Vietnamese people have used it for a long time
Garlic and ginger are two famous vegetables with many health benefits.
Scientific studies have shown that these two popular tubers have anti-inflammatory and antioxidant properties, which can help fight disease.
Garlic and ginger have long been used in traditional Vietnamese dishes. Ginger is an indispensable spice in pho, stir-fry dishes, even this root is used to make jam and tea. Garlic is also processed with many stir-fries, sauces, marinades, and even many people have the habit of eating raw garlic.
Popular health site Healthline has published an article about 7 impressive potential benefits of garlic and ginger. Let’s find out together!
Garlic and ginger have long been used in traditional Vietnamese dishes.
1. May help fight inflammation
One of the most well-known benefits of ginger and garlic is its ability to reduce inflammation.
While the body’s inflammatory response is essential to keeping you healthy, chronic inflammation is linked to the progression of many diseases, including heart disease and some cancers.
Garlic and ginger contain powerful anti-inflammatory plant compounds, which may help inhibit inflammatory proteins involved in chronic inflammation.
Garlic contains anti-inflammatory organosulfur compounds. Ginger also contains many anti-inflammatory substances, including the phenolic compounds gingerols and shogaols.
A 2020 review of 17 high-quality studies found that garlic supplementation significantly reduced levels of an inflammatory protein called CRP.
A 2020 review of 109 high-quality studies found that ginger may be especially effective for people with arthritis who want to use it to reduce inflammation and pain.
2. Can prevent cell damage
Studies show that garlic and ginger can help reduce markers of oxidative stress, specifically helping to lower levels of the harmful compound malondialdehyde.
A 2015 study had people with type 2 diabetes consume 2 grams of ginger powder daily for 12 weeks. At the end of this treatment, they had significantly reduced blood levels of malondialdehyde compared with the control group.
A 2016 study found that ginger supplementation reduced levels of malondialdehyde as well as the inflammatory substance TNF-α in people with tuberculosis.
A 2008 study in 13 older adults found that taking garlic supplements daily for one month reduced levels of malondialdehyde and increased levels of many antioxidant enzymes.
Furthermore, a 2020 study in mice with Alzheimer’s disease demonstrated that a combination treatment of garlic, ginger, and chili pepper extracts significantly increased levels of the protective enzymes superoxide dismutase and glutathione peroxidase. The extract also significantly reduced levels of the harmful compound malondialdehyde.
Ginger may help prevent cell damage.
3. May be good for cognitive function
Regular consumption of garlic and ginger can help protect the brain and improve cognitive function.
Some studies have suggested that garlic consumption may be especially helpful for protecting against cognitive decline in certain population groups.
A 2019 population study of 27,437 older Chinese adults found those who ate garlic more often experienced less cognitive decline. They also lived longer than those who rarely ate garlic.
Studies have shown that taking garlic powder can improve memory and attention in healthy adults.
Research shows that organosulfur compounds in garlic may help protect against inflammation and nerve cell degeneration.
Many studies have also shown a link between ginger and cognitive benefits. In a 2011 study, taking 400 or 800 mg of ginger extract daily for 2 months improved cognitive performance and memory in healthy women compared with taking a placebo.
Additionally, animal studies show that taking ginger may help reduce brain damage, protect against neurodegenerative disease, and increase levels of antioxidant enzymes in the brain.
4. May Reduce Heart Disease Risk Factors
Studies have shown that garlic and ginger have powerful heart-protective properties and may help reduce several risk factors for heart disease, including high blood pressure, high cholesterol, and high blood sugar.
A 2014 review of 22 high-quality studies found that consuming garlic powder significantly reduced levels of total cholesterol and LDL (bad) cholesterol, as well as fasting blood sugar and blood pressure levels.
Other studies have shown that garlic helps to lower blood pressure, blood sugar and cholesterol, and prevent atherosclerosis.
Ginger is also beneficial for heart health.
