Ginger: properties and benefits for athletes and diet. Perhaps not everyone knows that Ginger is an excellent workout for athletes! The beneficial properties of ginger root have been known for some time: it is in fact capable of bringing health benefits that science is gradually investigating.
Ginger is a spice rich in essential oil and active ingredients which make it a very important nutrient for our body thanks to its anti-inflammatory and antioxidant properties.
Ginger has a now well-known anti-inflammatory, pain-relieving, antioxidant, digestive and antibacterial power. Taken with a certain regularity, ginger helps to:
- Promote digestion: taken after meals it is an excellent adjuvant for the digestive activity of the stomach. Just eat a small portion or drink a herbal tea prepared with ginger cut into slices and left to infuse in water brought to the boil for a few minutes. You can make it more pleasant by adding honey, agave syrup or sweetener to taste.
- Control cholesterol level and blood sugar : ginger is able to regulate glucose and fat levels in the blood. An excellent help for those who are on a diet or have problems with high cholesterol or blood sugar spikes. For this purpose it is recommended to use ginger powder. Taking 2 or 3 grams can lower blood sugar and cholesterol in the blood.
- alm nausea : often used against nausea during pregnancy but not only! Sipping ginger tea or eating a slice or two can provide immediate relief.
- Calm pain or inflammation: the anti-inflammatory properties of ginger are truly a valid help in case of muscle pain and joint inflammation.
- Reduce menstrual pain and headaches: If you suffer from menstrual pain but want to avoid taking medications every month, you should definitely try taking some ginger. Think that a study has come to delve deeper into the pain-relieving properties of ginger by comparing them to the pain-relieving and anti-inflammatory effect of Ibuprofen. Also very useful in case of headaches
- Strengthen the immune system : Regularly taking ginger can give a big boost to our immune system. All it takes is a little consistency in intake to support our immune defenses and make the fight against flu and various viruses more effective. Thanks to its antibacterial and anti-infectious properties, ginger is not only useful for preventing seasonal ailments but is also indicated for soothing pain. Try it to calm a sore throat, quell coughs and counteract cold symptoms.
Ginger and sport
Ginger is one of the most suitable foods for those who love sports and carry out regular physical activity. It is in fact a very useful spice for assisting physical activity and counteracting some secondary negative effects of training such as joint pain and muscle inflammation.
“daily consumption of the root leads to a reduction in acute pain after activities that can cause muscle trauma”
Ginger for weight loss
Ginger is also very useful for helping your diet. Let’s immediately clarify that there is no food that, if ingested, is capable of making you lose weight. But the “fat burning” effect of ginger is not a hoax! Thanks to gingerol, an active ingredient contained in ginger known for its thermogenic effects. What does thermogenic effect mean? Which is able to increase body temperature and therefore burn more fat.
Gingerol is responsible for the typical spicy aftertaste of ginger and, being a thermogenic substance, allows you to increase body temperature, kickstart your metabolism and burn fat. But if we talk about diet, ginger is also useful in an indirect way. Here because:
- Promotes the digestion of proteins and carbohydrates
- Helps deflate the belly
- It reduces the feeling of hunger, especially if taken as a herbal tea
- Speeds up your metabolism
Ginger, contraindications and side effects
Ginger is very good for you but, like any food, it must be consumed wisely. Consumption is not recommended if you are taking certain types of drugs such as anticoagulants and antiplatelet agents. This is because it would in fact risk enhancing its effectiveness too much.
Also be careful not to consume too much ginger! In fact, it can create gastrointestinal problems, producing effects diametrically opposed to those desired.
Ginger, calories and nutritional values
Nutritional values per 100 grams of ginger root:
- 80 calories
- Fat 0.8 g
- Saturated fatty acids 0.2 g
- Polyunsaturated fatty acids 0.2 g
- Monounsaturated fatty acids 0.2 g
- Cholesterol 0 mg
- Sodium 13 mg
- Potassium 415 mg
- Carbohydrates 18 g
- Dietary fiber 2 g
- Sugar 1.7 g
- Protein 1.8 g
- Vitamin A 0 IU
- Vitamin C 5 mg
- Calcium 16 mg
- Iron 0.6 mg
- Vitamin D 0 IU
- Vitamin B6 0.2 mg
- Vitamin B12 0 µg
- Magnesium 43 mg
How and how much ginger to take every day?
There is no standard quantity to take. The thing that is important to notice the benefits of ginger is a daily or, in any case, rather frequent intake. Generally speaking, we recommend a quantity that can vary between 10 and 30 grams per day . It can simply be grated at the end of cooking on pasta, meat, fish, rice or vegetables. Or it can be used to prepare sweet recipes, thirst-quenching drinks, herbal teas or infusions.
To get the maximum benefits from ginger it is preferable to take it fresh but powdered ginger is also very good.
Ginger herbal tea, recipe:
Ginger herbal tea is a real panacea for our body. It contains all the beneficial properties of ginger root and is very easy to prepare.
Ginger herbal tea, ingredients:
- 1 cup of water
- 1 teaspoon fresh ginger
- juice of half a lemon
- Honey to taste should be avoided if you drink the herbal tea for purifying purposes
Preparation of ginger herbal tea:
Preparing ginger herbal tea is quick and easy. Boil the water. Wash and peel the ginger root. Grate a teaspoon or two. Infuse the ginger for about 15 minutes, covering with a lid. Wait for the water to become lukewarm and filter. Add the lemon juice (if done when the water has become lukewarm the vitamin C is preserved). Add honey; excellent in case of sore throat or cough but to be avoided if you drink herbal tea for purifying purposes.
If you want to sweeten the drink by avoiding the use of honey, you can choose to add Stevia, a natural zero-calorie sweetener. It is also possible to enrich ginger herbal tea with other spices such as:
- Turmeric: known for its detoxifying power
- Moringa : known as the tree of life and an integral part of traditional Indian medicine (Ayurveda). It helps reduce inflammation, lowers cholesterol and blood pressure, relieves headaches, provides relief in case of gastric ulcers, protects the liver and combats anemia thanks to its iron and vitamin C content.
- Cinnamon By adding a cinnamon stick to the ginger infusion you will increase the draining power of the herbal tea.
- Star Anise: Add star anise to increase the herbal tea’s bloating-reducing ability
And, speaking of a flat stomach, are you looking for a way to reduce abdominal fat and bloated belly? Here’s everything you need to know!
