Nutrients, Calories, Benefits of Ginger Pie, Dry Mix

Ginger: description, composition of the product

No wonder ginger is so popular and one of the most used spices in the world today. Its benefits and positive effects on health are truly impressive. With a savory taste and an extensive list of health benefits, ginger root is equally tasty and nutritious. Plus, it's versatile, easy to use, and has shown positive effects on an impressive list of conditions, from fighting seasickness to improving brain function.

The health benefits of ginger are largely due to its antioxidant, anti-inflammatory properties, and content of therapeutic compounds such as gingerol, segaol, paradol, and zingerone.

So, what is the benefit of ginger and how can you include it in your diet? Let's figure it out.

Ginger, also known as Zingiber officinale, is a flowering plant closely related to turmeric and cardamom. The underground stem, or rhizome, of the ginger plant is commonly known as ginger root and is noted for its medicinal properties.

The health benefits of ginger are well researched, and due to its healing properties, it has been used around the world for thousands of years as a natural support for the body in many diseases. In fact, ancient Chinese, Roman, Greek, Arabic, and Sanskrit texts have documented the use of ginger root for health and wellness.

Ginger contains a wide range of many important vitamins and minerals. It also contains gingerol, a compound with powerful antioxidant and anti-inflammatory properties that has many health benefits.

Nutritional value of ginger. 100 grams of raw ginger contains approximately:

• 80 calories;

• 17.8 grams of carbohydrates;

• 1.8 grams of protein;

• 0.7 grams of fat;

• 2 grams of dietary fiber;

• 415 mg potassium (12% DV);

• 0.2 mg copper (11% DV);

• 0.2 mg manganese (11% DV);

• 43 mg magnesium (11% DV);

• 5 mg vitamin C (8% of the daily value);

• 0.2 mg of vitamin B6 (8% of the daily value);

• 0.7 mg niacin (4% DV);

• 34 mg phosphorus (3% of the daily value);

• 0.6 mg of iron (3% of the daily value).

In addition to the nutrients listed above, ginger also contains small amounts of calcium, zinc, pantothenic acid, riboflavin, and thiamine.

Properties of ginger for women

Eases menstrual pain

Unfortunately, many women experience menstruation with adverse side effects such as pain, cramps, and headaches. Instead of turning to over-the-counter medications to relieve symptoms, natural remedies like ginger can be more effective in relieving menstrual pain.

A study published in the Journal of Alternative and Complementary Medicine found that ginger reduced menstrual pain as effectively as drugs such as ibuprofen and mefenamic acid. Another 2009 study found similar results, in which ginger reduced both the intensity and duration of pain.

Properties of ginger for men

It is believed that ginger has a positive effect on male erectile function and potency in general. This happens according to the following scheme:

• Stimulation of testosterone production, which is good for attraction.

• Cleansing blood vessels and improving blood circulation in the pelvic organs and genitals, which is very important for erection.

• Normalization of the work of nerve receptors, which prevents premature ejaculation.

Moreover, the properties of the root prevent the development of infectious prostatitis, which negatively affects the sexual life of a man.

Properties of ginger for children

Ginger can and should be included in the diet of young children, because it helps the children's immune system cope with viruses and bacteria, and has an antipyretic effect. Mixtures of ginger are often used in the treatment of the upper respiratory tract, but it is strictly contraindicated in the diet of one-year-old children. Do not forget that ginger is primarily a spice with a sharp taste and smell.

In order to prevent colds and viral diseases in children, ginger root is taken in the form of tea or a mixture with honey and lemon.

Classic ginger tea for children:

• Peel the root, cut and finely grate. For convenience, you can use a garlic crusher instead of a grater.

• Pour in boiling water. You can add a slice of lemon or 2 tsp. honey, if the child is not allergic to these components.

• The drink is infused for 15 minutes.

The daily intake of warm water is 300 ml, but not more than 100 ml at a time.

Ginger drink:

• Peel and chop the root crop, prepare lemon juice, honey.

• Then add the mixture to boiling water and boil for 10-15 minutes.

• After the drink is infused and cooled, it can be drunk 2 times a day, 200 ml before or after meals.

Ginger Blend:

• Such a mousse strengthens the child's immunity and refreshes in the summer.

• One root is peeled and crushed, then marinated in 100 g of honey and 2-3 lemon slices.

• This mixture must be infused for a day.

• Next, the marinade is closed with an airtight lid and stored in the refrigerator.

Useful properties of ginger in various diseases

• Helps with nausea

Historically, ginger has been used as a natural remedy for motion sickness and morning sickness.

