What are the benefits of ginger?

Ginger is an herb that is used as a spice and also for its therapeutic qualities. The underground stem (rhizome) can be used fresh, powdered, dried, or as an oil or juice. Ginger is part of the Zingiberaceae family, as are cardamom, turmeric and galangal.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It highlights the history of ginger, its therapeutic benefits, and some important precautions you should be aware of before taking the herb.

According to the National Library of Medicine, part of the NIH (National Institutes of Health), ginger is widely used throughout the world for treating loss of appetite, nausea and vomiting after surgery, nausea resulting from cancer treatment, fratulance, stomach upset, colic, morning sickness and motion sickness.

Some people find ginger helps them with the symptoms of upper respiratory tract infection ,bronchitis, cough, menstrual cramps, arthritis and muscle pain.

In some parts of the world, ginger juice is applied to the skin to treat burns.

Ginger is also used as a flavoring by the food and drinks industry, as a spice and flavoring in cooking, and for fragrance in soaps and cosmetics.

Ginger contains a chemical that is used as an ingredient in antacid, laxative and anti-gas medications.

According to Kew Gardens, England's horticultural royal center of excellence, ginger has a long history of usage in South Asia, both in fresh and dried form.

History of ginger

Fresh ginger rhizome (subterranean stem)

The University of Maryland Medical Centre  writes that ginger has been used in China for over 2,000 years to help digestion and treament of diarrhea , nausea and stomach upsets.

The Mahabharata (circa 4th century BC), one of the two major Sanskrit epics of ancient India, describes a stewed meat meal which includes ginger. Ginger has also been a key plant in Ayurvedic medicine, a system of traditional medicine native to the Indian subcontinent.

Approximately 2000 years ago, ginger was exported from India to the Roman empire, where it became valued for its therapeutic as well as culinary properties.

Ginger continued to be traded in Europe after the fall of the Roman empire, where its supply was controlled by Arab traders for hundreds of years. During medieval times it became a popular ingredient in sweets.

During the 13th and 14th centuries ginger and black pepper were commonly traded spices. By the sixteenth century one pound in weight of ginger in England would cost the equivalent of one sheep.

What are the therapeutic benefits of ginger?

Below are examples of some scientific studies on ginger and its current or potential uses in medical treatment.

Inflammation of the colon

A study carried out at the University of Michigan Medical School found that Ginger Root Supplement administered to volunteer participants reduced inflammation markers in the colon within a month.

The study was published in the journal Cancer Prevention Research.

Experts say that inflammation of the colon is a precursor to colon cancer. Co-researcher Suzanna M. Zick, N.D., M.P.H., explained that by reducing inflammation in the colon a person reduces their risk of developing colon cancer.

Zick said "We need to apply the same rigor to the sorts of questions about the effect of ginger root that we apply to other clinical trial research. Interest in this is only going to increase as people look for ways to prevent cancer that are nontoxic, and improve their quality of life in a cost-effective way."

Muscle pain caused by exercise

A study involving 74 volunteers carried out at the University of Georgia found that daily ginger supplementation reduced exercise-induced muscle pain by 25%..

Patrick O'Connor, a professor in the College of Education's department of kinesiology, and colleagues carried out two studies on the effects of 11 days of raw and heat-treated ginger supplementation on exercise-induced muscle pain.

The volunteers consumed the ginger supplements for 11 consecutive days. On the 8th day they performed 18 extensions of the elbow flexors with a heavy weight. The aim was to induce moderate muscle injury to the arm. Each participant's arm function, inflammation, and pain levels were assessed before exercise and three days afterwards.

The researchers noted that the pain-reducing effect was not enhanced by heat-treating the ginger.

The study was published in The Journal of Pain.

Nausea caused by chemotherapy 

Ginger supplements administered alongside anti-vomiting medications can reduce chemotherapy-induced nausea symptons by 40%, a PhaseII/III study carried out at the University of Rochester Medical Center found.

Lead researcher, Dr Julie Ryan, presented the study findings at the American Society of Clinical Oncology meeting in Orlando, Florida, in 2009.

Dr. Ryan explained that about 70% of cancer patients who receive chemotherapy experience nausea and vomiting. The vomiting is usually easy to control with effective medications. However, the nausea tends to linger.

Dr. Ryan said "By taking the ginger prior to chemotherapy treatment, the National Cancer Institute-funded study suggests its earlier absorption into the body may have anti-inflammatory properties."

