Ginger is a flowering plant whose rhizome, ginger root or ginger, is widely used as a spice and a folk medicine. It is a herbaceous perennial which grows annual pseudostems about one meter tall bearing narrow leaf blades.
There are over 1500 Ginger varieties.
Culinary Ginger
Ginger is one of the most widely used spices – both in cooking and industrial food processing – in the world, and about 3.3 million metric tons of culinary ginger is commercially cultivated every year. India leads the world in ginger cultivation – accounting for just over a third of all global production – followed by China, Nigeria, Nepal, Indonesia and Thailand. It is commercially cultivated on a smaller scale throughout Southeast Asia, parts of Africa, the South Pacific islands, South America and Mexico. In the United States, which ranks 24th and produces just over 700 tons annually, production is mostly limited to the Hawaiian Islands and Puerto Rico. The vast majority of the fresh ginger sold in North America and Europe is imported from China or India. The rhizome of culinary ginger plants is the most widely consumed part, although the leaves and flowers of some varieties are also edible and used in some cuisines.
While ginger is generally used in the Western world as a sweetener (after the rhizome has been cooked down to release the natural sugars) for cookies, cakes, ginger ale and beer, desserts and some savory recipes, it is an essential spice in many Asian, Indian and African cuisines where it is valued for its sweetness, the heat it adds to dishes, and its uniquely lingering, spicy flavor.
Common Ginger
Also often called Chinese, Indian or Yellow, Common ginger is the most commonly commercially cultivated ginger in the areas mentioned above, and what you will most often find both fresh and in other forms (powder, paste, etc.) at your local grocery store. Most varieties of Common ginger (there are estimated to be over 200) do not produce particularly attractive flowers and so are not commonly non-commercially grown by any other than dedicated home vegetable gardeners. Botanically, Common gingers belong to the Zingibar officinale classification. Depending on the specific cultivar, the plant will grow to between 3 and 4 feet tall and spread to between 2 and 3 feet wide. Generally, Common ginger cultivars will not survive sustained temperatures below 50F, and vegetable gardeners in colder areas will often start the plant indoors, transplant it to the garden in late spring, and have useable rhizomes by the late-fall.
The rhizome – or ginger root – itself will usually grow to anywhere from 2 to 6 inches long when fully mature, again depending on the specific cultivar, and will often be shaped like deformed hands with smaller ‘fingers’ branching out from the central mass. The skin will usually be a shade of tan, and its thickness will be determined by at what point in its growth the rhizome is harvested (generally, the older the root, the thicker the skin) and will normally need to be peeled off. The flesh will usually be a shade of yellow or light brown – although it can also be white or even blue-tinged – and quite moist, fibrous and firm. Most Common gingers have a slightly sweet, spicy and quite pungent flavor. The leaves are usually too tough for use in salads but are sometimes dried and used as a spice.
Common ginger is widely used in Asian and Indian cuisines – fresh, cooked or in powder, paste or pickled form – in stir fry and curry dishes, soups and stews, and as a general seasoning particularly with fish and poultry. In Europe and North America it is often used in spicier mixed and savory dishes, baking, and candy-making. In industrial food processing it is widely used as the main flavoring in ginger ale, ginger beer, cookies and cakes, confections, and some types of liqueurs. It is also widely used in traditional and Ayurvedic medicine to treat indigestion, nausea and muscle pain.
Some of the most widely grown commercial cultivars of Common ginger include Gandzhou, Guangzhow and Shandong Laiwu (in China) and Nadia (in India). Popular specialty cultivars include Chinese Blue, Nigerian White, and Hawaiian Blue.
Baby Ginger
Also called young, spring and Japanese ginger (incorrectly, as the rhizomes of true Japanese ginger are not edible), Baby ginger most often refers to the rhizomes of certain Yellow ginger cultivars that are harvested well before they reach full maturity. While most Yellow gingers rhizomes will take at least 10 months to mature, baby ginger is usually harvested at between 5 and 6 months and will, in most cases be approximately half the size (or just a little larger) of their fully mature cousins. Baby ginger has a much thinner, easier to remove light brown or off-white skin and very light yellow or white flesh that is juicier and much less fibrous than mature rhizomes. The flavor is also much milder, sweeter and less pungent and can often have a mildly peppery, floral taste.
Baby ginger is most often used in raw applications, as its flavors do not stand up to cooking particularly well, although it is sometimes added near the end to stir-fries and stews. It is often used in salads and with sorbets, mixed in certain cocktails, and used to make syrups. It is used in many Asian cuisines and is particularly popular in Japan (accounting for the incorrect nickname) where it is often pickled or candied. It can be quite difficult to find fresh Baby ginger outside of the nations where ginger is commercially cultivated as it has a relatively short shelf life (usually not more than a week) and does not ship well. It can be found in pickled form throughout the world.
