Ginger: Health benefits and dietary tips

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ANd I would suggest you exercise in the morning after taking the pill. Consume water before it's needed and you'll avoid the negative effects of dehydration that occurs through sweating. Drinking water can help reduce appetite and make you burn more calories. They all cost money. Drink water when dining out. Professionally-verified articles Daily or weekly updates Content custom-tailored to your needs Create an account.

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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. It is available fresh and dried, as ginger extract and ginger oil, and in tinctures, capsules, and lozenges. Foods that contain ginger include gingerbread, cookies, ginger snaps, ginger ale, and a wide variety of savory recipes.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Scientific analysis shows that ginger contains hundreds of compounds and metabolites, some of which may contribute to health and healing. Of these, the gingerols and shogaols have been most extensively researched.

The phenolic compounds in ginger are known to help relieve gastrointestinal GI irritation, stimulate saliva and bile production, and suppress gastric contractions as food and fluids move through the GI tract. At the same time, ginger also appears to have beneficial effects on the enzymes trypsin and pancreatic lipase, and to increase motility through the digestive tract.

This suggests ginger could help prevent colon cancer and constipation. Chewing raw ginger or drinking ginger tea is a common home remedy for nausea during cancer treatment. Taking ginger for motion sickness seems to reduce feelings of nausea, but it does not appear to prevent vomiting. Ginger is safe to use during pregnancy, to relieve nausea. It is available in the form of ginger lozenges or candies.

During cold weather, drinking ginger tea is good way to keep warm. It is diaphoretic, which means that it promotes sweating, working to warm the body from within. To make ginger tea at home, slice 20 to 40 grams g of fresh ginger and steep it in a cup of hot water.

Adding a slice of lemon or a drop of honey adds flavor and additional benefits, including vitamin C and antibacterial properties. This makes a soothing natural remedy for a cold or flu.

A study involving 74 volunteers carried out at the University of Georgia found that daily ginger supplementation reduced exercise-induced muscle pain by 25 percent. Ginger has also been found to reduce the symptoms of dysmenorrhea, the severe pain that some women experience during a menstrual cycle.

A study published in Cancer Prevention Research journal reported that ginger supplements, which are available to buy online , reduced the risk of colorectal cancer developing in the bowel of 20 volunteers.

Ginger has also been found to be "modestly efficacious and reasonably safe" for treating inflammation associated with osteoarthritis. Other possible uses include reducing cholesterol , lowering the risk of blood clotting, and helping to maintain healthy blood sugar levels.

More research is needed, but if proven, ginger could become part of a treatment for heart disease and diabetes.

In grams g of fresh ginger root, there are:. Other nutrients found in ginger in ginger are:. Fresh or dried ginger can be used to flavor foods and drinks without adding unnecessary salt or sugar.

Since it is often consumed in such small amounts, ginger does not add significant quantities of calories, carbohydrate, protein, or fiber. Other anti-inflammatory and antioxidant compounds found in ginger that that are beneficial to health include gingerols, beta-carotene , capsaicin, caffeic acid, curcumin and salicylate. Ginger pairs well with many different types of seafood, oranges, melon, pork, chicken, pumpkin , rhubarb, and apples, to name a few.

When buying fresh ginger, look for a root with smooth, taut skin, with no wrinkles, and a spicy aroma. Store fresh ginger in a tightly wrapped plastic bag in the refrigerator or freezer, and peel and grate it before use.

Add it to any suitable dish for extra flavor. Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. As with most things, this depends on the individual.

Many factors both internal and external ultimately affect your need for water. This article takes a look at some water intake studies to separate fact from fiction and explains how to easily match water intake to your individual needs. One study in women showed that a fluid loss of 1. Mild dehydration can also negatively affect physical performance, leading to reduced endurance 5 , 6 , 7.

There are many claims that increased water intake may reduce body weight by increasing your metabolism and reducing your appetite. The image below shows this effect. The top line shows how 17 ounces ml of water increased metabolism. Notice how this effect decreases before the minute mark The researchers estimated that drinking 68 ounces 2 liters in one day increased energy expenditure by about 96 calories per day.

Additionally, it may be beneficial to drink cold water because your body will need to expend more calories to heat the water to body temperature. Drinking water about a half hour before meals can also reduce the number of calories you end up consuming, especially in older individuals 10 , Overall, it seems that drinking adequate amounts of water, particularly before meals, may have a significant weight loss benefit , especially when combined with a healthy diet.

Plain water is not the only drink that contributes to your fluid balance. Other drinks and foods can have a significant effect. In fact, studies show that the diuretic effect of these beverages is very weak Most foods are also loaded with water.

Meat, fish, eggs and especially fruits and vegetables all contain significant amounts of water. Yet it plays a much more critical part in our daily lives and our bodies.

So water is important for healthy skin , hair , and nails, as well as controlling body temperature , heart rate , and blood pressure. You can stay fully hydrated throughout the day by drinking water and other fluids, as well as eating foods that are hydrating. Fruits are an excellent source for water. Oranges, grapefruit, and melons like cantaloupe and honeydew are also strong contenders. Vegetables, though not as full of water as fruit, can also provide a nutrient-rich water source.

Stick with celery, cucumbers, tomatoes, green peppers, and Romaine lettuce. There are plenty of hidden sources of water in your diet, says White. If you want to tap into these foods, reach for oatmeal, yogurt, soup, and smoothies. Besides guzzling water, milk is a top choice to refuel. Sodas, even diet ones, get a bad rap for lacking nutritional value, but they can still be hydrating.

Juices and sports drinks are also hydrating -- you can lower the sugar content by diluting them with water.

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