Ovarian cancer

A study found that exposing ovarian cancer cells to a solution of ginger powder resulted in their death in every single test.

The cancer cells either died as a result of apoptosis (they committed suicide) or autophagy (they digested/attacked themselves).

The researchers, from the University of Michigan Comprehensive Cancer Center added that the ginger solution also prevented the cancer cells from building up resistance to cancer treatment.

The study findings were presented at the American Association for Cancer Research annual meeting in Washington D.C., 2006.

Asthma symptoms

A team at Columbia University carried out a study to determine what effects adding specific components of ginger to asthma medications might have on asthma symptoms.

Team leader, Elizabeth Townsend, PhD, explained "In our study, we demonstrated that purified components of ginger can work synergistically with β-agonists to relax ASM (airway smooth muscle)."

The scientists took ASM tissue samples and exposed them to acetylcholine, a compound that causes bronchoconstriction (narrowing of the airways).

They then mixed the β-agonist isoproterenol (asthma medication) with three different components of ginger:

• 6-gingerol
• 8-gingerol
• 6-shogaol

Contracted ASM tissue samples were exposed to each of the three mixtures as well as isoproterenol on its own.

The team found that ASm tissues exposed to isoproterenol combined with the purified ginger components exhibited greater relaxation than those treated with just isoproterenol.

Ginger component 6-shogaol had the greatest impact in enhancing the effects of isoproterenol.

Dr. Townsend said "Taken together, these data show that ginger constituents 6-gingerol, 8-gingerol and 6-shogaol act synergistically with the β-agonist in relaxing ASM, indicating that these compounds may provide additional relief of asthma symptoms when used in combination with β-agonists. By understanding the mechanisms by which these ginger compounds affect the airway, we can explore the use of these therapeutics in alleviating asthma symptoms."

The study findings were presented at the American Thoracic Society International Conference 2013 in Philadelphia, Pennsylvania.

Liver damage caused by acetaminophen

Acetaminophen, known more commonly as "Tylenol" in the USA and "paracetamol" elsewhere, is a popular painkiller and antipyretic (reduces fever). However, acetaminophen is also associated with a higher risk of chemically-driven liver damage (hepatotoxicity), especially among patients with liver disorders.

Scientists at the National Research Centre in Egypt wanted to determine whether ginger pretreatment might reduce the incidence of acetaminophen-induced liver damage in rats.

The researchers wrote in the Journal of Dietary Supplements "Our results demonstrated that ginger can prevent hepatic injuries, alleviating oxidative stress in a manner comparable to that of vitamin E. Combination therapy of ginger and acetaminophen is recommended especially in cases with hepatic (liver) disorders or when high doses of acetaminophen are required."

High blood pressure (hypertension)

A study reported in the journal Pharmaceutical Biology found that cassumunar ginger extract was more effective than prazosin hydrochloride in reducing blood pressure in hypertensive laboratory rats.

The researchers, from Chiang Mai University in Thailand wrote "The cassumunar ginger extract exhibited the maximum decrease of mean arterial blood pressure at 39.83 ± 3.92%, which was 3.54-times that of prazosin hydrochloride."

Dysmenorrhea (painful menstruation)

Ginger can help reduce the symptoms of pain in primary dysmenorrhea (period pains), researchers from the Islamic Azad University in Iran reported in the Journal of Pakistan Medical Association.

Seventy female students were divided into two groups:

• The ginger group - they took capsules containing ginger
• The placebo group - participants took capsules containing placebo

The participants took their capsules for three days at the beginning of their menstruation cycles.

The researchers found that the 82.85% of the women taking the ginger capsules reported improvements in pain symptoms compared to 47.05% of those on placebo.

Migraines

A study performed at the VALI-e-ASR Hospital in Iran and published in the journal Phytotherapy Research found that ginger powder is as effective in treating common migraine symptoms as sumatriptan. Sumatriptan is a common medication for migraine treatment (Imitrex, Treximet, Imigran, Imigran).

The double-blind, randomized clinical trial involved 100 participants. They all suffered form acute migraine without aura. They were randomly selected to receive either sumatriptan or ginger powder.

The study authors concluded "Efficacy of ginger powder and sumatriptan were similar. Clinical adverse effects of ginger powder were less than sumatriptan. Patients' satisfaction and willingness to continue did not differ. The effectiveness of ginger powder in the treatment of common migraine attacks is statistically comparable to sumatriptan. Ginger also poses a better side effect profile than sumatriptan."

