Ginger juice has long been used in traditional diets and natural health practices across many cultures. In Australia, there has been a growing interest in using ginger juice as a "wellness" drink because of perceived health benefits derived from ginger's concentrated bioactive constituents. However, it is essential that people do not make the mistake of assuming there are many benefits to consuming ginger juice based only on the reports and simple belief of others.
For this reason, I am sharing this article to describe scientifically based benefits, possible side effects, and how to safely use ginger juice into your everyday life.
What is Ginger Juice?
Ginger juice is the spicy, heavy concentrated extraction from the fresh root of the ginger plant (Zingiber officinale), which grows abundantly in tropical locations such as Queensland Australia. Aussies make ginger juice by grating or juicing cleaned, scraped ginger rhizomes, straining off the solid matter, and obtaining a golden-colored extract that is very high in bioactive compounds, such as gingerol. Ginger has natural anti-inflammatory and promoting good digestion properties.
You can find ginger juice at Coles or at your local farmer's markets, but when using it for daily wellness as part of a balanced diet you need to dilute ginger juice (as directed by TGA) into a tea or smoothie or shot; always check with your physician before using ginger juice for any medical conditions or other uses.
What makes Ginger Juice powerful?
The most significant compound, gingerol, in ginger juice has anti-inflammatory and antioxidant effects, helping combat oxidative stress. Along with the 2 other significant flavour compounds found in ginger juice (shogaols and paradols) ginger juice provides many benefits to our gastrointestinal (gut) health and immune systems.
Fresh ginger juice retains more amount of heat-sensitive compounds than all dried versions of ginger. Australian guidelines emphasize evidence-based information for such foods, according to the TGA standards for complementary ingredients. Ginger juice contains very low levels of vitamin C, magnesium, or manganese per serving.
Ginger Juice: Nutrition & Key Compounds
Ginger has several bioactive compounds, the most important are:
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Gingerol: It the primary active in fresh ginger juice and is responsible for most of the anti-inflammatory and antioxidant properties in ginger. It aids in digestion and helps reduce oxidative stress.
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Shogaol: It is a very similar compound to gingerol and is formed when ginger is dried or cooked and has more potency than gingerol as it has a higher level of anti-inflammatory and antimicrobial properties.
- Zingerone: It is a metabolite that supports the digestion and has antibacterial characteristics.
10 Powerful Health Benefits of Ginger Juice
Ginger juice, which comes from fresh Australian ginger root, will help you with everyday health, including digestion and helping relieve nausea when it is consumed in moderation. These benefits have been researched and are in accordance with TGA and FSANZ guidelines so that they will fit into a balanced Australian diet; however, there are no therapeutic claims associated with them.
1. Relieves Nausea while travelling
Ginger juice is ideal for those experiencing motion sickness when travelling on long road trips throughout Australia and pregnant women suffering from morning sickness during their pregnancy. Studies have shown ginger juice can be as effective as medication in providing relief from nausea, and it is also safe to consume in moderation as prescribed by the Royal Australian College of General Practitioners (RACGP). Ginger juice provides several benefits when travelling on ferries in Sydney or throughout the journey.
2. Supports Gut Health Amid Busy Lifestyles
The natural properties of ginger juice provide stimulating effects on the digestive system, which makes it a useful treatment for bloating after have a big meal. Ginger juice has been shown in several studies to both improve motility and reduce the symptoms of IBS (Irritable Bowel Syndrome). It is also frequently found in detox juices consumed by Australians after returning from vacation.
3. Anti-Inflammatory Benefits
Ginger juice has anti-inflammatory properties that may help relieve aches and pains associated with sore joints resulting from surfing or hiking throughout the Blue Mountains. Clinical trials have shown that ginger juice may help reduce the pain from osteoarthritis, thus supporting the views of Arthritis Australia. Also, antioxidants found in ginger juice help to eliminate free radicals that result from UV exposure.
4. Boosts Immune System during Flu Season
The anti-inflammatory component gingerol provides the body with a defence mechanism for fighting off colds and flu during the winter months through its antimicrobial properties. Many Australians consume ginger-lemon shots during the winter months for this reason; as well as pairing well with bush foods high in vitamin C.
