Categories
Beverages Recipes

How to Make Ginger Root Tea – 4 Easy and Healthy Recipes!

Ginger root tea is what I like to think of as an all-rounder. It’s just one of those things that works all year round – iced in the summer and hot in the winter.

I wrote all about the health benefits of ginger in my last post. Check it out if you want to know more about how ginger is so great for us! Having shared why consuming ginger is often a good idea, today I will share with you How To Make Ginger Root Tea with four of my favourite recipes.

These recipes are adjusted for using either a saucepan or a tea strainer pot. If you can’t use either, it’s fine to simply add the ingredients into the serving cup along with the boiled water (actually, I often do this myself).

These easy-to-follow recipes yield 1 Litre of tea each. (Approx. 4 Servings)

(Note: using filtered water is best, but otherwise boiled water works well too)

 

Recipe 1 – Classic Ginger and Lemon

When making ginger tea, this variation is by far the most common. It’s light, refreshing, and easy-to-make. Not only that, but it’s versatile!

Simply, I couldn’t make a “How To Make Ginger Root Tea” recipe list without this here!

Since it’s so simple, it’s great for a wake up in the morning, for relaxing in the evening, and even on a hot summer’s day with some added ice.

15 MIN RECIPE

 

Ingredients

Fresh Ginger Root
1.5 to 2 inch cube

Fresh Lemon
2 slices

Water
1 Litre

 

Directions

  1. Finely dice or grate the ginger and add to tea strainer pot or saucepan.
  2. Boil the water in a kettle if using a tea strainer, or boil it with the ginger in the saucepan.Either:
  3. Add water into the tea strainer pot and brew for at least 10 min.
  4. Alternatively, boil the ginger in the saucepan for 10 min.Then:
  5. Pour into serving cups.
  6. Squeeze the lemon into the cup and add to the infusion. Include the skin of the lemon.
  7. Brew still for 2 min, serve (or chill first), and enjoy! 🙂

I’ve read this also works well with fresh mint, but have yet to try it. Let me know if you have! It certainly seems like it’s worth a try!

Lemon water and lemon tea has been a popular trend amongst the online health community for over a couple of years now. By encouraging people to drink lemon water and lemon tea, naturally people increased their fluid intake and therefore hydration.

Hydration is vital to good health and is required to function properly.

Other added benefits of lemon in this recipe may include a slight vitamin C and antioxidant boost and also helping with digestion. Plus, you definitely won’t need to worry about not having fresh breath!

Recipe 2 – Indian-inspired Herbal Ginger

I can admit that this one is an acquired taste. But for those of you that like Indian spices and a little experiment, this Indian-inspired herbal tea is definitely worth it!

Personally I very much enjoy this, and I think it’s great for adding a little kick to light and simple dishes such as vegetable basmati rice!

This tea naturally pairs well with healthy Indian dishes such as these, too!

15 MIN RECIPE

Ingredients

Fresh Ginger Root
1.5 to 2 inch cube

Cumin Seeds (or Powder)
½ tsp

Cinammon powder
½ tsp

Cardamom Pods
2 pods

Fennel Seeds
1 tsp

Water or milk
1 Litre

 

Directions

  1. Finely dice or grate the ginger and add to tea strainer pot or saucepan.
  2. Lightly crush the cardamom pods and add.
  3. Add the cumin and fennel.
  4. Boil the water / milk in a kettle if using a tea strainer, or boil it with the herbs and spices in the saucepan.Either:
  5. Add water / milk into the tea strainer pot and brew for at least 10 min.
  6. Alternatively, boil the herbs and spices in the saucepan for 10 min.Then:
  7. Pour into serving cups.
  8. Serve hot and enjoy! 🙂

With this recipe feel free to omit or switch up some ingredients according to taste, of course! Other deliciously healthy ingredients include turmeric root or powder, black pepper, and anise!

The great thing about this recipe is that it’s more of an outline for you all to go and create something fun and personal! Share with everyone your favourite way to brew an Indian-inspired ginger tea!

Recipe 3 – Flu-fighting Ginger and Garlic

This herbal tea works great as a springtime remedy. When our immune systems are particularly vulnerable, it can help to give a little boost. Ginger and garlic are both brilliant herbs for combating the symptoms of colds and even fighting flue-like viruses!

This is best enjoyed when hot and is also a digestive stimulant1, so it’s great for after you’ve enjoyed a meal!