Precautions

According to the University of Maryland Center, the use of herbs can interact with other herbs or medications.

Therefore it's important to talk to your doctor before taking ginger.

You should not take ginger if you suffer from a bleeding disorder or take blood-thinning medications (such as warfarin or aspirin).

Side effects of consuming ginger are rare, but may include:

• Diarrhea
• Heartburn
• Stomach upset
• Mouth irritation

Written by Christian Nordqvist

http://www.medicalnewstoday.com/articles/265990.php

Superfoods: 11 berries to improve your health

Of all the so-called superfoods — the nutrient-rich foods high in antioxidants that are thought to fight the ills of aging — few receive more accolades than the berry family. From humble blueberries to their exotic cousins from distant climes, berries have muscled out other super fruits to take a firm stand front and center. Sure, orange fruits and dark leafy greens get their fair shake, but the berries seem to steal the show.

And the attention bestowed on berries is not unfounded. In study after study, the benefits of berries are lauded. Most recently,researchers revealed that women who ate more than three servings of blueberries or strawberries a week had a 34 percent lower heart attack risk than those who ate less. Researchers say the reason is that the berries, like other red and blue fruits and vegetables, have high concentrations of anthocyanin, an antioxidant that may help lower blood pressure and improve blood vessel function. Another study found that women who eat plenty of blueberries and strawberries experience slower mental decline with age than women who consume fewer of the fruits.

And what about all the other berries that are regularly slapped with the “miracle” label by food marketers and importers? Although many of the exuberant health claims have yet to be confirmed, the bulk of berries are loaded with important nutrients that can go far in combatting common deficiencies that may be making you feek less than peppy. With that in mind, here’s the who’s who of the super berry world.

1. Açai berry

One of the earliest contenders in the miracle-food market, açai berries are harvested from açai palm trees native to the rain forests of South America. In the Amazon the berries are beaten into a pulp, diluted in water and eaten with manioc, meat, fish or dried shrimp. Proponents purport that this little berry can tame arthritis and cancer, help with weight loss and high cholesterol, give a boost to erectile dysfunction, aid detoxification and provide overall health exuberance. Açai berries have proven to be a good source of antioxidants, fiber and heart-healthy fats, but research has yet to prove much else. Açai can be eaten raw, in capsules, in beverages such as juice, smoothies or energy drinks, and other food products. It is often sold as a frozen pulp. Its popularity in North America has had an unintended consequence: there is less of this healthy staple for native and often poor populations who have relied on it for generations, according to Bloomberg. [Related: Is the 'miracle berry' a gimmick or a nutrional powerhouse?)

2. Acerola cherry

Known scientifically as Malpighia emarginata, and commonly as acerola, Barbados cherry, West Indian cherry and wild crepemyrtle, this shrub is native to South America, southern Mexico and Central America, but is now also being grown as far north as Texas and in subtropical areas of Asia. The fruit is bursting with vitamin C — about nine times the vitamin C found in a typical orange. It is most commonly available in juice, powder or supplement form. [Related: What can acerola do for you?]

3. Aronia

Also known as black chokeberry, aronia is native to the eastern U.S. and has a long history in Eastern Europe. The aronia fruit is about the size of a large blueberry and is commonly found in wet woods and swamps. Aronia shrubs are cultivated as ornamental plants; however, there is interest in the health benefits of the fruit because of its high levels of anthocyanins and flavonoids — five to 10 times higher than cranberry juice — with beneficial nutrients such as antioxidants, polyphenols, minerals and vitamins. The fruit is inedible raw because of its astringent nature (hence the common name, chokeberry), but the berries are used to make juice as well as wine, jam, syrup, juice, spreads, tea and tinctures. [Related: What is a flavonoid]

4. Blackberry

Blackberries are special, beyond their basic berry goodness. Notable for their high levels of dietary fiber, vitamin C, vitamin K, folic acid and manganese, they also rank well for antioxidant strength, with notable levels of polyphenolic compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins and cyanidins. By many accounts, blackberries are considered one of the strongest antioxidant foods consumed in the U.S. [Related: 5 recipes for blackberries]