One review analyzed 12 studies involving 1,278 pregnant women and found that ginger was effective in reducing symptoms of nausea with minimal risk of side effects. In addition, another study found that ginger helped reduce the severity of nausea in patients receiving chemotherapy.

• Fights fungal infections

  Ginger helps kill disease-causing fungi due to its powerful anti-fungal properties.

  One 2016 study found that ginger extract was effective against two types of yeast that commonly cause fungal infections in the mouth. Another test-tube study looked at the antifungal effects of 29 plant species and found that ginger was the most effective way to kill fungi.

  Study: Inhibition of human pathogenic fungi by ethnobotanically selected plant extracts, Survey of the Antibiofilm and Antimicrobial Effects of Zingiber officinale (in Vitro Study)

   

• Protects against stomach ulcers

  Gastric ulcers are painful ulcers that form in the lining of the stomach and cause symptoms such as indigestion, fatigue, heartburn, and abdominal discomfort.

  Several studies have shown that ginger can help prevent stomach ulcers. One 2011 animal study found that ginger powder protected against aspirin-induced stomach ulcers by lowering inflammatory proteins and blocking the activity of enzymes associated with ulcer development.

  Study: Protective Effects of Ginger against Aspirin-Induced Gastric Ulcers in Rats

   

• May inhibit cancer growth

  One of the most impressive benefits of ginger is its anti-cancer properties, thanks to the presence of a powerful compound called 6-gingerol.

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  Test-tube studies show that ginger and its components can effectively block the growth and development of cancer cells in ovarian, pancreatic, and prostate cancers. However, more research is needed at this point to determine exactly how ginger's cancer-suppressing properties might affect humans.

  Study: Ginger inhibits cell growth and modulates angiogenic factors in ovarian cancer cells, [6]-Gingerol Induces Cell Cycle Arrest and Cell Death of Mutant p53-expressing Pancreatic Cancer Cells, Benefits of whole ginger extract in prostate cancer

   

• Regulates blood sugar levels

  High blood sugar can cause a host of negative symptoms, from frequent urination to headaches (including migraines) and increased thirst. If left unregulated, it can cause more serious problems.

  Studies show that ginger promotes normal blood sugar levels, preventing serious side effects. In one 2015 study, ginger supplementation actually reduced fasting blood sugar by 12% and improved long-term blood sugar control by 10%.

  Study: The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein AI and Malondialdehyde in Type 2 Diabetic Patients

   

• Relieves joint and muscle pain

  Because ginger has the ability to reduce inflammation, adding it to your diet can help treat both muscle and joint pain associated with arthritis.

  One study found that daily consumption of ginger resulted in a moderate to significant reduction in exercise-induced muscle pain. Another study found that ginger extract helped reduce knee pain and the need for pain medication in people with osteoarthritis.

  Study: Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise, Effects of a ginger extract on knee pain in patients with osteoarthritis

   

• Reduces cholesterol levels

  Cholesterol is highly demanded in our body - from the production of bile to the production of hormones. However, high cholesterol levels can build up in the blood, causing blockages and increasing the risk of heart disease.

  One of the biggest benefits of ginger is its ability to naturally lower cholesterol and triglyceride levels, reducing the risk of heart disease.

  A study conducted at the University of Health Sciences found that ginger was able to significantly lower bad LDL cholesterol and increase good HDL cholesterol compared to a placebo. An animal study found that ginger is nearly as effective in lowering cholesterol (improving cholesterol levels) as atorvastatin, a drug commonly prescribed for high blood cholesterol.

  Study: Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial, Antihyperlipidemic effects of ginger extracts in alloxan-induced diabetes and propylthiouracil-induced hypothyroidism in (rats)

   

• Improves brain function

  Neurodegenerative diseases such as Alzheimer's and Parkinson's are associated with oxidative stress and chronic inflammation in the brain. Due to its richness in antioxidants and powerful anti-inflammatory properties, ginger is believed to play an important role in brain health.

  Several animal studies have shown that ginger extract may protect the brain from aging and cognitive decline. In addition, a 2012 study also showed that ginger extract helps improve cognitive function and attention in middle-aged women.

  Study: Protective effects of ginger root extract on Alzheimer disease-induced behavioral dysfunction in rats, Inhibition of acetylcholinesterase activities and some pro-oxidant induced lipid peroxidation in rat brain by two varieties of ginger (Zingiber officinale)

   

• Blocks bacterial infections

  In addition to its antifungal properties, ginger also boasts the ability to fight bacterial infections. Pathogenic bacteria are common culprits for diseases such as urinary tract infections, pneumonia, and bronchitis.

