GINGER
The Powerful Benefits of Ginger: A Gut-Boosting Superfood
Spices have long been known for their incredible health benefits, especially when consumed in their whole food form, which makes them more bioavailable (easier for the body to absorb). You don’t need to eat every spice every day, but regularly consuming at least 30 different plant sources each week can significantly boost the diversity of your gut microbiome. One powerful spice to incorporate into your routine is ginger—try consuming it at least once a week for optimal gut health.
Health Benefits of Ginger
Ginger has been valued for centuries for its medicinal properties. It is well known for helping with inflammation, nausea, weight loss, and arthritis, among other conditions. Closely related to turmeric, ginger root even resembles turmeric root in appearance. This versatile ingredient can be used fresh, dried, powdered, or in oil and juice forms.
The Power of Gingerol
The primary bioactive compound in ginger is gingerol, which gives ginger its medicinal properties. Gingerol has powerful anti-inflammatory and antioxidant effects, helping to reduce oxidative stress, which occurs when too many free radicals (the “bad guys”) are present in the body.
Ginger for Digestion & Weight Loss
Ginger has been widely used for nausea relief, whether from general illness or chemotherapy. Beyond that, a 2019 PubMed meta-analysis found that ginger supplementation helped decrease body weight, waist-to-hip ratio, fasting glucose, and insulin resistance.
Gingerols contribute to anti-obesity effects by aiding digestion and speeding up the movement of food through the body to the colon. Ginger may also stabilize blood sugar levels, which is a crucial factor in weight management.
To enhance ginger’s impact, try pairing it with lemon juice, which acts as an appetite suppressant. Drinking ginger tea or a ginger-infused beverage 2–3 times per day can be an excellent way to maximize these benefits.
Heart Health & Cholesterol Benefits
Ginger can also support heart health by lowering cholesterol. Regular consumption has been linked to reduced triglycerides and LDL cholesterol levels while increasing HDL cholesterol (the good kind that is often hard to boost). Studies suggest that doses under 1,500 mg per day are effective for improving cholesterol balance.
How to Incorporate Ginger into Your Diet
One of the best things about ginger is its versatility and storage longevity. Here are some easy ways to include it in your diet:
Store fresh ginger in a cool, dry place or purchase frozen Dorot ginger cubes from Trader Joe’s for easy use.
Use powdered ginger in tea, smoothies, or stir-fry dishes.
Add pickled ginger to cold bowls or salads for an extra zing.
Make a refreshing homemade ginger concentrate (recipe below!).
Lemon Ginger Water Concentrate Recipe
For a delicious and refreshing way to enjoy ginger, try this homemade Lemon Ginger Water Concentrate. It’s great as a quick shot or mixed with coconut water for a hydrating boost.
Ingredients:
2.5 ounces fresh ginger, peeled and cut into 1” chunks (about ¾ cup)
1 tablespoon ground turmeric + dash of black pepper to enhance absorption
Juice of 3 large lemons (about ¾ cup)
2 teaspoons honey
Dash of cayenne pepper (optional)
Instructions:
Combine fresh ginger, turmeric, dash of black pepper and lemon juice in a blender.
Blend until smooth.
Pour the mixture through a fine mesh strainer over a bowl.
Discard the pulp and mix in honey and cayenne pepper.
Store in a glass jar in the refrigerator for up to 5 days.
Notes:
Take 2 oz as a shot or mix it into coconut water or filtered water for a refreshing drink.
This concentrate is a great way to boost hydration and overall health!
Why You Should Add Ginger to Your Routine
Ginger is a powerhouse spice that can significantly improve your gut health, digestion, weight management, and heart health. By making it a regular part of your diet, you can enjoy its many health benefits while adding flavor and variety to your meals. Try out the Lemon Ginger Water Concentrate in the video link below, and let me know your favorite ways to enjoy ginger!
