FOOD USES OF GINGER

1. Give a kick to chocolate bark: Try minced crystallized ginger in blogger Vanilla
Crunnch's Pomegranate Chocolate Bark and cookbook author Grace Parisi's Microwavable
Chocolate Bark 3 Ways.

2. Spoon it over grilled fish: Michael Wilson, Chef de Cuisine of Domenica in New
Orleans, drizzles grilled fish with a vinaigrette of grated ginger, Champagne vinegar,
grapefruit, extra-virgin olive oil and chopped flat leaf Italian parsley.

3. Soup up the soup: Chef Todd Pulsinelli, executive chef at Restaurant August in New
Orleans, adds juiced ginger to pumpkin soup and tops it with ginger whipped cream.

4. Marinate chicken: Wilson describes his Ginger Scallion Chicken Thighs at Domenica as
"summer on a plate". The chef marinates chicken overnight in a combination of grated
ginger, minced garlic, sliced scallions, plain whole milk yogurt and salt. Grill and enjoy!

5. Glaze fried chicken: Drake Leonards, executive chef of Lüke in New Orleans, combines 1
cup honey, 1 teaspoon ginger, a splash sambal (Indian hot sauce) and the juice from half a
lime. The mixture is also a perfect dressing for a grilled corn salad

PROVEN HEALTH USES OF GINGER

Ginger is a flowering plant that originated in Southeast Asia. It’s among the healthiest
(and most delicious) spices on the planet. It belongs to the Zingiberaceae family, and it’s
closely related to turmeric, cardamom, and galangal. The rhizome (underground part of the
stem) is the part commonly used as a spice. It’s often called ginger root or, simply, ginger.
Ginger can be used fresh, dried, powdered, or as an oil or juice. It’s a very common
ingredient in recipes. It’s sometimes added to processed foods and cosmetics.

1. Contains gingerol, which has powerful medicinal properties

Ginger has a very long history of use in various forms of traditional and alternative
medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu and common
cold, to name a few of its purposes.

The unique fragrance and flavor of ginger come from its natural oils, the most important
of which is gingerol. Gingerol is the main bioactive compound in ginger. It’s responsible for
much of ginger’s medicinal properties.

2. May help with weight loss

Ginger may play a role in weight loss, according to studies conducted in humans and
animals. A 2019 literature review concluded that ginger supplementation significantly
reduced body weight, the waist-hip ratio, and the hip ratio in people with overweight or
obesity. A 2016 study of 80 women with obesity found that ginger could also help reduce
body mass index (BMI) and blood insulin levels. High blood insulin levels are associated
with obesity. Study participants received relatively high daily doses — 2 grams — of ginger
powder for 12 weeks.

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 A 2019 literature review of functional foods also concluded that ginger had a very
positive effect on obesity and weight loss. However, additional studies are needed . The
evidence in favor of ginger’s role in helping prevent obesity is stronger in animal studies.
Rats and mice who consumed ginger water or ginger extract consistently saw decreases in
their body weight, even in instances where they’d also been fed high fat diets.

Ginger’s ability to influence weight loss may be related to certain mechanisms, such as
its potential to help increase the number of calories burned or reduce inflammation

3. May drastically lower blood sugars and improve heart disease risk factors

This area of research is relatively new, but ginger may have powerful anti-diabetic
properties.

In a 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day
lowered fasting blood sugar by 12%. It also dramatically improved hemoglobin A1c
(HbA1c), a marker for long-term blood sugar levels. HbA1c was reduced by 10% over a
period of 12 weeks. There was also a 28% reduction in the Apolipoprotein B/Apolipoprotein
A-I ratio and a 23% reduction in malondialdehyde (MDA), which is a byproduct of oxidative
stress. A high ApoB/ApoA-I ratio and high MDA levels are both major risk factors of heart
disease.

However, keep in mind that this was just one small study. The results are incredibly
impressive, but they need to be confirmed in larger studies before any recommendations can
be made. In somewhat encouraging news, a 2019 literature review also concluded that ginger
significantly reduced HbA1c in people with type 2 diabetes. However, it also found that
ginger had no effect on fasting blood sugar.

HEALTH AND BEAUTY BENEFITS OF GINGER

1. Helps Improve Skin Health

Ginger contains natural oils known as gingerols that reduce inflammation and pain. Anti-
inflammatory benefits of gingerols can help soothe irritated skin. A recent study found that
eating a combination of curcumin (the active ingredient in turmeric) and ginger helped
improve the skin’s appearance and ability to heal.

2. Helps Cure Nausea, Bloating and Indigestion

If you're experiencing digestive problems, ginger may be able to help. Ginger has qualities
that calm your stomach and help alleviate bloating and gas. Delayed emptying of the stomach
also known as gastroparesis is a major driver of indigestion. Ginger is also a research-backed
remedy for nausea, including motion sickness, chemotherapy and morning-sickness.

3. May Reduce Pain and Soreness

Ginger has been shown to be helpful in reducing exercise-induced muscle pain. In one
study, consuming 2 grams of ginger per day, for 11 days, significantly reduced exercise-
induced muscle pain.

