Garlic and ginger are both well-known for their medicinal properties.
Decades of scientific research have shown that these ingredients have anti-inflammatory and antioxidant properties, as well as the ability to protect against some diseases.
SUMMARY
7 AMAZING BENEFITS OF COMBINING GARLIC AND GINGER
Combining them may also have beneficial effects on health. By adding them to dishes like stir-fries and soups, or by taking them as supplements, you can make sure that you get enough of these foods.
This article discusses seven impressive potential benefits of garlic and ginger consumption.
1. POSSESSES ANTI-INFLAMMATORY PROPERTIES
Another well-known fact about ginger and garlic is that they can help with inflammation.
While the body’s inflammatory response is important to keep us healthy, chronic inflammation is linked to a number of illnesses, including heart disease and some cancers.
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Garlic and ginger both have plant compounds that may help stop the production of pro-inflammatory proteins that cause long-term inflammation.
Interestingly, various garlic preparations contain varying amounts of anti-inflammatory organosulfur compounds.
Fresh garlic is brimming with the following nutrients:
- S-allyl-L-cysteine sulfoxide (alliin)
- Derivatives of-glutamyl cysteine
Garlic powder is dried and contains the following compounds:
- alliin
- diallyl disulfide (DADS)
Garlic powder provides the following benefits:
- sulfide-containing compounds
- dithiines
- (E–Z)-ajoene-containing compounds
Ginger also contains anti-inflammatory compounds such as the phenolic compounds gingerols and shogaols.
Numerous studies have established ginger and garlic’s anti-inflammatory properties.
For instance, studies have demonstrated that both garlic and ginger reduce inflammation markers in humans. Both foods help you maintain a healthy level of these pro-inflammatory proteins:
- TNF-a (TNF-alpha)
- IL-6 (interleukin-6) (IL-6)
- C-reactive protein with high sensitivity (hs-CRP)
A 2020 review of 17 high-quality studies discovered that supplementing with garlic resulted in significant decreases in CRP. Also, it was found that a different kind of garlic supplement, called aged garlic extract, significantly cut down on CRP and TNF-.
If you have arthritis, ginger may help reduce inflammation and pain. A 2020 review of 109 high-quality studies found that ginger may be especially good for people with arthritis.
Little is known about the combined anti-inflammatory effects of ginger and garlic in humans. Because of this, it is likely that garlic and ginger together will help lower inflammation markers.
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Garlic and ginger, on their own, have been shown to have potent anti-inflammatory properties. Clinical research indicates that combining garlic and ginger may have anti-inflammatory properties.
2. HAS THE POTENTIAL TO PROTECT CELLS FROM DAMAGE.
Oxidative stress happens when there are too many molecules called reactive oxygen species (ROS) in your body. These molecules overwhelm your body’s defenses.
Antioxidant enzymes such as superoxide dismutase and glutathione peroxidase are part of the body’s antioxidant defense system. Both contribute to the maintenance of a healthy ROS level. When this system is overworked, however, oxidative stress occurs, resulting in cellular damage.
The highly reactive and harmful compound malondialdehyde can be a sign of oxidative stress. Garlic and ginger have been shown in studies to help.
In a 2015 study, participants with type 2 diabetes were given 2 grams of ginger powder daily for 12 weeks. They had significantly lower blood levels of malondialdehyde at the end of the treatment compared to the control group.
A 2016 study found that taking ginger supplements decreased malondialdehyde and the inflammatory marker TNF in tuberculosis patients.
In a 2008 study, people who took garlic supplements every day for a month had less malondialdehyde in their bodies and more antioxidant enzymes like superoxide dismutase and glutathione peroxidase.
In addition, a 2020 study in rats with Alzheimer’s disease found that when garlic, ginger, and chili pepper extract were mixed together, the levels of the antioxidant enzymes superoxide dismutase and glutathione peroxidase rose significantly.
Additionally, it significantly decreased malondialdehyde levels.
Garlic and ginger have been shown in human and rodent studies to help reduce markers of oxidative stress and to help boost antioxidant defenses.
3. IT HAS THE POTENTIAL TO IMPROVE COGNITIVE HEALTH.
Regularly eating garlic and ginger may help protect the brain and make you smarter. You can also take garlic or ginger supplements if you want.
According to some population studies, people who eat a lot of garlic may be less likely to have cognitive problems.
A 2019 population study of 27,437 older Chinese adults discovered that those who consumed garlic frequently had a lower risk of cognitive impairment. Additionally, they lived longer than those who ate garlic infrequently.
Scientists need to do more studies on this phenomenon, including research on other groups of people.
Garlic powder has been shown in studies to improve memory and attention in healthy adults.
In research, garlic’s organosulfur compounds may help keep nerve cells from getting inflamed and dying.
Additionally, research has linked ginger to cognitive benefits. In a 2011 study, it was found that taking 400 or 800 mg of ginger extract daily for two months improved cognitive performance and memory in healthy women when compared to a placebo.
In addition, animal studies show that ginger consumption may help protect the brain from damage, protect against neurodegenerative disease, and raise the levels of brain antioxidant enzymes.
Ginger and garlic may help keep your brain healthy by preventing cognitive decline and improving your cognitive function, among other things.
4. MAY AID IN THE REDUCTION OF RISK FACTORS FOR HEART DISEASE
Garlic and ginger have been shown to have strong cardioprotective properties and may help reduce some risk factors for heart disease, including
- hypertension (abnormally high blood pressure)
- hypercholesterolemia
- hyperglycemia
According to a 2014 review of 22 high-quality studies, garlic powder consumption significantly decreased total and LDL (bad) cholesterol levels, as well as fasting blood sugar and blood pressure levels.
