and vegetables. Portuguese sailors brought ginger to Africa, and Spanish traders introduced it to South America in the 16th century.

As one of the first exotic spices imported by Arab traders to Europe and Africa, ginger’s ability to thrive in warm climates made it particularly sought after. During the Middle Ages in Europe, ginger was very popular and a common fixture on the kitchen table.

Usage / Dosage

Ginger is considered an aromatic and pungent spice. Sliced ginger can be pickled in vinegar or sherry, eaten raw, candied, cooked, or fried. Ginger tea is often sweetened with honey or flavored with lemon, and ginger wine has been commercially available since 1740.

The aromatic perisperm is used for flavoring by Bantu tribes. Dried ginger is typically added to pastries, cakes, cookies, and desserts and is also used to make ginger beer. Candied ginger is made by slicing fresh ginger, simmering the slices, then boiling them in an equal amount of sugar and small quantity of water, stirring constantly until the water evaporates. The slices can then be coated in sugar. Ginger is used to make gingerbread, traditional Christmas ginger cookies, puddings, ginger lemonade, coffee, wine, tea, gari, and ice cream.

In Japan, ginger is pickled to make beni shoga and gari, or served fresh atop tofu or noodles. It is also part of the Japanese sweet shoga no sato zuke. In Korea, ginger juice is added to traditional kimchi before the fermentation process to enhance flavor. In India, ginger is used in both cold and warm dishes, including masala chai, and is combined with crushed garlic to make ginger-garlic masala. It is also mixed with ghee, nuts, and sugar in the dish katlu.

In Vietnam, freshly sliced ginger leaves are added to soups such as canh khoai mo along with prawns and sweet potatoes. In China, ginger is commonly added to fish or various meats. In Myanmar, ginger is a key ingredient in the traditional salad gyin-thot, made with oil-preserved ginger, nuts, and seeds.

Indonesia is known for the beverage wedang jahe made of ginger and sugar. In Malaysia, where ginger is called halia, it flavors a wide spectrum of dishes and soups. In the Philippines, ginger is used in local dishes and for making salabat, a popular ginger tea.

Ginger-based drinks, especially during the Christmas season, are beloved in the Caribbean, including the sorrel drink, and ginger beer is popular in Jamaica, prepared either store-bought as a sparkling beverage or freshly homemade. Jamaican ginger cakes are also made. On Corfu and nearby Greek islands, the drink tsitsibira—a ginger beer brought by the British—is cherished. Canton ginger liqueur is produced in western Aquitaine, France, and ginger wine is made in the United Kingdom.

Dried ginger extract can be found in supplements aimed at alleviating nausea in pregnant women. It is commonly included in products for digestive issues, motion sickness, and for its antiemetic effect during pregnancy. Ginger's phenolic compounds are believed to reduce irritation in the gastrointestinal tract and help relieve stomach cramps.

In Southeast Asia, ginger is used both systemically and topically to alleviate nausea and arthritic pain. Ongoing studies continue to evaluate the efficacy and safety of specific dosing regimens in the long term.

Research indicates that ginger may help with nausea and vomiting during HIV/AIDS therapy. One clinical study showed that taking ginger 30 minutes before each dose of antiretroviral drugs for 14 days reduced the risk of nausea and vomiting as side effects of treatment.

Some evidence suggests that oral ginger reduces chemotherapy-induced nausea and vomiting. Other reports state that related extracts are as effective as standard medications used for this indication. Numerous studies have confirmed ginger's effect in preventing nausea when taken 4 hours before the onset of symptoms, including for motion sickness.

Most clinical trials agree that 1–1.5 grams of ginger extract taken 1 hour before surgery can reduce postoperative nausea and vomiting in the subsequent 24 hours. One study noted that this reduced vomiting in 38% of patients, and applying 5% ginger oil to the wrists prevented nausea in about 80% of patients before procedures.

Ginger demonstrates mild antibacterial and anti-inflammatory effects. Several studies have examined ginger's impact on pain reduction in patients with osteoarthritis. One study showed a partial analgesic effect with 250mg of ginger extract given 4 times daily for 3 months for knee arthritis. Smaller publications note reduced joint pain in patients with rheumatoid arthritis following regular ginger use.

Two studies reported the antibacterial activity of ginger extract in inhibiting several bacterial strains. Compounds from the ginger root have proven effective against pathogenic bacteria responsible for oral cavity issues such as gingivitis.

Another study described the analgesic effect of an herbal supplement, primarily ginger, in relieving pain and stiffness from prolonged standing or walking. In another trial, 500mg ginger extract given twice daily was as effective as 400mg ibuprofen twice daily in reducing arthritic pain of the knees and hips.

The anti-inflammatory activity of a specific ginger extract, particularly when combined with glucosamine, matched that of a slow-release diclofenac and glucosamine preparation. An American medicinal company has reported that their ginger-extract product helped reduce knee pain in 37% of patients.

When taken regularly at targeted doses, ginger has demonstrated anticancer potential in preclinical and animal studies for various cancer types. Some constituents in ginger can halt cancer cell growth and promote apoptosis (cell death). The highest antitumor effect has been attributed to 6-gingerol.