Galangal Ginger
Also commonly called Thai ginger, fingerroot, Chinese keys, Tropical ginger, and Resurrection Lily, Galangal is something of a catch-all name for several species in the Zingiberaceae/ginger family; the most commonly commercially available are Alpinia galanga and Boesenbergia Rotunda. Native to Asia and still widely grown there, the plants will grow to anywhere from 5 to 7 feet tall and, depending on the cultivar, produce white or red flowers of varying sizes; some varieties in the Alpinia group are cultivated in the West as ornamentals (see below).
The edible rhizomes vary widely in both size and shape, with some looking like a smaller version of Common gingers and others having an elongated, almost carrot-like shape. The skin (which is normally peeled off) is usually brown or tan and the flesh – depending on the variety – can be yellow, white, black or red. Most Galangals have a sweeter and less pungent flavor than Common gingers, and they are widely used in Chinese and Southeast Asian cuisines – particularly in Indonesia and Thailand. In the Western world, it is most commonly found picked or frozen. It can be used as a milder ginger alternative to Common ginger is most recipes. It is also widely used in a number of Asian folk medicines to treat fever, muscle pain, flatulence, gout, and stomach ache; in Thailand, it is sometimes used as an aphrodisiac.
Turmeric Ginger (Roots)
Turmeric (Curcuma longa) is among the oldest of the edible gingers cultivated by man, with a history dating back over 5,000 years in Indonesia and Southern India. Also sometimes called Indian saffron, the plant will normally grow to about 3 feet tall and is even less resistant to cold than other types of ginger, normally needing constant temperatures of over 60F to survive. The knobby edible rhizome will usually grow to between 3 and 4 inches in length and have a brownish-orange skin and a bright carrot-orange flesh that will turn a distinctive shade of yellow when it is boiled and dried. Turmeric has a mild, carrot-like ginger flavor, is used fresh in a variety of curries and stews, and is occasionally fried and served as a side dish. In the Western world, Turmeric is usually sold in powdered form as a spice. It is widely used as a food coloring – most notably in yellow mustard; it is also used to color some margarine, salad dressings, yogurts, and broths. It is sometimes taken as a supplement for its antioxidant qualities and is used in Ayurvedic and traditional Chinese medicines as an anti-inflammatory.
Ornamental Flower
With a few exceptions (such as members of theAlpiniagenus discussed above) ornamental gingers are grown for their flowers, and are usually not eaten. As is the case with the culinary varieties, ornamental gingers are usually not cold hardy at all; however, many varieties are quite adaptable to growing as potted plants indoors, in greenhouses, or being started inside during the colder months and transferred to outdoor gardens during the late spring. There are hundreds of different varieties of ornamental gingers, and they are cultivated (and widely used in floral arrangements) throughout the world. Various types of ornamental gingers have been used in making Hawaiian Leis for centuries.
Globba Ginger Flower
One of the largest groups in the ornamental category, there are well over 100 varieties in the Globba genus of flowering gingers commonly cultivated today. Most Globba ginger varieties will grow to around 2 feet tall – making them very popular as houseplants – and are characterized by their small brightly colored flowers that seem to hang from the stem orbractand sway in the breeze. The flowers themselves will usually be mauve/purple, yellow or white, although there are some rarer red and pinkish varieties. Globba varieties are often used in exotic flower arrangements and will last about two weeks after being cut. Popular varieties include Dancing Lady, Dancing Girl, Snowball, White Swan, Lavender Dragon, Jungle Jewel, and Blushing Maiden.
Costus Ginger Flower
More commonly referred to as spiral ginger, some members of the Costus genus of flowering gingers can reach up to 7 feet tall, although the most commonly cultivated varieties will usually top out at around 5 feet. A fairly hardy variety, they are native to Southeast Asia and are still widely grown there as well as in parts of Brazil, Costa Rica, and Southern Mexico. Costus gingers are characterized by flowers that seem to grow in a spiral pattern (hence the nickname) due to the spiraling, bamboo-like stalk of the plant. The flowers will normally range from 5 to 10 inches in length and be purple, pink, white, orange or red in color. In some traditional medicines, Costus gingers are used in the treatment of asthma, bronchitis, and rashes. Popular types include Crepe, Indian Head, Red Tower and Red Cigar.
Curcuma Ginger Flower
More commonly known as Hidden Ginger, there are about 130 members of the Curcuma genus. The most popular members of this group will grow to between 2 and 4 feet tall, and spread up to 3 feet. They can tolerate cold a bit better than many other gingers and are very popular (particularly in the Southern United States) as patio and deck plants. The flowers of many Curcuma varieties seem to be ‘hidden’ in the leaves of the plant, due to the foliage of the plant often being taller than the stalk. The flowers will range from bright red, yellow and orange to pink or white depending on the variety, and will usually last in arrangements for 7 to 10 days after being cut. Popular varieties include Hidden Cone, Jewel of Thailand (or Thailand Jewel), Queen Lily, Hidden Lily, and Siam Tulip.
