Ginger Water Recipe For Immune Support, Migraine Relief, And More : The Hearty Soul

Ginger is a popular ingredient in cuisines worldwide, and has been used in herbal medicine for centuries. Not only does it add a nice kick to recipes, but it is rich in natural chemicals that promote health in a variety of ways.

Herbal medicine is not well-studied, and so more research is needed to understand and prove its benefits. Most of the information we do have is anecdotal, but some limited research demonstrates ginger’s health-promoting effects.

Ginger water, often called ginger tea, is a great way to incorporate ginger into your diet. Have a look at the benefits of ginger water, followed by a ginger water recipe you can make today.

The Benefits of Ginger

As mentioned, many of the benefits associated with ginger are anecdotal. However, there are some benefits backed by research, and with very few drawbacks, it is difficult to find a reason not to include ginger in your diet.

1. Anti-Inflammatory

Ginger contains various chemicals like gingerols, paradols, sesquiterpenes, shogoals, and zingerone, which have powerful anti-inflammatory properties [1].

While acute inflammation is a natural response to viruses and injuries, chronic inflammation can damage healthy cells. This can lead to health problems like cardiovascular disease, cancer, diabetes, arthritis, asthma, and Alzheimer’s disease [2].

One 2013 study in 64 people with type 2 diabetes found that taking two grams of ginger powder every day significantly reduced levels of inflammatory proteins. This could make it a good remedy to lower the risk of some chronic complications of diabetes [3].

There has also been some research on ginger’s effects on arthritis, however the results have been mixed. For example, a 2001 study found that highly concentrated doses of ginger extract were effective at treating patients with osteoarthritis of the knee. This dosage, however, is much higher than what you would find in ginger tea [4].

Due to the mixed outcomes of ginger consumption and arthritis, more human studies are needed.

Another common health complaint that can be treated with ginger’s anti-inflammatory properties are headaches and migraines. A 2014 study found that 250 milligrams of a ginger powder supplement was just as effective at decreasing migraine symptoms as the prescription drug sumatriptan [5].

Overall, while more studies are needed, ginger appears to be a safe way to treat chronic inflammation. If you do have known health concerns, talk to your doctor first.

Read: Don’t Use Ginger If You Belong To Any Of These 5 Groups Of People

2. Antioxidant

The same chemicals that give ginger its anti-inflammatory properties also act as powerful antioxidants. These can also help prevent Alzheimer’s, heart disease, cancer, and signs of aging.

Reactive Oxygen Species (ROS) are unstable molecules that contain oxygen and easily react with other molecules in the cell. When these build up in your body they can cause damage to your DNA, RNA, and proteins, and even cause cell death [6].

Chronic stress, consuming large amounts of alcohol, or smoking can produce too much ROS. Your body produces antioxidants to combat this, but this system can often be overwhelmed. A diet containing plenty of antioxidant-rich foods (like ginger) can fight back against oxidative damage [7].

3. Digestive Aid

Ginger has been used for centuries as a way to ease nausea and aid in digestion. While most of the evidence for this has been anecdotal, there is some research showing that ginger helps move food through your stomach more efficiently. This can reduce bloating and cramps [8].

There is also some evidence to suggest that ginger can help reduce nausea and vomiting associated with chemotherapy treatment [9].

4. Balance Blood Sugar

One 2015 study gave patients with diabetes two grams per day of ginger powder for twelve weeks. The results showed that the ginger powder supplement improved their fasting blood sugar levels, as well as several other proteins.

This suggests that ginger may have a role in alleviating the risk of some chronic complications of diabetes [10].

5. Weight Loss

Along with a healthy diet and exercise, ginger appears to help promote weight loss.

One 2012 study found that consuming ginger increased the thermic effect of food, which is the number of calories you burn during digestion. The researchers also pointed out that subjects who consumed ginger with their meal felt greater satiety, leading them to eat less [11].

6. Improve Your Immune Health

Acute inflammation is a normal part of your body’s immune response, but chronic inflammation can harm your immune system.

There have been both test tube and animal studies that have demonstrated ginger’s ability to enhance the immune response. This is likely due to its anti-inflammatory, antioxidant, antiviral and antibacterial properties [12].

2013 research showed that fresh ginger had antiviral effects against human respiratory syncytial virus (HRSV) in test tube studies. HRSV is responsible for respiratory infections. The researcher also found that the fresh ginger helped boost the immune response against HRSV [13].