Superfoods 101: Ginger

Welcome to your Superfoods 101! In these series of posts, we will be giving a brief history of “the superfood of the week”, some health benefits on why its a superfood, and ways you can eat it.

Brief History:

  • Ginger originated from the tropical rainforest of Southern Asia. India showed the largest amount of genetic variation when it first originated. Ginger was exported to Europe via India in the first century AD as a result of the lucrative spice trade and was used extensively by the Romans.

5 Health Benefits:

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    Treats Nausea

    Ginger appears to be highly effective against nausea and most effective when it comes to morning sickness. There have been twelve analyses that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea. To be safe, talk to your doctor before taking big quantities of ginger if you are pregnant.

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    Reduce Muscle Pain and Soreness

    Ginger has been shown to be effective against exercise-induced muscle pain. One study suggests that eating 2 grams of ginger per day, for 11 days, significantly reduced muscle pain.Ginger does not have an immediate impact, but rather a day-to-day progression of reduced muscle pain.

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    Lowers Blood Sugar and Risk of Heart Disease

    Ginger has high anti-diabetic properties. Back in 2015, a study was preformed with 41 participants with type 2 diabetes. They consumed 2 grams of ginger powder per day and as a result it lowered the participants blood sugar by 12%.

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    Lower Cholesterol Levels

    LDL which essentially “bad” cholesterol can increase risk of heart disease.In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers. Basically, the ginger extract lowered the individual’s LDL cholesterol.

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    May Improve Brain Function and 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. Studies have proven that antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain and can enhance brain function directly.

Ways to Enjoy:


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    Ginger Shot

    I don’t recommend this for everyone, but personally this one is my favorite. Peel the ginger, put it in the juicer, and enjoy. plain and simple.

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    Add it to Smoothie

    Throw it into a your protein shake after an intense workout or it’s perfect in a mixed greens shake. It’ll give it a little kick too! (Highly recommend)

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    With Sushi of Course!

    usually served with wasabi 🙂

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About the Author


Jake is the content creation coordinator at BEAR SQUEEZE. On his free time, Jake dabbles in photography and film. He also likes to skateboard and loves any activity that has to do with the ocean (surfing, free diving, wakeboarding, paddleboarding).

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