Ginger and garlic are both common kitchen ingredients that have been used for culinary and medicinal purposes for centuries.
Ginger is a root that belongs to the Zingiberaceae family and is native to Southeast Asia. It has a warm, spicy, and slightly sweet flavour and is often used in Asian cuisine, as well as in many other dishes around the world. Ginger is also used for its medicinal properties, including its anti-inflammatory and digestive benefits.
Garlic, on the other hand, is a member of the Allium family and is closely related to onions, shallots, and leeks. It is native to Central Asia and has been used in cooking and medicine for thousands of years.
Garlic has a pungent and slightly sweet flavour and is often used in savoury dishes. It is also known for its health benefits, including its ability to boost the immune system and support cardiovascular health.
Both ginger and garlic are rich in antioxidants and have anti-inflammatory properties. They can be used fresh, dried, or in powdered form, and are versatile ingredients that can be added to a variety of dishes to enhance flavour and provide health benefits.
Benefits of ginger and garlic
Both ginger and garlic have been used for centuries for their medicinal properties and health benefits. Here are some of the key benefits of each:
1. Offers anti-inflammatory advantages
The capacity of both ginger and garlic to reduce inflammation is one of their most well-known advantages.
Chronic inflammation is connected to the development of numerous illnesses, including heart disease and several malignancies, even though the body's inflammatory response is necessary for keeping you healthy.
Strong anti-inflammatory plant components found in garlic and ginger may aid to block pro-inflammatory proteins linked to chronic inflammation.
It's interesting to note that different garlic preparations include various anti-inflammatory organosulfur components.
The combined effects of ginger and garlic on inflammation in humans are not well understood. Nonetheless, based on the data that is currently available, it is probable that combining ginger and garlic might help decrease inflammatory indicators.
2. May prevent cellular damage
Reactive oxygen species (ROS) excess, which overwhelms your body's defences, is what causes oxidative stress.
Antioxidant enzymes like glutathione peroxidase and superoxide dismutase are part of the body's antioxidant defence mechanism. They assist in balancing the amount of ROS. On the other hand, oxidative stress that results from this system being overworked causes cellular damage.
According to studies, the highly reactive and harmful chemical malondialdehyde is one of the indicators of oxidative stress that garlic and ginger may help lower.
According to a 2015 research, type, 2 diabetics received 2 grammes of ginger powder daily for 12 weeks. Compared to the control group, they had considerably lower blood levels of malondialdehyde at the conclusion of the therapy.
3. May enhance mental health
Garlic and ginger pills or regular use of the two may assist to protect the brain and enhance cognition.
Consuming garlic may be especially beneficial for preventing cognitive decline in certain individuals, according to several population studies.
According to demographic research conducted in 2019 on 27,437 older Chinese citizens, those who ingested garlic more regularly had a lower risk of cognitive impairment. They also outlived others who ate garlic seldom.
Further study has to be done on this phenomenon by scientists, particularly studies involving various populations.
Garlic powder use has been linked to improved memory and focuses in healthy individuals, according to studies.
Garlic contains organosulfur chemicals that may help prevent inflammation and degeneration of nerve cells, according to research.
Animal studies also show that ingesting ginger may lessen brain deterioration, provide protection against neurodegenerative disorders, and boost the brain's antioxidant enzyme levels.
4. May lessen risk factors for cardiac disease
Garlic and ginger may help reduce several risk factors for heart disease because of their potent heart-protective characteristics, which include:
- a high blood pressure level
- elevated cholesterol
- high amounts of blood sugar
Garlic powder consumption substantially decreased levels of total and LDL (bad) cholesterol, fasting blood sugar, and blood pressure, according to a 2014 assessment of 22 high-quality trials.
Additional studies have shown the beneficial effects of garlic in lowering cholesterol, blood sugar, and blood pressure as well as in preventing atherosclerosis, or the formation of plaque in the arteries.
Moreover, studies have connected ginger's advantages to heart health.
Garlic and ginger supplements at high doses may interfere with certain drugs, so you should speak to a doctor before using them. Blood thinners are among them; doctors prescribe them to treat heart disease (27T).
5. Digestive health:
Garlic has been shown to help alleviate digestive issues like bloating and gas, and may also help to improve overall digestive function.
Both ginger and garlic are flavorful and versatile ingredients that can be easily incorporated into a variety of dishes. Adding these ingredients to your diet may provide a range of health benefits and help support overall health and well-being.
Nutritional facts
Here are some nutritional facts about ginger and garlic:
Ginger:
- 100 grams of the fresh ginger root contains 80 calories, 17.8 grams of carbohydrates, 1.8 grams of protein, 0.8 grams of fat, and 2 grams of fibre.
- Ginger is a good source of vitamin B6, magnesium, potassium, and manganese.