5. Blueberry

Second only to strawberries in terms of U.S. berry consumption, blueberries are not only popular, but constantly rank near the top in terms of their antioxidant capacities among all fruits, vegetables, spices and seasonings. Studies suggest that blueberries may reduce memory decline, may reduce heart attack risk, and may provide other anti-aging benefits. They are also an excellent source of vitamins C and K, manganese and a good source of dietary fiber. One of the real beauties of blueberries is that they are native to North America and are grown commercially in 38 states, meaning fewer food miles and habitat destruction than some of their superfood sisters. Unfortunately, domestic blueberries test positive for 42 different pesticide residues in EWG’s examination of pesticide loads – so purchase organic ones when you can. [Related:  Recipes to enjoy blueberries at every meal]

6. Cranberry

Another fruit native to North America, cranberries have a long history of use for medicinal purposes, including treatments for wounds, urinary disorders, diarrhea, diabetes, stomach ailments and liver issues. There is some evidence that cranberry can help prevent urinary tract infections; however, the evidence is not definitive, and more research is needed. To that end, the National Institutes of Health is funding research on the cranberry’s effects on heart disease, yeast infections and other conditions, and other researchers are investigating its potential against cancer, stroke and viral infections. But be warned, if you plan to consume cranberries in juice form, check the nutrition panel. Many cranberry juices are juice blends; one popular brand is only 27 percent juice and one serving comes with the whopping equivalent of 12 teaspoons of sugar. [Related: Should cranberry juice be allowed in schools?]

7. Goji berry

Also known as lycium or Chinese wolfberries, these go-to berries for the superfood set are native to the Himalayan region of China and Tibet. The small, red berries have been used by Chinese herbalists for millennia to help eyesight, boost immune function and promote longevity. Although there are few published clinical trials, many of goji berries’ reported health benefits are related to their high antioxidant concentration. They have remarkable levels of vitamin C, beta carotene, amino acids, iron and B vitamins. Available dried, they taste kind of like a dried cherry with a slight metallic and salty tinge; they are also available is powder, juice or supplement form. They travel a long way to get to North America, though, so love them sparingly. [Related: Goji berries: Health benefits, tips and recipes]

8. Maqui berry

Maqui berry is a deep purple berry that grows wild throughout parts of southern Chile. The tart and flavorful fruit contains an abundance of vitamin C, calcium, iron and potassium, anthocyanins and polyphenols, and anti-inflammatory compounds. Long consumed in whole and juice form, maqui is now found in a number of dietary supplements (including powders, capsules and juice blends). [Related: Simple superfood fudge truffles]

9. Noni berry

The noni berry is the fruit of the evergreen shrub known as canary wood, which is native to tropical areas of the South Pacific. The green fruit, leaves and rhizomes were long used used in Polynesian cultures to treat menstrual cramps, bowel irregularities, diabetes, liver diseases and urinary tract infections. Noni is available in powdered pulp or juice form, but many of the nutrients are lost when the fruit is juiced. The main micronutrients of noni pulp powder include vitamin C, niacin (vitamin B3), iron and potassium, with lesser amounts of vitamin A and calcium. However, the juice only retains the vitamin C, and at levels about half as much as orange juice. [Related: Why not make your own energy drink?]

10. Raspberry

The U.S. is the third-largest raspberry producer in the world, which is a good thing given our fondness for them and the health benefits they deliver. Because of their aggregate fruit structure, raspberries are among the highest fiber-containing foods, with up to 20 percent fiber per total weight. They are also a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper and iron. As for the antioxidants, raspberries contain the all-important anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Yellow raspberries are also grown, but they have fewer antioxidants. A compound found in raspberries, raspberry ketone, is routinely touted as a weight loss supplement, though more research is needed to determine the veracity of the claims. [Related: Raspberry ketone for weight loss]

11. Strawberry

Although strawberries are grown in every state in the U.S., California manages to grow 75 percent of the nation’s crops – in fact, the Golden State produces more than 1 billion pounds of strawberries a year, which is surely appreciated by the 94 percent of U.S. households that consume the sweet red berries. Although strawberries aren’t exotic and don’t require long traveling distances and dwindling rain forests to thrive, they are one of the stellar powerhouses of the berry group. One serving of strawberries offers 85 milligrams of vitamin C, or 150 percent of the Daily Value. They provide fiber, manganese, folate, potassium, and like the rest of the berry family, antioxidants. Strawberries land in second place for pesticide load on EWG’s 2013 Dirty Dozen list, so purchase organic ones if you can.

http://www.mnn.com/food/healthy-eating/stories/superfoods-11-berries-to-improve-your-health