Benefits of ginger juice: Improves digestion, blood sugar level, boost metabolism

Ginger has been traditionally used to combat nausea and vomiting. It's particularly effective for morning sickness during pregnancy, as well as nausea resulting from chemotherapy and motion sickness. (Image: Canva)

Ginger juice, derived from the fresh root of the ginger plant, is an aromatic beverage known for its myriad health benefits. Consumed on an empty stomach each morning, it can significantly boost overall wellness. Ginger's active compounds, like gingerol and shogaol, contribute to its powerful anti-inflammatory and antioxidant properties. These properties aid in digestion, enhance metabolic rate, support immune function, and help regulate blood sugar levels.

Here are the proven health benefits of consuming ginger juice on empty stomach daily suggested by Delhi-based dietician Rahul Kumar.

Health benefits

Improved digestion: Ginger is well-known for its ability to stimulate digestive processes. It increases the production of digestive enzymes and enhances gastrointestinal motility, meaning it helps move food through the digestive tract more efficiently. This can prevent and alleviate issues like indigestion, bloating, and constipation. The active compounds in ginger, such as gingerol and shogaol, stimulate the production of saliva, bile, and gastric juices, all of which aid in the digestive process.

Alleviation of nausea: Ginger has been traditionally used to combat nausea and vomiting. It's particularly effective for morning sickness during pregnancy, as well as nausea resulting from chemotherapy and motion sickness. The antiemetic effects of ginger are thought to be due to its ability to block serotonin receptors and its influence on the gastrointestinal tract and central nervous system.

Reduced inflammation: The anti-inflammatory properties of ginger come from compounds like gingerol, which have been shown to inhibit the production of pro-inflammatory cytokines and enzymes. This can help reduce chronic inflammation in conditions such as osteoarthritis and rheumatoid arthritis. By decreasing inflammation, ginger can alleviate pain and improve joint function, contributing to overall well-being.

Immune system support: Ginger is rich in antioxidants, which play aI crucial role in protecting the body from oxidative stress and free radicals that can damage cells. Regular consumption of ginger juice can enhance the immune system's ability to fight off infections, such as the common cold and flu. The anti-inflammatory and antimicrobial properties of ginger also contribute to a stronger immune response.

Enhanced metabolism: Ginger has thermogenic properties, meaning it can slightly increase body temperature and thereby boost metabolism. This increase in metabolic rate helps the body burn more calories, which can aid in weight management. Additionally, ginger can help regulate hunger hormones, such as ghrelin and leptin, leading to increased feelings of satiety and reduced overall calorie intake.

Improved blood sugar levels: Ginger can help regulate blood sugar levels by enhancing insulin sensitivity and improving glucose metabolism. Studies suggest that ginger may lower fasting blood sugar levels and improve HbA1c levels, which are markers of long-term blood sugar control. This makes ginger a potentially beneficial dietary addition for people with diabetes or those at risk of developing diabetes.

Lowered cholesterol levels: Ginger has been shown to reduce levels of LDL (bad) cholesterol and increase HDL (good) cholesterol. This effect is beneficial for cardiovascular health, as high levels of LDL cholesterol are associated with an increased risk of heart disease. Ginger's ability to reduce cholesterol absorption in the intestines and increase cholesterol excretion helps in maintaining healthy cholesterol levels.

Reduction in muscle pain: The anti-inflammatory and analgesic properties of ginger make it effective in reducing muscle pain and soreness, particularly after exercise. Ginger can inhibit the production of substances that trigger inflammation and pain, providing natural relief from muscle discomfort.

Natural detoxifier: Ginger can support the body's natural detoxification processes. It promotes sweating, which helps expel toxins through the skin. Additionally, ginger supports liver function, which is crucial for detoxification, as the liver is responsible for filtering and processing toxins in the body.

Improved skin: The antioxidants and anti-inflammatory properties of ginger can benefit the skin by reducing oxidative stress and inflammation, which are common contributors to skin aging and conditions like acne. Regular consumption of ginger juice can lead to clearer, healthier skin by combating free radicals and promoting a more even skin tone.

Preparation tips

To maximise these benefits, it's best to consume fresh ginger juice. You can prepare it by peeling and blending fresh ginger with water, then straining the mixture to remove the pulp. Adding a bit of lemon juice or honey can enhance the flavour and add additional health benefits, such as vitamin C from the lemon and antibacterial properties from the honey. However, it's essential to consume ginger juice in moderation. For those with certain health conditions or who are taking specific medications, consulting with a doctor before making ginger juice a regular part of their diet is advisable.