Ginger is a sweet and spicy root – a relative of turmeric and galangal – that has been used to enrich a diet with a specific flavor for thousands of years, but it also affects health. Here’s why (and how) to become a regular food in your kitchen.
Ginger is one of the most powerful anti-inflammatory foods on the planet. The long list of positive properties of this plant includes support for immunity and heart health, improved blood sugar and lipid status, maintaining a healthy body weight and reducing the risk of cancer.
It has also been shown to reduce nausea, especially during pregnancy, thanks to the ginger component. (Ginger is thought to be responsible for its non-carcinogenic and anti-inflammatory properties.) Other ingredients, shogaol and gomerol, reduce inflammatory processes and act against pain. Research has shown that ginger supplements can relieve menstrual cramps, and a small study by the University of Georgia found that daily consumption of ginger root works against muscle inflammation.
How much ginger should I consume each day?
Ginger is very strong, so a small amount is enough. Start with half a teaspoon of fresh grated ginger at each meal. If you are taking it in its fresh form due to its medicinal properties, or if you are interested in taking it as a supplement, consult your doctor or nutritionist to determine the appropriate dose.
5 ways to use ginger
This root has a very diverse use. Its spicy flavors combined with sweet notes are the perfect complement to fried vegetables, curries or soups, but also to desserts. Research confirms that both versions of ginger, fresh and dried, are very good for health. Nutritionist and author Sarah Haas shared some of her favorite ways to use this spice.
- Add thin slices of fresh ginger, along with fresh mint or basil, to the sparkling water. To make the tea, lightly slice the ginger in water for five to 10 minutes.
- Put the ginger, garlic and lemon zest in the coconut milk. Use this mixture when preparing cereals. They will be creamy and unbearably aromatic.
- Use crushed ginger to season sweets, such as biscuits, pancakes or waffles.
- Make a delicious salad by mixing fresh grated ginger, tahini, lemon juice, olive oil and fresh parsley leaves.
- Add fresh or dried ginger to smoothies.
Try it … Ginger Smoothie
How to clean and prepare for use
Using fresh ginger is easier than it sounds. Use the edge of a teaspoon to scrape off the skin, and then cut or crush enough healing roots. Store in the fridge without peeling, in a closed container (best: absorbed!), For a few weeks, or in a plastic wrapper and freeze – so you can store it for months. (Do not defrost before use.) If you do not have fresh roots, you can always replace them with dry ginger powder (instead of 1 tablespoon of fresh ginger, put ½ tablespoon of ginger powder).
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