A study in the journal Cancer Prevention Research described a reduction in inflammatory markers in the colon after a month of regular ginger root extract consumption. Researchers suggest that these substances might help lower the risk and symptoms of colon cancer.

Certain compounds in ginger root also function as antioxidants in brain inflammation. One study involving 60 middle-aged women found that regular ginger supplementation improved reaction times and working memory. Animal studies indicate ginger can reduce age-related degenerative markers in the brain.

Ginger is often recognized as a sialagogue—an agent that stimulates saliva production to support better swallowing. One report states that 1.2g powdered ginger taken 1 hour before meals sped up gastric transit and relieved symptoms in patients with dyspepsia. Healthy volunteers experienced a 50% increase in gastric emptying after a single dose of 1.2g ginger before food.

Preliminary research suggests that combining ginger extract and sugar may reduce symptoms of hangover, including nausea, vomiting, and diarrhea. Another study reported a similar relief effect from a mixture containing ginger, mint, and nutgrass root compared to the medication mebeverine when given three times daily for eight weeks in patients with mild irritable bowel syndrome.

Ginger-containing products help treat nasal congestion and other symptoms of flu-like illnesses. A Korean study reported that a spray containing ginger and clematis extract improved swallowing problems in post-stroke patients.

Some reports mention that a combination of ginger and feverfew root may help reduce the duration and intensity of migraine pain in women. Regular administration of 125mg ginger extract for 21 days correlated with increased days without ventilation support and fewer days spent in the pulmonary department and immunology wards for mild asthmatics. Research from Asia described the local application of ginger with black pepper to relieve mosquito bite pain.

Two studies had divergent results. One trial with 41 patients with type 2 diabetes showed a 12% reduction in plasma glucose after taking 2g powdered ginger root and an improved glycation marker; another showed lower insulin levels with higher doses of a different extract.

One clinical study described a partial reduction in triglycerides and cholesterol levels in people with dyslipoproteinemia after administration of 1g three times daily for 45 days. The ApoB/ApoA ratio decreased by 28%, and oxidized lipoprotein levels dropped by 23%.

Initial reports document a weight-loss effect with ginger combined with other herbs (rhubarb, astragalus, red sage, turmeric) taken twice daily for eight weeks, along with diet—resulting in reduced body weight, fat content, and waist and hip circumference. Smaller publications suggest ginger can alleviate muscle pain after intensive exercise.

Powdered ginger has proven effective for primary dysmenorrhea. Several studies show that 1,500mg/day of ginger extract divided into three doses during the first three days of menstruation can reduce pain severity and other symptoms. Another study described 250mg ginger extract four times daily for the first three days of menstruation, which reduced pain in more than 62% of 150 women. Ginger's effect was similar to that of ibuprofen and mefenamic acid. Oral ginger can reduce nausea and vomiting in some pregnant women, though its action may be slower than some medications for these indications.

Traditional Medicine

In traditional medicine, ginger is used to lower cholesterol, stimulate circulation, and promote weight loss. In Jamaican folk medicine, ginger is regarded as a stimulant and carminative, and is taken for dyspepsia, gastroparesis, poor intestinal motility (including constipation), and colic.

Ginger is also used in folk medicine to stimulate appetite, manage bleeding, assist post-antidepressant withdrawal, and support treatment of flu, rhinitis, and the common cold (as tea), as well as certain viral infections.

Cautions

In large quantities, ginger can cause heartburn, palpitations, or digestive issues. It is not recommended for children or people taking medication for cardiac conditions, bleeding disorders, or gastrointestinal problems.

Some ginger compounds may inhibit blood clotting at high doses, so caution is required if using anticoagulant or antiplatelet medication (such as acetylsalicylic acid, clopidogrel, dalteparin, enoxaparin, heparin, warfarin, and others), as well as certain antidiabetics and antihypertensives.

Active Compounds

Ginger contains 10–80% water. Even in its dried form, ginger retains a high content of essential nutrients. It contains magnesium, calcium, iron, sodium, phosphorus, manganese, potassium, and zinc. Volatile oils—zingerone, shogaols, and gingerols—make up 1–3% of the total mass.

Per 100g, ginger provides 333kJ of energy. The root also contains polysaccharides, monosaccharides (and their derivatives), fiber (2% of total mass), fats, proteins, and vitamins B1, B2, B3, B5, B6, B9, C, and E.

Traditional Dosage

For nausea, several sources recommend 1g ginger taken twice daily, 30 minutes prior to treatment or travel. For dysmenorrhea, take 1–3g of ginger 1–3 days before menstruation as prevention. A dose of 500–2,500mg per day in 2–4 divided doses over 3 days to 3 weeks is suggested for the prevention of morning sickness.

For osteoarthritic joint pain, doses from 170–450mg ginger were given 1–4 times daily. Ginger tea for nausea is prepared from 20–40g of fresh ginger. A review cited a dose of 1.1–1.5g ginger for reducing nausea in 1,278 pregnant women.

Two grams per day for at least 11 days in one study reduced muscle and joint pain after exercise.