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  According to one test-tube study, compounds found in ginger may help suppress the growth of certain strains of bacteria that cause gum disease. Another test-tube study found that ginger extract was also effective against several strains of drug-resistant bacteria.

  Study: Antibacterial effect of Allium sativum cloves and Zingiber officinale rhizomes against multiple-drug resistant clinical pathogens

   

• Eases Inflammation

  While inflammation may be a normal, healthy immune response to injury and infection, chronic inflammation is believed to be a major cause of diseases such as heart disease, obesity, diabetes, and cancer.

  One review published in the International Journal of Preventive Medicine noted that ginger extract may help suppress the synthesis of certain inflammatory markers. Besides gingerol, it also contains other anti-inflammatory compounds such as segaol, paradol, and zingerone.

  There is also a possibility that ginger's benefits include preventing blood clots (thus reducing the risk of heart attack) due to its natural acids that thin the blood. But studies have not yet yielded any results.

  Research: The inflammation theory of disease, The inflammation theory of disease, The Effect of Ginger (Zingiber officinale) on Platelet Aggregation: A Systematic Literature Review

   

Fat burning properties of ginger

Ginger increases weight loss

Worried about a few extra pounds? Try starting your day with a warm cup of ginger tea to speed up fat burning and help you lose weight faster.

A 2017 review found that ginger can aid in weight loss by increasing fat breakdown, blocking fat absorption, and suppressing appetite.

Another study published in the European Journal of Nutrition also found that hot ginger tea consumption was associated with lower waist circumference and lower body mass index.

The benefits of ginger for digestion

Ginger promotes good digestion

One of the most powerful benefits of ginger is its ability to support digestive health and prevent digestive disorders characterized by symptoms such as pain, heartburn, fullness, and discomfort.

According to a study published in the World Journal of Gastroenterology, ginger helps speed up gastric emptying by 25 percent compared to placebo in people with indigestion. Another study even showed that taking ginger capsules with a meal actually doubled the rate of gastric emptying.

Boost your immune system with ginger

Ginger improves immunity.

If you're starting to feel like you're getting sick or have a runny nose, ginger tea can help give your immune system the boost it needs. In fact, many people use ginger tea for cold symptoms, allergies, and infections as an effective natural remedy for immune support.

As we've already discussed, ginger contains compounds like gingerols, shogaol, and paradols that may help fight free radicals, reduce inflammation, and reduce the risk of chronic disease, according to some test-tube studies.

Ginger root also has powerful antibacterial, antifungal, and antiviral properties. Test-tube studies show that it can effectively protect against respiratory tract infections, fungal infections, and even gum disease.

Contraindications to the use of ginger root

Ginger has been shown to be safe in many studies where it has been taken orally (by mouth) as a dietary supplement. Ginger products have also been shown to be safe for topical use (on the skin).

Ginger can have side effects such as stomach discomfort, heartburn, diarrhea, and mouth and throat irritation, especially when taken in high doses. If you notice any of these symptoms, reduce your intake and consult your doctor.

Some research on the use of ginger during pregnancy suggests that it is safe, but the evidence is not conclusive. If you plan to consume ginger during pregnancy, please consult your healthcare provider. Data on the safety of consuming ginger while breastfeeding is currently insufficient.

Although rare, some people may be allergic to ginger. If you experience any symptoms of a food allergy, such as hives, itching, or swelling, stop consuming ginger immediately and contact your doctor.

Who Shouldn't Eat Ginger?

• People with serious diseases of the cardiovascular system need to be careful with ginger. In large quantities, the spice leads to sudden pressure surges, and also reduces blood clotting and increases the risk of severe bleeding.

• Ginger contains a small amount of oxalates - salts of oxalic acid. They can be harmful to people with bowel and kidney disease, especially those with kidney stones with an increased risk of oxalate stones.

• For people with gastrointestinal diseases in the acute phase, it is better to exclude ginger from the diet and stick to a therapeutic diet that will ensure a speedy recovery.

In what form and how to use

After learning about all the health benefits of ginger, you probably want to include it in your diet. Luckily, ginger root is available in a variety of forms and can easily be incorporated into your diet. It can be found fresh, ground, in capsules and juices – or even as ginger essential oil.

Ginger root can be eaten fresh, ground or in juice form. Ginger root supplements are available in tablet or capsule form, providing you with a quick and concentrated dose of antioxidants. In addition, ginger essential oil is available and can be applied topically or orally to increase gingerol levels.

You can also use ginger to make homemade cough syrup or add a few tablespoons to a relaxing hot bath.

