Ginger: Nutritional Profile
Ginger (Zingiber officinale) is rich in nutrients such as vitamins and minerals and has powerful anti-inflammatory and antioxidant properties. The main bioactive compound in ginger is called gingerol, which is responsible for most of its beneficial properties. Let’s understand the nutrients in one tablespoon (6 g) of fresh ginger:
Ginger also contains trace amounts of iron, potassium, zinc, magnesium, folate, riboflavin, vitamin C, vitamin B3, and vitamin B6. Therefore, ginger not only provides flavour to your food but also adds a boost to nutrition. Read on to know how the use of ginger impacts your blood pressure
How is Ginger Good For High Blood Pressure?
High blood pressure is a chronic condition where your blood pressure (the force exerted by blood on the walls of your blood vessels) is consistently too high (≥ 140/90 mm Hg). Your blood pressure is determined by two factors, the amount of blood pumped by your heart and the resistance offered by your blood vessels.
Making certain dietary changes is found to be beneficial in managing high blood pressure and preventing any related complications. Adding ginger to your daily diet is one way to maintain healthy blood pressure levels. Let’s find out how ginger is good for high blood pressure.
- Ginger is high in antioxidants, which help relax your blood vessels and improve blood circulation. Ginger acts as a vasodilator, an agent that helps expand or dilate your blood vessels, allowing smooth blood flow and thus lowering your blood pressure.
- Ginger is also a good source of potassium, which helps negate the ill effects of excessive sodium in your body. Sodium leads to water retention, which increases your blood volume and causes a rise in your blood pressure levels. Sufficient intake of potassium through ginger thus helps maintain healthy blood pressure.
- Ginger is also effective in lowering your cholesterol levels. It helps increase levels of HDL (high-density lipoproteins), which is also called “good” cholesterol and lower the levels of LDL (low-density lipoproteins), which is also called “bad” cholesterol. As high cholesterol levels increase the risk of developing high blood pressure, regular consumption of ginger can prove to be beneficial in lowering cholesterol levels and preventing hypertension.
How to Use Ginger for High Blood Pressure?
- Ginger is commonly used as a spice in most Indian dishes. It adds flavour to your regular dishes and confectionaries.
- Ginger juice, dried ginger, ginger paste, or ginger powder is often an essential element in Asian cuisines, which includes meat, seafood, vegetarian curries, and soups.
- Crushed ginger or ginger juice can be added to your salads or curries to improve its flavour and nutritional value.
- You can add a few drops of ginger to your regular tea to make ginger tea. You can consume 1 to 3 glasses (approximately 400 ml) of ginger tea in a day.
- You can make a healthy morning drink by adding ginger to lemon, honey, and warm water. Drink it 20 to 30 minutes before breakfast.
How Much Ginger Should You Consume in a Day For High Blood Pressure?
Ginger is a good source of nutrients and including it in your daily diet can benefit your overall health. Adults should not consume more than 4 g of ginger in a day.
When is the Right Time to Consume Ginger For High Blood Pressure?
Ginger can be consumed at any time of the day. However, consuming ginger water first thing in the morning is found to be beneficial for reaping maximum health benefits from it. You can add lemon, honey, and ginger to water to make the perfect metabolism-boosting drink for your mornings.
What are the Risks of Overconsumption of Ginger?
Ginger is generally safe for consumption. However, consuming more than the recommended quantity in a day can lead to certain unwanted symptoms. This includes a burning sensation in the mouth, heartburn, gas, diarrhoea, and stomach discomfort.
Other Health Benefits of Ginger
Here are a few of the other health benefits of ginger:
Ginger contains beneficial plant compounds or phytochemicals that have anti-inflammatory properties (which means it reduces swelling, redness, and heat production).
Soothes Your Stomach
Ginger is known to boost digestion and promote healthy bowel movements. Regular consumption of ginger helps prevent problems such as indigestion, diarrhoea, and constipation. It is also beneficial in relieving morning sickness during pregnancy.
Lowers Blood Sugar
Adding ginger to your daily diet has been shown to improve your blood sugar levels and lower the risk of developing Type 2 Diabetes. Regular consumption of ginger can improve your insulin sensitivity and help your cells use up more insulin to break down glucose and convert it into energy.
Reduces the Risk of Cancer
Ginger is an excellent source of antioxidants, which help prevent the ill effects of harmful free radicals on your body. It thus helps prevent oxidative stress, which occurs when too many free radicals build up in your body, increasing the risk of chronic inflammation and conditions such as cancer.
Relieves Menstrual Cramps
The gingerol compounds in ginger help in easing pain and inflammation. Studies suggest that ginger can specifically help reduce dysmenorrhea or period cramps.
Don’t Have Time To Read?
- Ginger is well known for its anti-inflammatory and antioxidant properties and is also beneficial in lowering your blood pressure.
- Ginger is high in antioxidants, which help relax your blood vessels and improve blood circulation. It also acts as a vasodilator that helps expand or dilate your blood vessels, allowing a smooth blood flow and thus lowering your blood pressure.
- Ginger is a good source of potassium that helps negate the ill effects of excessive sodium on your body and helps control your blood pressure levels.
- Ginger is also effective in lowering your cholesterol levels. As high cholesterol levels increase the risk of developing high blood pressure, regular consumption of ginger can prove to be beneficial in preventing hypertension.
- Adults should not consume more than 4 g of ginger in a day.
- Ginger is generally safe for consumption, but consuming more than the recommended quantity in a day can lead to symptoms including a burning sensation in the mouth, heartburn, gas, diarrhoea, and stomach discomfort.
- Ginger is also beneficial in reducing inflammation and pain in your body. It soothes your stomach, improves digestion, lowers your blood sugar levels, reduces the risk of certain types of cancer, and relieves menstrual cramps.
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Ginger does not increase your blood pressure. In fact, it is beneficial in lowering your blood pressure by dilating your blood vessels and improving blood circulation. Regular consumption of ginger can also help reduce your cholesterol levels, thus lowering the risk of developing high blood pressure.
Ginger should be avoided by children under the age of 2. Those with heart conditions and blood disorders and individuals who have a scheduled surgery should avoid the use of ginger as it is known to slow down blood clotting. If you are pregnant, consult your doctor about your ginger intake.
Yes, ginger tea can be consumed if you have high blood pressure. Ginger is known to be beneficial in lowering your blood pressure and reducing the risk of heart diseases. Ginger helps dilate your blood vessels and improves blood circulation, thereby controlling your blood pressure. If you take medication for high blood pressure, consult your doctor before including ginger tea in your diet.
Ginger has anti-inflammatory, antioxidant, and cholesterol-lowering properties. Drinking ginger water everyday can benefit your overall health. It helps keep your blood pressure and blood sugar levels under check. It is also beneficial in boosting digestion, managing pain and inflammation, relieving menstrual cramps, and preventing certain types of cancer.
You can consume 3 to 4 grams of ginger per day in order to keep your blood pressure in control. Adults should make sure not to exceed a daily limit of 4 grams of ginger in order to avoid any unwanted side effects. Pregnant women can limit themselves to 1 gram of ginger in any form per day.