Growing up, my mother always gave me ginger ale when I had a stomachache. However, as a young child, I was never quite sure why ginger ale was the chosen cure-all. It turns out that ginger, the oddly shaped and unappealing-looking root, is a medicinal goldmine.
Ginger Overview
Ginger (Zingiber officinale) is a perennial plant that is believed to be native to Southeast Asia. The spice that we know of as ginger is actually the underground stem, also known as the rhizome, of the plant. Ginger rhizomes are irregularly shaped, are about one to six inches long, and range in color from dark yellow to beige.1 The ginger plant usually grows to about one to three feet tall. Notably, ginger is also related to turmeric and cardamom.2 Since ginger is propagated through planting the cuttings of its rootstalks, the plant no longer goes to seed. Harvesting ginger involves pulling the rhizomes out of the soil and drying them in the sun.3
The History of Ginger
The use of ginger in India and China dates back over 5,000 years. In fact, the “Charka Samhita,” an Ayurvedic text written in the third century B.C.E., explains treatments involving ginger. During the first century C.E., Arab traders brought ginger to the Roman Empire, where records show that the Romans taxed the imported ginger. However, when the Roman Empire fell, ginger fell into disuse in Europe.4 Ginger was not commonly used again in Europe until the 11th century. In fact, Marseilles, France quickly put a tax on imported ginger in 1128. In the 1500s, the Spanish brought ginger with them on their conquests in the Americas, and ginger began to be cultivated in tropical areas all over the world.5 In 2011, the largest producers of ginger were India, China, Nepal, Nigeria, and Thailand.6
Health Benefits of Ginger
One of the most well known benefits of consuming ginger is reduced nausea and motion sickness. In 2009, a study discovered that ginger supplements along with anti-vomiting medicine reduced nausea in chemotherapy patients by 40 percent.7
iiGinger also has anti-inflammatory compounds, called gingerols, which help with pain relief.8 The spice has been used to alleviate arthritis, muscle soreness, menstrual cramps, and migraine headaches. Since ginger is anti-inflammatory, some research shows that it may help fight against certain types of cancer, such as lung, ovarian, colon, breast, and pancreatic.9 In fact, gingerols have been shown to prevent the growth of human colorectal and ovarian cancer cells.10
Lastly, ginger acts as an antihistamine and decongestant, which means that it is beneficial to eat ginger if you have the flu or a cold to help ease the symptoms.11
Ginger is generally considered safe to be consumed by anyone (unless the person is allergic to ginger of course!). People with a history of oxalate-containing kidney stones should also avoid consuming too much ginger.12
Uses for Ginger
Ginger is packed with beneficial components, so even a small amount goes a long way. For many, just a half-inch slice of fresh ginger will calm an upset stomach or relieve arthritis (although for pain issues, ginger needs to be taken daily).13 When possible, buy fresh ginger root, since the fresh root contains the highest levels of anti-inflammatory compounds. Fresh ginger root is usually found in the produce section of grocery stores. When picking out fresh ginger root, make sure the root is firm and smooth. If unpeeled, it can be stored in the refrigerator for up to three weeks and in the freezer for up to six months.14
Ginger can also be obtained in several other forms – dried root, powered, crystallized, or pickled. Powered ginger should be kept in an airtight glass container in a cool, dark place or in the refrigerator. If kept in the refrigerator, powered ginger can last for up to a year.15 Pickled ginger is often served with sushi and is used to cleanse the palate in between courses. In addition to eating ginger straight, the spice can be easily incorporated into a myriad of recipes. A few examples of common food and beverage items including ginger are: ginger tea, ginger lemonade, gingerbread or ginger cookies, or a ginger glaze on fish or meat.16
The taste of ginger in dishes depends on when during the cooking process the ginger is added in. If the ginger is added at the beginning of the cooking process, it will add a subtler flavor to the dish than if it is added at the end, which will provide a hotter, more pungent flavor.17 Enjoy your ginger!
