14 Spectacular Benefits of Ginger Water & Its Side Effects
An adequate amount of water is the key to health. Ginger water not only hydrates our body but also can prevent us from several ailments. After knowing the benefits of ginger water, you would think about trying this detox drink for improving overall health. Go ahead to know more about ginger water uses.
The spicy and pungent ginger is a thick underground stem (rhizome) of a plant called Zingiber Officinale. Ginger is a must-have in Indian kitchens to enhance the flavor as well as the digestibility of various foods. Apart from imparting an earthy flavor to our dishes, ginger is equally famous for all its health benefits.
Ginger water or ginger tea is often consumed to ease the discomfort of common cold and indigestion. Ginger water is packed with magnesium, potassium, manganese, and copper. This potent culinary hot drink also contains Vitamins A, C, and E. Ginger water is an easy recipe that has been used from ancient times to treat several conditions such as nausea, morning sickness, and even muscle soreness. Ginger water keeps us hydrated and full for a long time with almost zero calories.
Let’s talk over the ginger water benefits, uses, and side effects.
Table of Contents
How To Make Ginger Water
Ginger water is easy to make. You have to make sure you make it fresh and consume it as soon as it cools down enough to sip.
Ingredients required to make ginger water
Only three ingredients are needed to make this healthy concoction for yourself. By using these simple, easy to find ingredients, you will be able to make a hot drink that will soothe your throat and tummy. To make a cup of ginger water, all you need is 2 cups of water, 1 inch of grated ginger, ½ a lemon.
Take hot water and mix grated ginger and lemon in it. Let it boil for 5-10 minutes and serve.
You can also use the clean skin of the ginger as it’s very nutritious, as you are not going to consume it, but the nutrients on the surface will seep through and get absorbed in the tea.
You could enhance the flavor by adding just a drop or two of honey to ginger water. Honey provides relief to a scratchy throat too. Honey is also full of healthy antioxidants that further boost the effectiveness of the ginger water. Remember to add only a few drops of honey per cup of ginger water.
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Health Benefits Of Ginger Water
How does drinking ginger water regularly help your body? The fact is, this simple and easy to prepare homemade concoction is excellent for facilitating digestion, keeping your throat chest congestion-free, and for providing a healthy dose of antioxidants to your system. There are also several symptomatic ways in which consuming ginger water can help.
Let us take a look at all the advantages of ginger-infused water.
Ginger water can treat different kinds of nausea. Mayo Clinic suggests it for morning sickness and chemotherapy-induced nausea. Ginger water is especially recommended to pregnant ladies suffering from hyperemesis (severe or prolonged vomiting). While ginger water is generally considered safe, but the approval of your doctor is necessary before consuming ginger water, especially if you are pregnant.
Studies found that 1500 mg of ground ginger regularly in small doses can be helpful for nausea related to pregnancy and chemotherapy.
2. Improves digestion
Ginger water is a potent detox drink that helps in smooth digestion. It stimulates bile, saliva, and gastric enzymes to improve the digestive system with the movement of food from the stomach to the small intestine. Some gases build in the intestinal tract during the process of digesting food and enzymes that are found in ginger may help in throwing out the gas, which further strengthens the stomach.
3. May ease muscle soreness
Muscle soreness is quite a common problem for beginners of exercise or after a hard workout. A glass of ginger water may be more effective than painkillers in case of mild pain and soreness. It can ease muscle pain, increase muscle recuperation, and boost the body’s ability to recover after exercise) According to a study, ginger can decrease the muscle pain caused by eccentric exercise or resistance training. You can make your homemade sports drink by adding lemon, a pinch of salt, honey as per taste to ginger water.
4. Advantageous In managing cholesterol
Ginger water helps in lowering the cholesterol and triglycerides levels of the body. High LDL or bad cholesterol is connected to heart diseases, which can be managed, and risks reduced by consuming ginger water regularly. According to a study held in 2012, citrus fruits decrease the risk of stroke due to the high levels of flavanones. Being rich in flavanones, a slice of lemon in ginger water can balance cholesterol levels and prevents heart problems. Another study shows that ginger can notably decrease the lipid effect as compared to a placebo.
5. Regulates blood sugar levels
Ginger root is rich in zinc that plays a significant role in insulin secretion in the body. It works like aspirin and a mild stimulant that helps in thinning of the blood. Ginger water can lower the blood sugar level and help manage diabetes 2. Ginger supplements lower the levels of FBS, HbAIC, Apo B/Apo A-1, and MDA. Additionally, it can decrease the level of Apo A-1 in type 2 diabetes.
A study shows that 3 grams of ginger powder improves the Glycemic index( GI) as compared to the placebo. It is advised to diabetic people to have ginger water without sugar or honey.
6. Ginger water and weight loss
Ginger in water has only 4.8 calories, which is very less as compared to lime and honey water, which has 25 calories with 6 grams of sugar. Ginger water hydrates the body and improves digestion. It suppresses hunger and controls unnecessary cravings.
Blood sugar level can be controlled by having ginger water before meals, which has a relation with weight loss. Even though there aren’t enough studies to prove the link of ginger water with weight loss, but this ayurvedic concoction may still improve the fat absorbing ability of the body, and hence may prove to be helpful in weight and inch loss.