How to eat ginger root

• Ginger can be cut into thin slices and added to smoothies or vegetable juices for an extra kick.

• It can also be grated and added to soups, salads, or sweets to increase flavor and health benefits.

• Ground ginger can be used in cooking, mixing it with pastries, desserts. It makes a delicious addition to sauces, stews, marinades and curries.

How to properly store ginger

• To get the most benefit from ginger, store it unpeeled in a plastic bag. Refrigerated ginger can last about 3-4 weeks, or even longer if stored properly.

• You can also freeze ginger to extend its shelf life even further. This works especially well if you grate the ginger - then wrap it in a bag and store it in the freezer.

• If you are using ginger to make ginger juice, you can grate it and squeeze out the juice without thawing.

• Try crushing the ginger before freezing to make it easier to cook later on.

Best Ginger Recipes

Ginger tea

Ingredients:

• Ginger

• Lemon/lime/honey

• Water

Cooking:

1. Wash a head of fresh ginger root and cut it into very thin slices.

2. Add ginger slices to hot water and boil for 10-30 minutes, depending on how strong you want it to be.

3. Remove from heat, strain and discard the ginger pieces and add your choice of lemon, raw honey, or lime juice to enhance the flavor.

4. You can enjoy this drink hot or cold depending on your personal preference.

The benefits of ginger tea include relaxing the body, soothing the stomach, and relieving nausea. Drink one to three cups a day to maximize your health benefits.

Depending on what you're using fresh ginger tea for, you can enhance its effects by adding other additional ingredients to support detoxification and your immune system.

A few “synergistic” ingredients that would be a great addition to fresh ginger tea:

• Turmeric – Contains an active compound called curcumin, which has anti-inflammatory and antioxidant effects. It can help improve digestive processes and is also considered a warming spice that supports your metabolism.

• Lemon Juice - Helps "trick" the liver into producing bile, which helps keep food moving through the digestive tract. May also help reduce indigestion and bloating.

• Raw Honey - This is a nutritious, natural sweetener that provides you with enzymes and antioxidants that research has shown to support immune function.

• Cayenne Peppers – Contains a chemical called capsaicin that has the ability to stimulate circulation and support digestion. It can help stimulate the release of enzymes that help with indigestion and loss of appetite.

ginger juice

Another easy way to get your daily dose of ginger is to juice it. You can easily do this either with a juicer, or peel and grate the ginger and then squeeze out the juice using cheesecloth.

You can drink a ginger shot or mix it with other vegetable juices for an extra nutrient boost. By making, for example, orange ginger-carrot juice.

Orange Ginger Carrot Juice

Ingredients:

• 6 carrots

• 1 orange

• 1 ginger

• 1 cucumber

Cooking:

Add all ingredients to a vegetable juicer. Stir the juice gently and drink immediately.

Spicy Pumpkin Soup

Ingredients:

• Pumpkin

• Carrot

• Onion

• Ginger

• coconut cream

Cooking:

1. Bake pumpkin (sweet variety) in the oven.

2. Carrots, onions, ginger - stew in a pan.

3. Blend everything in a blender with coconut cream.

Gluten free ginger lemon buns

Ingredients:

• 2 cups almond flour

• 1 teaspoon baking soda

• ½ teaspoon sea salt

• 3 art. l. lemon peel

• 1 tablespoon fresh grated ginger

• 1 egg

• 3 art. l. honey

Cooking:

1. Preheat oven to 375°F.

2. Mix the almond flour, salt, and baking soda together, and then add the lemon zest, ginger, egg, and honey.

3. Roll the dough into a ball and place it on parchment paper.

4. Flatten the ball of dough into a large circle and cut the dough into triangular pieces.

5. Place on a baking sheet and separate the buns from each other.

6. Bake 7-10 minutes, or until the buns are browned on the outside.

Smoothie with cilantro and ginger

Ingredients:

• ½ cup cilantro

• 1 cup chopped cucumber

• Juice of one lime

• 2 teaspoons grated ginger

• 4 dried figs

• 100 g sheep or coconut yogurt

Cooking:

1. Add all ingredients to a blender.

2. Beat until a homogeneous mass is obtained.

3. Drink immediately.

Braised cauliflower with ginger

Ingredients:

• Cauliflower ½ head

• Spinach 300 grams

• 1 tomato

• 1 chili pepper

• 4 garlic cloves

• Onion 1 pc.