5. Blood Sugar Regulation
Ginger juice has been shown to lower fasting blood sugar levels in type 2 diabetic patients according to diabetes Australia-approved clinical studies. Ginger juice is beneficial to aid in managing blood glucose levels after consuming large amounts of carbohydrates, however blood glucose levels should be monitored closely and you should not be ignored if figures are high.
6: Improves Heart Health
Helps manage cholesterol and relax blood vessels that are essential for good heart health. Works well with the Heart Foundation's diet which includes dishes such as avocado salad and salmon. This is especially important because current statistics show there are increasing numbers of people with heart problems in Australia.
7: Reduced Menstrual Pain
Works as well as ibuprofen at reducing cramps by lowering prostaglandin levels in the body. It is a great option for busy women in Perth and Brisbane who want an alternative to drugs during their workloads on those long days.
8: Assists Weight Management
Eating ginger juice has been shown to help with weight loss by boosting the metabolic rate and making you feel fuller longer based on some studies of overweight people
9: Antioxidant Protection
Antioxidants such as gingerol and flavonoids found in ginger juice reduce oxidative stress related to chronic illnesses by neutralizing free radicals. Also, they help protect cells, potentially contributing to supporting general cell health in a hot environment with an increased risk of skin problems caused by prolonged exposure to UV rays, which can lead to skin damage or cancer.
10: Help in reducing muscle pain and soreness
Gingerol in ginger juice relieves delayed-onset muscle soreness (DOMS) after exercise, reducing pain over a period from 24 to 72 hours post workout. Adding 1 spoon of ginger juice to your recovery shake with protein will have the best effect for both Australian footballers and weightlifters or fitness enthusiasts.
How to make & use Ginger Juice
To make ginger juice, start by washing a fresh ginger, cutting it into pieces, blending or juicing it with a small amount of water, and finally straining out the pulp. You can consume ginger juice as a shot or dilute it with water, and add it to beverages such as tea, smoothies, dressings, and sauces. As ginger juice has a strong, spicy taste, it would be better to start with small amounts when using it.
While many people use ginger juice in the mornings, before the mealtime, or after exercising, users should treat ginger juice as a food ingredient instead of a medicine.
Possible Side Effects of Ginger Juice
Ginger juice is safe for most people in small amounts (1-2 teaspoons daily), however in excessive amounts may result in side effects such as heartburn, stomach upset, gas or diarrhea.
Ginger may also trigger the bleeding risk, so it is important to consult your physician before using ginger if taking blood thinning medication or scheduled for surgery. If you are pregnant and wish to use ginger to reduce nausea, use ginger in small amount that too with a physician's consultation.
Safe usage guidelines for Australians
- For adults that do not experience any negative effects, limit ginger juice daily to 1-2 teaspoons maximum.
- Use fresh ginger in water, tea, or smoothies while beginning by using small amounts.
- Not recommended for children under 2 without consulting with a doctor first.
- Consult with your doctor first, if you are pregnant, have diabetes or are taking blood-thinning medications.
- You can add fresh ginger juice to meals for a healthy balanced meals.
The Conclusion
For many, the use of ginger juice into their diet provides a healthy addition filled with nutrients that can aid in digestion, make antioxidant support for the body, and allow you to use healthy alternatives to support your daily routine. However, ginger juice alone is not a cure for any disease and should not take the place of consulting your healthcare provider or eating a balanced diet.
So, make sure you consume ginger juice in moderate amount for better results and maximize your enjoyment of ginger juice as an aid to an overall healthier lifestyle.
Frequently Asked Questions
Will drinking ginger juice aid in digestion?
Yes, it could potentially help food pass through the stomach and reduce bloating.
Can I consume ginger juice every day?
It's best to consume it moderately as 1 or 2 teaspoons.
Will ginger juice help with morning sickness during pregnancy?
Small amounts may relieve morning sickness but you must consult your doctor first.
What are the side effects of over-consumption of ginger juice?
You may have heartburn or diarrhea and several other side effects.