7. Strengthens the nervous system
Alzheimer’s disease, a progressive neurodegenerative disorder, affects the central nervous system of a person. Antioxidants and healthy components of ginger help battle the inflammation that occurs in the brain and assists in lowering the degradation of brain cells.
According to a short term brain health study held in 2011, ginger water improves the reaction time and memory in women.
8. Relieves period pain
Menstruation brings along painful cramps amongst many women that can sometimes be unbearable. Studies show that ginger water is more effective than any placebo if taken during the first three or four days of your cycle. Its anti-inflammatory properties are equivalent to the nonsteroidal anti-inflammatory drugs (NSAIDS) such as Advil. It’s a smart choice to gulp some ginger and lemon water as a natural painkiller than taking tablets!
9. Benefits in gastrointestinal cancer
Gastrointestinal cancer occurs in the different organs of the digestive system, which is very common. The cases and the death rate is also high in this kind of disease. A study examined that ginger, and its active components may utilize anticancer activities to reduce the risk associated with GI cancer.
Another study shows that ginger is effective in GI cancers like gastric cancer, pancreatic cancer, liver cancer, and colorectal cancer. However, few other GI cancers such as anal, duodenal, GI carcinoid needs further research to prove the anticancer properties of ginger water.
10. Aids in arthritis
Ginger water has anti-inflammatory compounds that act as COX-2 inhibitors. COX-2 inhibitors are drugs that are used for the treatment of pain and inflammation. Researchers found in a rat study that ginger was effective in relieving the joint pain due to rheumatoid arthritis; it decreased the inflammation with the high dose of ginger for almost four weeks.
11. Maintains oral health
Oral health is as important as physical and mental health. Poor oral hygiene can welcome harmful bacteria in the mouth. Ginger water has antibacterial and antifungal properties. It’s very effective in killing the bacteria that can cause gingivitis and periodontitis. It’s a proven herbal sialagogue, which means it increases saliva production and is helpful in dry mouth. Ginger water can be very beneficial with proper oral habits.
12. Powerful sleep aid
Few studies show that ginger water is effective in improving the quality of our sleep. Magnolol, the star component of ginger water, acts as a mild sedative and provides a night of sound sleep. So if you are struggling to fall asleep every night, try having a cup of ginger water before going to bed!
13. Promotes skin wellness
Ginger has an abundance of vitamins and antioxidants that keeps your skin healthy. It improves blood circulation, works as a blood purifier, and brings out the natural glow to the skin. As an anti-inflammatory spice, ginger can prevent breakouts of the skin. Antifungal and antibacterial components of ginger water kill the bacteria. It also helps in reducing the free radicals of the body that are responsible for aging.
With the combination of lemon, ginger water becomes even more effective and can remove dark spots and blackheads. Regular consumption of ginger and lemon water may do wonders and give you the skin you have always been dreaming of!
14. Improves The Hair Health
Ginger is an active ingredient in many shampoos and hair oils due to its excellent inflammatory and scalp soothing properties. Apart from drinking, ginger water can be applied directly on the scalp for many hair problems like dandruff and hair fall. Ginger water stimulates the blood flow, strengthens the hair follicles, and improves hair growth.
You can also use it as a homemade conditioner, but it is recommended to do a patch test before applying on your hair. If there are no adverse symptoms within 24 hours, you can go ahead with it. Ginger water may slightly irritate your scalp, but that’s normal. Its application must be discontinued in case of side effects such as increased inflammation, burns, red rashes, itchiness.
How Much Ginger Water Can be Consumed Per Day – What’s the Safe Limit
The recommended amount of raw ginger is 4grams per day or 1 tbsp / 2 grams ground ginger, which is safe to consume. Pregnant ladies shouldn’t drink it more than 1 gram per day as the high dosage may increase the risk of miscarriage.
Ginger water is not advised for children under the age of 2.
Best Time to Take Ginger Water – When to Have it?
Detoxification drinks are meant to have in the morning but avoid having ginger water on an empty stomach in case of noticeable side effects.
Side Effects Of Ginger Water
Generally, ginger water is considered safe without any severe side effects, but it becomes necessary to consult a doctor in a few conditions.
1. Not for Heart Patient
If a heart patient is on medicines, ginger water may merge with thinning blood medication.
2. Causes Stomach Discomfort
Excessive consumption of Ginger water can cause gas, diarrhea, abdominal pain, heartburn, and burning sensation in the mouth. Well, It’s not a drink that can be consumed more than two servings thanks to its tangy taste, anyway.
3. Increase Bleeding during Periods
In a few cases, ginger water can increase bleeding during periods. If you have it to reduce the menstrual pain, then you must see how your body reacts to it and then decide on continuing it or nor.
Ginger water is an easy and cheap drink that can be consumed regularly for hydration and detoxification. From enhancing digestion to treating diseases, it has been used for ages as an effective traditional medicine with almost nil side effects. Typically, ginger water’s consumption and application are safe, but it is advised to consult a doctor in a few cases such as pregnancy or any other serious pre-condition.
Moderate quantities and the body’s reaction is of utmost importance while using ginger water. It’s a powerhouse of antioxidants and other nutrients that are known to ease nausea, morning sickness, and many other health problems. Although, there are not enough studies of ginger water as compared to raw ginger, the numerous benefits of ginger water are quite promising to replace the regular drinks with it.