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 Another use of ginger is to relieve menstrual pain. In one study, women took 1 gram of
ginger powder per day, for the first 3 days of their menstrual period and the ginger reduced
the pain as effectively as 400mg of ibuprofen.

4. Lowers Blood Sugar and Risk of Heart Disease

Ginger can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
The root’s blood-thinning properties could also help prevent the formation of blood clots,
reducing the risk of heart attack and stroke. If you're already take blood-thinning medications,
check with your clinician before including ginger in your diet.

A randomized, double-blind, placebo-controlled, clinical trial of 41 people with type 2

diabetes found that consuming 2 grams of ginger powder per day may reduce the risk of some
secondary chronic complications of diabetes. The study participants who ate the daily ginger
supplement showed a significant reduction in fasting blood sugar levels.

5. Helps Fight Colds

There may not be a cure for the common cold, but ginger may be able to help. Gingerols
have antimicrobial and antifungal properties that help fight infections and boost your immune
system. Next time you feel a cold coming on, try mixing hot fresh grated ginger into your tea
or soup.

6. May Improve Brain Function

As we’ve seen in the past, oxidative stress and chronic inflammation can have a negative
effect on cognitive function and can accelerate the brain’s aging process. These factors are
believed to be linked to Alzheimer's disease and age-related cognitive decline. One study
indicates that the antioxidants and bioactive compounds in ginger reduce inflammation that
occurs in the brain. There is also evidence that ginger can enhance brain function directly. A
2011 study of 60 healthy middle-aged women showed that ginger may enhance both the
attention and cognitive processing.

USES OF GARLIC

Currently, garlic is widely used for several conditions linked to the blood system and
heart, including atherosclerosis (hardening of the arteries), high cholesterol, heart attack,
coronary heart disease, and hypertension.

Garlic is also used today by some people for the prevention of lung cancer, prostate
cancer, breast cancer, stomach cancer, rectal cancer, and colon cancer.

It is important to add that only some of these uses are backed by research.

A study published in the journal Food and Chemical Toxicology warned that short-term
heating reduces the anti-inflammatory effects of fresh raw garlic extracts. This may be a
problem for some people who do not like or cannot tolerate the taste and/or odor of fresh
garlic.

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Benefits

Below are examples of some scientific studies published in peer-reviewed academic journals
about the therapeutic benefits (or not) of garlic.

1. Lung cancer risk

People who ate raw garlic at least twice a week during the 7 year study period had a 44
percent lower risk of developing lung cancer, according to a study conducted at the Jiangsu
Provincial Center for Disease Control and Prevention in China.

The researchers, who published their study in the journal Cancer Prevention Research,
carried out face-to-face interviews with 1,424 lung cancer patients and 4,543 healthy
individuals. They were asked about their diet and lifestyle, including questions on smoking
and how often they ate garlic.

The study authors wrote: “Protective association between intake of raw garlic and lung
cancer has been observed with a dose-response pattern, suggesting that garlic may potentially
serve as a chemo-preventive agent for lung cancer.”

2. Brain cancer

Organo-sulfur compounds found in garlic have been identified as effective in destroying

the cells in glioblastomasTrusted Source, a type of deadly brain tumor.

Scientists at the Medical University of South Carolina reported in the journal Cancer that
three pure organo-sulfur compounds from garlic – DAS, DADS, and DATS – “demonstrated
efficacy in eradicating brain cancer cells, but DATS proved to be the most effective.”

Co-author, Ray Swapan, Ph.D., said “This research highlights the great promise of plant-
originated compounds as natural medicine for controlling the malignant growth of human
brain tumor cells. More studies are needed in animal models of brain tumors before
application of this therapeutic strategy to brain tumor patients.”

3. Hip osteoarthritis

Women whose diets were rich in allium vegetables had lower levels of osteoarthritis
Trusted Source, a team at King’s College London and the University of East Anglia, both in
England, reported in the journal BMC Musculoskeletal Disorders. Examples of allium
vegetables include garlic, leeks, shallots, onions, and rakkyo.

The study authors said their findings not only highlighted the possible impact of diet on
osteoarthritis outcomes but also demonstrated the potential for using compounds that exist in
garlic to develop treatments for the condition.

The long-term study, involving more than 1,000 healthy female twins, found that those
whose dietary habits included plenty of fruit and vegetables, “particularly alliums such as
garlic,” had fewer signs of early osteoarthritis in the hip joint.

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 4. Potentially a powerful antibiotic

Diallyl sulfide, a compound in garlic, was 100 times more effective than two popular
antibiotics in fighting the Campylobacter bacterium, according to a study published in the
Journal of Antimicrobial Chemotherapy.

The Campylobacter bacterium is one of the most common causes of intestinal infections.

Senior author, Dr. Xiaonan Lu, from Washington State University, said, “This work is
very exciting to me because it shows that this compound has the potential to reduce disease-
causing bacteria in the environment and in our food supply.”