• Fresh ginger 5 cm

• Curry 1-2 tbsp

• Parmesan cheese to taste (if not allergic to cow's milk protein)

• Coconut oil

Cooking:

1. Melt the coconut oil in a saucepan, add the onion and sauté for a few minutes. Then add chopped garlic and ginger, chopped peppers and curry, simmer for 1-2 minutes (add a little water if necessary).

2. In a separate saucepan with lightly salted water, boil the cauliflower disassembled into inflorescences. Cook until half cooked (al dente).

3. Put the spinach into the onion mixture, simmer for 5-7 minutes, then add the cauliflower. Salt to taste and mix thoroughly. Let the mixture simmer for a few more minutes.

4. Serve sprinkled with parmesan and fresh herbs.

Fermented cauliflower

Ingredients:

• cauliflower

• Apple

• ginger

• carrot

• garlic

• hot red pepper

• turmeric

Cooking:

1. Finely chop the cauliflower (into slices and florets).

2. Apple, ginger, carrot, garlic - cut into strips.

3. Hot red pepper - 1 pc - finely chopped.

4. Turmeric - 3 tbsp (salt 1 tablespoon per 3l jar).

5. Mix chopped ingredients.

6. Put in 3l. jar by ⅔.

7. Pour water up to shoulders.

8. Close tightly with a lid.

9. Remove in heat and darkness for 3 days (to release gases).

10. In the evening of the 3rd day - in the refrigerator.

Pumpkin cream soup with coconut milk and ginger

Ingredients:

• 600–700 g pumpkin

• 12-16 large, peeled raw shrimp

• 400 ml coconut milk

• 4 cm fresh ginger root

• 2 large onions

• 3 garlic cloves

• Coconut oil

• 0.5 tsp curry powder

• Salt, freshly ground black pepper

• cilantro leaves for serving

Cooking:

1. Cut pumpkin into cubes and place on a baking sheet lined with parchment paper. Pieces of pumpkin can be lightly sprinkled with coconut oil melted in a water bath, baked for 20-25 minutes (depending on the type of pumpkin) at a temperature of 200C until soft.

2. Peel and finely chop or grate the ginger and garlic. Cut the onion into pieces.

3. Place the coconut oil in a heavy bottomed saucepan and place over medium heat. When the butter is melted, add the onion until sautéed until soft, then add half of the garlic and ginger mixture, saute for another 2 minutes.

4. Then add the curry and mix everything thoroughly for 30 seconds.

5. Pour the resulting mixture with 1 liter of cold water and bring to a boil.

6. Add the baked pumpkin to the pan, cook for 5-7 minutes.

7. At the same time, heat the coconut oil in a skillet, add the shrimp and the remaining garlic and ginger mixture. Salt and pepper the shrimp, lightly fry on both sides.

8. Blend the soup with an immersion blender until smooth, add the coconut milk and bring to a boil.

9. Serve with shrimp and finely chopped cilantro.

Light vegetable soup

• 2 tablespoons coconut oil

• 1 large onion, finely chopped

• 2 cups crushed yellow pepper

• 5-6 garlic cloves, finely chopped

• 2.5 cm piece of ginger, grated 2 large zucchini

• 6 cups vegetable broth

• 3 cups spinach

Cooking:

1. Stew vegetables. Pour coconut oil into a heated saucepan. Add chopped onion and yellow pepper.

2. Simmer until vegetables are soft.

3. Add garlic and ginger and simmer for 1 more minute until fragrant. Add zucchini and simmer another 3-5 minutes.

4. Add broth. When the vegetables are softened, pour in the broth and heat the soup.

5. Add spinach to hot broth.

6. Let the soup soak and serve.

Carrot-chickpea patties with ginger and cinnamon

Ingredients:

• 1 grated zucchini

• 2/3 st. grated carrot

• 3 garlic cloves

• small piece of ginger

• 1 green chili to taste

• 1.5 st. boiled chickpeas (soak overnight before cooking)

• 1/2 tsp cumin seeds, coriander, ground pepper

• 1/4 tsp cinnamon, ground cardamom

• Himalayan salt to taste

• 1 tbsp flax flour

• 1/4 st. oat flour

• Ghee butter

Cooking:

1. Grate the zucchini, squeeze out excess water with your hands.

2. Grind carrots, ginger, garlic and chili in a blender or on a grater, add to a bowl.

3. Blend the chickpeas to a puree consistency and add to the zucchini.

4. Cooking spices: grind cumin, coriander and black pepper. In a small frying pan, heat up 1/2 tsp. ghee oils. Add chopped spices, fry until a pronounced aroma appears.

5. Add all spices to a common bowl, mix thoroughly.

6. Blind cutlets, bake in the oven, heated to 200C for 20-25 minutes.