- Ginger also contains small amounts of other vitamins and minerals, including vitamin C, calcium, and iron.
Garlic:
- 100 grams of raw garlic contains 149 calories, 33 grams of carbohydrates, 6.4 grams of protein, 0.5 grams of fat, and 2.1 grams of fibre.
- Garlic is a good source of vitamin C, vitamin B6, and manganese.
- Garlic also contains small amounts of other vitamins and minerals, including calcium, potassium, and iron.
Both ginger and garlic are low in calories and fat and are good sources of vitamins and minerals. They also contain antioxidants and other compounds that provide health benefits.
Ginger and garlic are widely used in cooking and have many potential health benefits, but they also have some potential downsides.
Some possible downsides of ginger include:
- Blood-thinning effects: Ginger may have blood-thinning effects, which can be beneficial for some people but can also increase the risk of bleeding in others, especially if they are taking blood-thinning medication.
- Gastrointestinal issues: Some people may experience gastrointestinal issues such as heartburn, gas, or bloating after consuming ginger.
Some possible downsides of garlic include:
- Bad breath and body odour: Garlic can cause bad breath and body odour, which can be unpleasant for some people.
- Gastrointestinal issues: Some people may experience gastrointestinal issues such as heartburn, gas, or bloating after consuming garlic.
- Interactions with medication: Garlic can interact with certain medications, including blood thinners, and may increase the risk of bleeding in some people. It may also interact with medications used to treat HIV, so it's important to talk to your doctor if you are taking any medication before using garlic as a supplement.
Conclusion
Ginger and garlic are two commonly used ingredients in cooking that offer many potential health benefits. Both ginger and garlic have anti-inflammatory properties and may help lower cholesterol levels, improve digestion, and boost the immune system.
However, they also have some potential downsides, such as interactions with medications, gastrointestinal issues, and allergic reactions in some people. As with any dietary supplement or ingredient, it is important to consult with a healthcare provider before incorporating ginger or garlic into your diet, especially if you have any pre-existing medical conditions or are taking any medications.
Q1: What are the health benefits of ginger?
A1: Ginger offers numerous health benefits, including:
- Anti-inflammatory properties: Ginger contains compounds like gingerols and shogaols, which exhibit anti-inflammatory effects, potentially helping with conditions like arthritis and muscle pain.
- Digestive health: Ginger has been traditionally used to alleviate gastrointestinal issues, such as nausea, vomiting, and indigestion.
- Immune system support: Ginger has antioxidant and antimicrobial properties that may help support the immune system and protect against infections.
- Motion sickness relief: Ginger is known for its ability to reduce symptoms of motion sickness, such as dizziness, nausea, and vomiting.
- Pain relief: Ginger may help reduce pain due to its anti-inflammatory properties and its potential effects on pain perception.
Q2: What are the health benefits of garlic?
A2: Garlic offers several health benefits, such as:
- Cardiovascular health: Garlic has been shown to improve cholesterol levels, lower blood pressure, and reduce the risk of heart disease.
- Antimicrobial properties: Garlic has antimicrobial properties that can help fight against bacteria, fungi, and viruses.
- Immune system support: Garlic has antioxidant properties and may help boost the immune system, reducing the risk of infections and illness.
- Cancer prevention: Some studies suggest that consuming garlic regularly may lower the risk of certain types of cancer, including stomach and colorectal cancer.
- Detoxification: Garlic contains compounds like allicin and diallyl sulfides, which may support the liver in eliminating toxins from the body.
Q3: Can ginger and garlic be consumed together?
A3: Yes, ginger and garlic can be consumed together, and they often are in various cuisines. Combining them can enhance their individual health benefits and provide a unique flavor profile to dishes.
Q4: Are there any side effects of consuming ginger and garlic?
A4: While ginger and garlic are generally safe for most people, some individuals may experience side effects. For ginger, side effects may include heartburn, diarrhea, and mouth irritation. For garlic, side effects can include bad breath, body odor, heartburn, and gastrointestinal issues. It is essential to consume ginger and garlic in moderation and consult with a healthcare professional if you experience any adverse effects or have concerns about incorporating them into your diet.
Q5: How can I incorporate ginger and garlic into my diet?
A5: Ginger and garlic can be easily incorporated into your diet in various ways:
- Cooking: Use fresh or powdered ginger and garlic in stir-fries, soups, sauces, and marinades.
- Tea: Make ginger tea by steeping fresh ginger slices in hot water, and add honey or lemon for extra flavor. You can also find ginger and garlic tea bags in some stores.
- Supplements: Ginger and garlic supplements are available in capsule or tablet form. Consult a healthcare professional before taking any supplements to ensure they are appropriate for your specific needs.
- Juicing: Add ginger and garlic to your fresh vegetable or fruit juices for a healthy, immune-boosting drink.
