There are many foods that nurture the body and many family foods that have both a culinary purpose and a medicinal one. But perhaps there’s no other family food more nurturing and more versatile than the Zingiberaceae family that includes cardamom, turmeric and ginger.
The Zingiberaceae is a very big family of flowering plants that is formed of about 52 genera and over 1,000 plant species, among most aromatic and most powerful nutrition-wise being the aforementioned three.
Ginger, although native to the warmer territories of Asia, is nowadays cultivated in South America, the Middle East and Africa too.
Ginger – description and overview
The ginger plant can grow up to one meter in height and has yellowish green flowers. The underground rhizome is formed of thick stems – the roots that vary in color. The rhizome is covered in brownish skin and its flesh is yellow, red or white. Depending on the variety, the skin can also differ from thick to thin.
Popular in ancient times with the Romans and a treasured spice all through the Middle Ages, ginger is one of the most cultivated herbs to this day, although it is not very used in American and European cuisine despite the numerous medicinal properties and the highly relevant nutritional value.
Ginger nutrition facts (for 100g raw ginger root)
Calories 80
Fat 0.8g
Sodium 13mg
Carbohydrates 18gr
Dietary fiber 2g
Sugar 1.7g
Protein 1.8g
Vitamin C 8% daily value
Calcium 2% daily value
Iron 3% daily value
Ginger nutrients
Choline 28.8mg
Folate 11.00mcg
Niacin 0.750mg
Pantothenic acid 0.203mg
Riboflavin 0.034mg
Thiamin 0.025mg
Vitamin B6 0.160mg
Vitamin C 5mg
Vitamin E 0.26mg
Tocopherol 0.26mg
Ginger minerals
Calcium 16.00mg
Copper 0.226mg
Iron 0.60mg
Magnesium 43.00mg
Manganese 0.229mg
Phosphorus 34.00mg
Potassium 415.00mg
Selenium 0.7mcg
Sodium 13.00mg
Zinc 0.34mg
Given the nutrition facts listed above it’s clear that ginger is a powerful food with an abundant nutritional value that translates into many medicinal benefits. The most important of all the components found in ginger is gingerol. This bioactive compound in fresh ginger has antioxidant and anti-inflammatory properties. But ginger can be consumed to relieve an array of ailments and affections.
- Nausea (including pregnancy-related)
- Sea sickness
- Burns
- Feverish conditions
- Stomach aches
- Colic
- Muscle pain and muscle soreness
- Osteoarthritis
- Heart disease
- Chronic indigestion
- Menstrual pain
- High cholesterol
- Alzheimer’s
- Bacterial and fungal infections
- Diabetes
Ginger use and storage
Fresh ginger roots are found throughout the year at most supermarkets. In this form, ginger is best stored in the refrigerator where its quality maintains unchanged for up to three weeks. Fresh ginger roots kept in the fridge should be left unpeeled for long-lasting quality.
Dry ginger is also an option that does however differ from fresh ginger in that it is not as flavorful and it contains a lower level of gingerols. In this form, ginger should be sealed in a container and kept in a cool and dark place where it should keep well for up to six months.
How to use ginger
Ginger tea: it’s made by slicing fresh ginger root and steeping in hot water. Lemon and honey can be added.
In smoothies or juices: raw sliced ginger can be added to your choice of smoothie or vegetable juice.
In biscuits or cakes: powdered ginger can be used to bake gingerbread and various cakes.
In stir fry meals: ginger is widely used in Asian cuisine, especially in stir fried meals.
In jams and preserves: apple and ginger jam is one of the most popular preserves, but ginger can be added to many other fruit jams.