5. Heart protection
Garlic may contain heart-protective chemicals.

Diallyl trisulfide, a component of garlic oil, helps protect the heart during cardiac surgery and
after a heart attack, researchers at Emory University School of Medicine found. They also
believe diallyl trisulfide could be used as a treatment for heart failure.

 Hydrogen sulfide gas has been shown to protect the heart from damage.
 However, it is a volatile compound and difficult to deliver as therapy.

Because of this, the scientists decided to focus on diallyl trisulfide, a garlic oil
component, as a safer way to deliver the benefits of hydrogen sulfide to the heart.

In experiments using laboratory mice, the team found that, after a heart attack, the mice
that had received diallyl sulfide had 61 percent less heart damage in the area at risk,
compared with the untreated mice. In another study, published in the Journal of Agricultural
and Food Chemistry, scientists found that garlic oil may help protect diabetes patients from
cardiomyopathy.

Cardiomyopathy is the leading cause of death among diabetes patients. It is a chronic

disease of the myocardium (heart muscle), which is abnormally thickened, enlarged, and/or
stiffened. The team fed diabetic laboratory rats either garlic oil or corn oil. Those fed garlic
oil experienced significantly more changes associated with protection against heart damage,
compared with the animals that were fed corn oil.

The study authors wrote, “In conclusion, garlic oil possesses significant potential for
protecting hearts from diabetes-induced cardiomyopathy.”

Human studies will need to be performed to confirm the results of this study.

6. High cholesterol and high blood pressure

Researchers at Ankara University investigated the effects of garlic extract

supplementation on the blood lipid (fat) profile of patients with high blood cholesterol. Their
study was published in the Journal of Nutritional Biochemistry.

The study involved 23 volunteers, all with high cholesterol; 13 of them also had high
blood pressure. They were divided into two groups:

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  The high-cholesterol normotensive group (normal blood pressure).
 The high-cholesterol hypertensive group (high blood pressure).

They took garlic extract supplements for 4 months and were regularly checked for blood
lipid parameters, as well as kidney and liver function.

At the end of the 4 months, the researchers concluded “…garlic extract supplementation
improves blood lipid profile, strengthens blood antioxidant potential, and causes significant
reductions in systolic and diastolic blood pressures. It also leads to a decrease in the level of
oxidation product (MDA) in the blood samples, which demonstrates reduced oxidation
reactions in the body.”

In other words, the garlic extract supplements reduced high cholesterol levels, and also
blood pressure in the patients with hypertension. The scientists added that theirs was a small
study – more work needs to be carried out.

7. Prostate cancer

Doctors at the Department of Urology, China-Japan Friendship Hospital, Beijing, China,

carried out a study evaluating the relationship between Allium vegetable consumption and
prostate cancer risk.

They gathered and analyzed published studies up to May 2013 and reported their findings
in the Asian Pacific Journal of Cancer Prevention.

The study authors concluded, “Allium vegetables, especially garlic intake, are related to a
decreased risk of prostate cancer.” The team also commented that because there are not many
relevant studies, further well-designed prospective studies should be carried out to confirm
their findings.

8. Alcohol-induced liver injury

Alcohol-induced liver injury is caused by the long-term over-consumption of alcoholic

beverages. Scientists at the Institute of Toxicology, School of Public Health, Shandong
University, China, wanted to determine whether diallyl disulfide (DADS), a garlic-derived
organosulfur compound, might have protective effects against ethanol-induced oxidative
stress.

Their study was published in Biochimica et Biophysica Acta.

The researchers concluded that DADS might help protect against ethanol-induced liver
injury.

9. Preterm (premature) delivery

Microbial infections during pregnancy raise a woman’s risk of preterm delivery.

Scientists at the Division of Epidemiology, Norwegian Institute of Public Health, studied
what impact foods might have on antimicrobial infections and preterm delivery risk.

The study and its findings were published in the Journal of Nutrition.

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 Ronny Myhre and colleagues concentrated on the effects of Alliums and dried fruits,
because a literature search had identified these two foods as showing the greatest promise for
reducing preterm delivery risk. The team investigated the intake of dried fruit and Alliums
among 18,888 women in the Norwegian Mother and Child Cohort, of whom 5 percent (950)
underwent spontaneous PTD (preterm delivery).

The study authors concluded, “Intake of food with antimicrobial and prebiotic compounds
may be of importance to reduce the risk of spontaneous PTD. In particular, garlic was
associated with overall lower risk of spontaneous PTD.”

10. Garlic and the common cold

A team of researchers from St. Joseph Family Medicine Residency, Indiana, carried out a
study titled “Treatment of the Common Cold in Children and Adults,” published in American
Family Physician.

They reported that “Prophylactic use of garlic may decrease the frequency of colds in
adults, but has no effect on duration of symptoms.” Prophylactic use means using it regularly
to prevent disease. Though there is some research to suggest that raw garlic has the most
benefits, other studies have looked at overall allium intake, both raw and cooked, and have
found benefits. Therefore, you can enjoy garlic in a variety of ways to reap its advantages.