Other studies have demonstrated that garlic aids in the reduction of blood pressure, blood sugar, and cholesterol, as well as the prevention of atherosclerosis, or plaque buildup in the arteries.
Additionally, studies have linked ginger with heart-health benefits.
According to a 2017 study involving 4,628 participants, consuming 1 gram of ginger daily reduced the risk of high blood pressure and coronary heart disease by 8% and 13%, respectively.
Ginger supplements may also help diabetics improve their blood sugar control and lower their triglyceride, total cholesterol, and inflammatory marker levels. This is significant because diabetics have a higher risk of developing heart disease.
As a result, consuming garlic and ginger on a regular basis or supplementing with garlic and ginger may help promote heart health.
However, you should consult a healthcare professional before taking large doses of garlic or ginger, as they may interact with certain medications. Among these are blood thinners, which physicians use to treat heart disease.
Ginger and garlic have been shown in studies to help reduce risk factors for heart disease, such as high blood pressure and high blood lipid levels, as well as protect against heart disease.
5. MAY BE ADVANTAGEOUS TO DIABETICS
Garlic and ginger may assist in lowering blood sugar levels and improving other health indicators in people with diabetes, particularly if taken in supplement form.
A 2020 study administered 1.2 grams of ginger supplements daily to 103 people with type 2 diabetes for 90 days. It resulted in a greater reduction in blood sugar and total cholesterol levels than a placebo.
According to a 2018 review of ten high-quality studies, taking ginger supplements increased heart-protective HDL (good) cholesterol and decreased hemoglobin A1c levels in the blood (HbA1c).
This molecule serves as a marker for blood sugar control over time, fasting blood sugar, and LDL (bad) cholesterol. Thus, when it decreases, it generally indicates that your health is improving.
According to some studies, garlic supplements may also be beneficial for people with diabetes.
According to a 2018 review of 33 studies, garlic supplements were significantly more effective than placebo treatments at lowering triglycerides, fasting blood sugar, total cholesterol, LDL (bad) cholesterol, and HbA1c in people with diabetes.
A 2017 review included nine high-quality studies that gave daily garlic supplements to people with type 2 diabetes in doses ranging from 0.05–1.5 grams. Significant reductions in blood sugar and lipid levels were observed in participants who received this treatment.
If you’re considering using garlic and ginger supplements to treat diabetes or hyperglycemia, consult a healthcare professional to ensure they’re safe.
Garlic and ginger may benefit diabetics by lowering blood sugar levels and improving other health indicators. Consult a healthcare professional before taking garlic or ginger supplements in high doses.
6. ANTI-CANCER ACTIVITY IS A POSSIBILITY
Some evidence suggests that a diet high in garlic and ginger may help protect against certain types of cancer. This could be because they contain anti-inflammatory and antioxidant compounds that help protect cells from damage.
For instance, population studies indicate that people who consume more garlic in their diet have a lower risk of developing colorectal cancer.
A 2020 study of 660 Puerto Rican women discovered that consuming a lot of garlic and onions was associated with a lower risk of breast cancer (35Trusted Source).
Additionally, garlic consumption has been linked to a decreased risk of lung and gastric cancer.
Numerous in vitro and animal studies have revealed that ginger has anticancer properties against a variety of different types of cancer cells, including:
- breast cancer cells
- pancreatic cancer cells
- Prostate cancer cells
While these findings are encouraging, ginger and garlic cannot be used in place of conventional cancer treatment. If you have cancer, you should avoid taking garlic and ginger supplements unless your healthcare team recommends them.
According to research, consuming a diet high in garlic and ginger may offer some protection against certain cancers. If you are receiving cancer treatment, adhere to your healthcare team’s recommendations.
7. IT MAY HELP MAINTAIN A HEALTHY IMMUNE SYSTEM.
Garlic and ginger have powerful anti-inflammatory, antioxidant, antiviral, and antimicrobial properties.As a result, including them in your diet may help maintain a healthy immune system.
Garlic contains compounds such as allicin and diallyl sulfide that may help boost immune cell activity and suppress the expression of inflammatory proteins such as interleukin 1 beta (IL-1 beta) and TNF-.
Additionally, they may reduce the production of harmful molecules by inhibiting specific enzymes.
Ginger may also contribute to immune health by inhibiting the production of pro-inflammatory proteins such as TNF-and interleukin-8 by your cells (IL-8).
A 2019 study administered 1.5 grams of ginger powder daily to 70 people with rheumatoid arthritis for 12 weeks.
The study discovered that ginger powder enhanced the expression of genes involved in the prevention of an autoimmune reaction. Additionally, it decreased the expression of genes associated with inflammation.
Garlic and ginger have potent antiviral and antibacterial properties, which make them effective against a variety of pathogens, including influenza and respiratory infections.
Additionally, there is some evidence that supplementing with aged garlic extract may help improve immune cell function and alleviate the severity of cold and flu symptoms in healthy individuals. However, scientists in this field need to conduct additional research.
Garlic and ginger may benefit the immune system by reducing inflammation and improving the function of immune cells. However, research in this area is limited, and scientists must conduct additional human studies.
CONCLUSION
For decades, scientists have known about the health benefits of garlic and ginger. There is, however, limited research on the potential health benefits of garlic and ginger in combination, either in the diet or as supplements.
Both ginger and garlic have been shown in studies to have significant health benefits.
Although research on the combined effects of garlic and ginger is limited, incorporating both of these potent ingredients into your diet is almost certain to benefit your health in some way.
However, if you’re interested in supplementing with high doses of garlic and ginger, consult your healthcare professional first.
This is especially critical if you are currently undergoing treatment for a medical condition or are taking medication.
