I love ginger and enjoy its many health benefits year-round. My friends and family laugh at my ginger “obsession.” I love ginger beer, ginger bread, ginger snaps, and ginger candy.
In fact, there are probably five or six different types of ginger candy in my house right now. Additionally, I have fresh ginger, ground ginger, and crystallized ginger in my pantry. And, yeah, I have pureed ginger in my refrigerator.
Did I acquire a taste for ginger growing up? No, I did not. Eating and drinking ginger are just a part of life in the Caribbean. However, my respect for ginger increased the more I learned about its many health benefits. Yes, I believe that food is medicine, and I use ginger year-round because of its medicinal properties.
What is Ginger?
Ginger is a flowering plant of the Zingiberaceae family. There are about 47 genera and more than 1,000 species of ginger. Culinary (edible) ginger is a rhizome that comes from the root of the ginger plant, Zingiber officinale. Spices such as cardamon and turmeric also belong to the same family of spices as ginger.
Historians believe that ginger originated in Southern China and later spread to India, other parts of Asia, and West Africa. Traders introduced ginger from India to Rome in the 1st century. Eventually, colonizers brought ginger to the “New World” in the 15th century. India is the number one produce of ginger in the world.
Types of Ginger
Ginger is available fresh, pickled, preserved, dried, ground (powdered), and crystallized (candied).
Fresh Ginger
Fresh ginger is available in two forms: mature and young (green). Mature ginger has large rhizomes with a tough skin that requires peeling. It is very juicy and has a strong flavor. Most recipes call for grated, chopped, sliced, dried, or ground mature ginger.
Young ginger, also called green or spring ginger, are the immature roots. The skin is pale and thin and does not require peeling. They have a tender, mild flavor. Some Asian recipes call for young ginger.
Storage: Wrap fresh, unpeeled ginger root in paper towels, place in a plastic bag and refrigerated up to three weeks. Or, you can store it in the freezer for up to two months. To use frozen ginger, slice off a piece of unthawed root, re-wrap unused portion tightly and return to the freezer.
Pickled Ginger
Young ginger is pickled by marinating it in sweet vinegar, which gives it a bright red or pink color. Interestingly, restaurants serve pickled ginger with sushi or sashimi to cleanse the palate and enhance the flavor. After opening, store pickled ginger in the refrigerated in its container.
Storage: Keep opened pickled ginger in the original container and store in the refrigerator for up to one to two years.
Preserved Ginger
Preserved ginger is made by peeling, slicing, and then preserving mature ginger in a sugar-salt mixture. It is delicious with fresh melons or other treats.
Storage: Keep opened preserved ginger in the original container and store in the refrigerator for up to one to two years.
Ground (Powdered) Ginger
Ground, or powdered, ginger, is made by peeling, drying, and then grinding the ginger root. Many baked goods and treats use ground ginger. Additionally, it is an essential ingredient in curry mixes and other spicy marinates.
Storage: Keep ground ginger in its original container or an airtight container, and store in cool, dark cabinet. Replace every few months since ground spices lose their potency over time.
Dried Ginger
Mature ginger is dried whole or in slices. Soak it in a recipe liquid before cooking.
Storage: Place dried ginger in an airtight container and store, and store in cool, dark cabinet. Replace every few months since ground spices lose their potency over time.
Crystallized (Candied) Ginger
Crystallized ginger is made by peeling, slicing, and then cooking mature ginger in a sugar syrup until tender. Afterwards, granulated sugar is sprinkled on the pieces. Crystallized ginger is delicious as a treat or added to baked goods.
Storage: Put crystallized ginger in an airtight container in a cool, dark place for up to three months.
Health Benefits of Ginger
For hundreds of years, healers and herbalists reported the health benefits of ginger. While some of this passed orally to family members, others wrote down their findings. Today, scientific journals regularly report on the health benefits of ginger on humans and not just on lab animals..
Ginger gets its unique flavor and smell from gingerol. Gingerol is the chemical compound that contains numerous health benefits. Specifically, scientific studies suggest that gingerol has anti-inflammatory, antioxidant, antimicrobial, anti-hypertensive, and glucose-sensitizing properties that contributes to its use as a medicine.
Cooking ginger converts gingerol to zingerone. However, zingerone has less health benefits. So, if you have a choice, use fresh ginger as much as possible. After that, the second-best choice is ground ginger.
Reduces Pain and Soreness
Gingerol reduces inflammation and pain. Notably, ginger has similar pain relieving properties as chili peppers and other peppers in the Capsicum.
In 2015, Daily and colleagues reviewed seven randomized control clinical trials on the effects of ginger powder on menstrual pain. The study found that consuming 750-2000 mg/day (0.03-0.07 ounces/day) of ginger powder during the first three to four days of the menstrual cycle significantly reduced menstrual pain.
Likewise, in 2010, Black and colleagues conducted a small clinical trial to assess the effects of ginger on muscle soreness after exercise. The study found that daily supplementation of raw ginger reduced muscle pain and soreness after exercise by 25% compared to the placebo.
Studies on ginger offers hope for those suffering from arthritis, which is a major cause of disability worldwide.
Relieves Nausea, Upset Stomach, & Morning Sickness
Ginger lovers most often use ginger to relieve upset stomach, motion sickness, morning sickness, and other gastrointestinal problems. That’s good news since most of these claims are backed by research.
According to National Center for Complementary and Integrative Health, a division of the National Institutes of Health, ginger may relieve nausea caused by surgery, chemotherapy, pregnancy, and traveling. Whether it’s eaten raw, or taken as capsules, powders, or teas, ginger works.
Suppresses Appetite
In 2012, Mansour and colleagues conducted a small randomized clinical study that examined the effects of a hot ginger beverage on energy expenditure and satiety on a group of men. The study found that drinking 2 grams (0.07 ounces) of powdered ginger in hot water after a meal reduced appetite, produced a sense of fullness, and lowered food intake later in the day. Thus, ginger has potential in weight management.
Relieves Cold and Flu Symptoms
Ginger helps to temporary relieve sinus congestion, nausea, and other symptoms of the cold and flu. It also soothes a sore throat, which makes it a natural cough suppressant. My recipe for Caribbean ginger tea with honey and lemon is a must during the cold and flu season.
Health Benefits of Ginger Leaves
While the root is the most famous part of the ginger, the leaves are also edible. The leaves are flavorful, but with a milder taste than the root. Furthermore, they are high in antioxidants, which make them a nutritional powerhouse.
Dried or fresh ginger leaves make a deliciously mild tea. Additionally, fresh leaves give a mild ginger flavor to soups and stews.
Safety
Ginger is recognized as a safe supplement and there are no known safety issues for pregnant women.
It’s Your Turn
I always travel with ginger, and carry enough to share with fellow travelers. So, what are you waiting for? Go get some ginger.
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Keep It Tight Sisters.