A 2017 study of 4,628 people found that consuming 1 gram of ginger per day reduced the risk of high blood pressure by 8% and the risk of coronary heart disease by 13%.
Ginger supplements may also help control blood sugar and reduce levels of triglycerides, total cholesterol, and markers of inflammation in people with diabetes. This is significant because people with diabetes have a higher risk of heart disease.
Therefore, consuming garlic and ginger regularly can help you promote heart health.
However, you should consult your doctor before deciding to take high-dose garlic and ginger supplements because they can interact with certain medications such as blood thinners (medicines commonly used to treat heart conditions).
Other studies have shown that garlic helps to lower blood pressure, blood sugar and cholesterol, and prevent atherosclerosis.
5. Good for people with diabetes
Garlic and ginger may help lower blood sugar and improve other health markers in people with diabetes.
A 2020 study of 103 people with type 2 diabetes gave participants 1.2 grams of ginger daily for 90 days. Those who took ginger had greater reductions in blood sugar and total cholesterol levels than those who took a placebo.
A 2018 review including 10 high-quality studies found that ginger supplementation increased heart-protective HDL (good) cholesterol and decreased blood levels of hemoglobin A1c (HbA1c).
Studies show that garlic supplements may also be helpful for people with diabetes.
A 2018 review of 33 studies found that garlic supplements were more effective than placebo treatments in reducing triglycerides, fasting blood sugar, total cholesterol, and cholesterol. LDL (bad) and HbA1c in people with diabetes.
A 2017 review including nine high-quality studies gave people with type 2 diabetes a daily garlic supplement of 0.05–1.5 grams. Participants who received the treatment experienced significant reductions in blood sugar and blood lipid levels.
If you’re interested in using garlic and ginger supplements to treat diabetes or high blood sugar, be sure to check with your doctor before taking them.
6. Potential Anti-Cancer Properties
Some evidence suggests that a diet rich in garlic and ginger may help protect against certain types of cancer. This may be because they contain many anti-inflammatory and antioxidant compounds that help protect against cell damage.
For example, results from studies show that people who consume more garlic in their diet have a lower risk of developing colorectal cancer.
A 2020 study in 660 Puerto Rican women found that high consumption of garlic and onions was associated with a reduced risk of breast cancer.
Studies have also found that eating garlic is associated with a reduced risk of lung cancer and stomach cancer.
Many test-tube and animal studies have found that ginger has anti-cancer effects on certain types of cancer cells, such as pancreatic cancer cells, prostate cancer cells, prostate cancer cells, and prostate cancer cells. breast cancer cells.
Although these results are encouraging, ginger and garlic are not a substitute for cancer treatment. If you have cancer, consult your doctor before taking any supplements.
Garlic is often used to stir-fry vegetables.
7. Can boost immunity
Garlic and ginger have strong anti-inflammatory, antioxidant, antiviral, and antibacterial properties. Therefore, adding these two tubers to the diet can help boost immunity.
Garlic contains compounds like allicin and diallyl sulfide that may help boost immune cell activity and inhibit inflammatory proteins. These substances can also reduce the production of harmful molecules by blocking certain enzymes.
Ginger may also help promote immune health by inhibiting cells that produce inflammatory proteins.
A 2019 study of 70 people with rheumatoid arthritis gave participants 1.5 grams of ginger powder daily for 12 weeks. The results showed that ginger powder promoted the activity of genes that help prevent autoimmune reactions.
Garlic and ginger have powerful antiviral and antibacterial effects against a variety of pathogens, including the flu and respiratory infections.
Additionally, evidence suggests that garlic extract supplementation can help boost immune cell function and reduce severity of cold and flu symptoms in healthy individuals. However, scientists need to do more research on this effect.
Conclude
Studies show that ginger and garlic both offer significant health benefits. Adding both of these tubers to your diet can benefit your health in many ways.
However, if you’re interested in taking a high dose garlic and ginger supplement, talk to a professional first. This is especially important if you have a medical condition or are taking medication.
(Source: Healthline)
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