Alpinia Ginger Flower
The same genus that produces the edible rhizome galangal also produces some of the most widely grown and stunning varieties of ornamental gingers. Flowering members of the Alpinia genus are known for their vigorous growth (so vigorous, in fact, that in some areas is it considered to be an ‘invasive pest’) and large, fragrant flowers. Most popular ornamental types will grow to between 5 and 8 feet tall with some varieties getting up to over 15 feet. The large flowers spread out from a central cone and come in a vast array of colors include red, orange, white, pink, purple and blue; they are widely used in floral arrangements, and will often last up to two weeks after cutting. Sometimes grown indoors in pots, gardeners in warmer climates will often spend more time cutting the plants back than ensuring that they grow properly. Popular varieties include Tahitian Red, Polynesian Princess, Purest White, Jungle King, Blue Berry, and Hanging Pink.
11 Proven Health Benefits of Ginger
Ginger is among the healthiest (and most delicious) spices on the planet.
It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Here are 11 health benefits of ginger that are supported by scientific research.
1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties
Ginger is a flowering plant that originated from China.
It belongs to the Zingiberaceae family, and is closely related to turmeric, cardamom and galangal.
The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger.
Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.
Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes.
The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects .
Summary Ginger is a popular spice. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.
2. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness
Ginger appears to be highly effective against nausea .
For example, it has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication .
Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy .
But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.
According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea .
However, ginger had no effect on vomiting episodes in this study.
Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts can raise the risk of miscarriage, but there are currently no studies to support this.
Summary 1-1.5 grams of ginger can help prevent various types of nausea. This applies to sea sickness, chemotherapy-related nausea, nausea after surgery and morning sickness.
3. Ginger May Reduce Muscle Pain and Soreness
Ginger has been shown to be effective against exercise-induced muscle pain.
In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises .
Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain .
These effects are believed to be mediated by the anti-inflammatory properties.
Summary Ginger appears to be effective at reducing the day-to-day progression of muscle pain, and may reduce exercise-induced muscle soreness.
4. The Anti-Inflammatory Effects Can Help With Osteoarthritis
Osteoarthritis is a common health problem.
It involves degeneration of the joints in the body, leading to symptoms like joint pain and stiffness.
In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication .
Another study found that a combination of ginger, mastic, cinnamon and sesame oil, can reduce pain and stiffness in osteoarthritis patients when applied topically .
Summary There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, which is a very common health problem.
5. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors
This area of research is relatively new, but ginger may have powerful anti-diabetic properties.
In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12% .
It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks.
There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.
This graph shows what happened:
However, keep in mind that this was just one small study. The results are incredibly impressive, but they need to be confirmed in larger studies before any recommendations can be made.
Summary Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.
6. Ginger Can Help Treat Chronic Indigestion
Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach.
It is believed that delayed emptying of the stomach is a major driver of indigestion.
Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition.
After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes .
In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50% .
Summary Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.
7. Ginger Powder May Significantly Reduce Menstrual Pain
Menstrual pain (dysmenorrhea) refers to pain felt during a woman's menstrual cycle.
One of the traditional uses of ginger is for pain relief, including menstrual pain.
In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period .
Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.
Summary Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.
8. Ginger May Lower Cholesterol Levels
High levels of LDL lipoproteins (the bad cholesterol) are linked to an increased risk of heart disease.
The foods you eat can have a strong influence on LDL levels.
In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers .
This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin .
Both studies also showed reductions in total cholesterol and blood triglycerides.
Summary There is some evidence, in both animals and humans, that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels.
9. Ginger Contains a Substance That May Help Prevent Cancer
Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells.
Ginger extract has been studied as an alternative treatment for several forms of cancer.
The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger .
In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-inflammatory signalling molecules in the colon .
However, a follow-up study in individuals at a high risk of colon cancer did not confirm these findings .
There is some, albeit limited, evidence that ginger may be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed .
Summary Ginger contains a substance called 6-gingerol, which may have protective effects against cancer. However, this needs to be studied a lot more.
10. Ginger May Improve Brain Function and Protect Against Alzheimer's Disease
Oxidative stress and chronic inflammation can accelerate the aging process.
They are believed to be among the key drivers of Alzheimer's disease and age-related cognitive decline.
Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain .
There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory .
There are also numerous studies in animals showing that ginger can protect against age-related decline in brain function .
Summary Studies suggest that ginger can protect against age-related damage to the brain. It can also improve brain function in elderly women.
11. The Active Ingredient in Ginger Can Help Fight Infections
Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections.
In fact, ginger extract can inhibit the growth of many different types of bacteria .
It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis .
Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections .
12. Anything Else?
Ginger is one of the very few superfoods actually worthy of that term. You can buy fresh or powdered ginger at your local grocery store or purchase ginger supplements online.
The Bottom Line
Beets provide some impressive health benefits.
Not to mention, they are low in calories and a great source of nutrients, including fiber, folate and vitamin C.
Beets also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.
Lastly, beets are delicious and versatile, fitting well into a healthy and balanced diet.
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