15 MIN RECIPE

Ingredients

  • Fresh Ginger Root – 1.5 to 2 inch cube (finely diced)
  • Fresh Garlic Cloves – 2 to 3 cloves (finely diced or crushed)
  • Water – 1 Litre

 

Directions

  1. Finely dice or grate the ginger and add to tea strainer pot or saucepan.
  2. Crush the garlic cloves and add in with the ginger.
  3. Boil the water in a kettle if using a tea strainer, or boil it with the herbs in the saucepan.
    Either:
  4. Add water into the tea strainer pot and brew for at least 10 min.
  5. Alternatively, boil the ginger in the saucepan for 10 min.
    Then:
  6. Pour into serving cups.
  7. Serve, and enjoy! 🙂

 

I love to drink both garlic and ginger infusions as springtime tonics, and combining them gives you the best of both worlds!

Enjoy this outside in the sun with a book in hand, and embrance the onset of summer! (… Or just enjoy it any way)

 

Recipe 4 – Digestion-Boosting Ginger and Peppermint

This herbal tea works great as a springtime remedy. When our immune systems are particularly vulnerable, it can help to give a little boost. Ginger and garlic are both brilliant herbs for combating the symptoms of colds and even fighting flue-like viruses!

This is best enjoyed when hot and is also a digestive stimulant1, so it’s great for after you’ve enjoyed a meal!

15 MIN RECIPE

Ingredients

  • Fresh Ginger Root – 1.5 to 2 inch cube (finely diced)
  • Dried Peppermint Leaves / Peppermint Teabag – 1tsp / 1
  • Water – 1 Litre

 

Directions

  1. Finely dice or grate the ginger and add to tea strainer pot or saucepan.
  2. Add in your Peppermint.
  3. Boil the water in a kettle if using a tea strainer, or boil it with the herbs in the saucepan.
    Either:
  4. Add water into the tea strainer pot and brew for at least 10 min.
  5. Alternatively, boil the ginger in the saucepan for 10 min.
    Then:
  6. Pour into serving cups.
  7. Serve, and enjoy! 🙂

Without a doubt, this is one of my favourite drinks to make. Every morning, one of the first things I do is make a peppermint tea. It effectively vitalises me for the day and ensures healthy digestion (yup)!

My post about the health benefits of ginger root goes into detail about how brilliant it is for our digestive system! As it turns out, peppermint may be just as powerful in both similar and different ways.

Let Me Share Some Examples!

In the past if I have suffered from an upset stomach, above all I have found one of the best remedies to be peppermint tea. It’s genuinely surprising how effective it is!

Many people have found it to be an effective remedy for the symptoms of IBS.

One study supporting this2 found that of 110 patients in a placebo-controlled group, 29 of those taking peppermint oil were pain free and 79% had less abdominal pain. Additionally, regular bowel habits increased in 83% of those taking peppermint, and there were multiple other benefits such as reduced bloating. Here is another study review3 which concluded peppermint oil as a safe and effective reliever for IBS symptoms and pain.

I addition, another study2 found reduced nausea post-operation with the inhalation of peppermint oil.

It may even have antibacterial properties on harmful bacteria found in the gut3. These are those such as helicobacter pylori (which causes gastric/stomach ulcers) and others. This is only based on in vitro studies, however, so more research is needed.

The great thing about this is, that the leaves are full of phenolic compounds, antioxidants, and essential oils. These include menthol and menthone – which would explain its distinct flavour, too!

If you suffer from gallstones, hiatal hernia, diabetes, heartburn, or acid reflux, speak to a qualified medical professional before using peppermint.

Let Me Know What YOU Think!

So, to end my post about how to make ginger root tea, I ask you to let me know your impressions of these recipes and how you most like to enjoy this versatile beverage!

If you try ginger root tea out, I hope you love these recipes as much as I do 🙂

Also, please check out my recent post on the health benefits of ginger.

This wonderful ingredient is a herbal root has been used for thousands of years both medicinally and as a dietary addition, and it’s no wonder with its unique taste and valuable health benefits.

Anyway, that’s all for this post. Coming up soon will be a food list (hint: some food for thought), so keep an eye out 🙂

Until the next one, stay healthy

James


References:

1 A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe). Haniadka R, Saldanha E, Sunita V, Palatty PL, Fayad R, Baliga MS.

2 Peppermint and the gut AVNI SALI MBBS, PhD, FACS, FRACS, FACNEM LUIS VITETTA PhD, GradDip, IntgrMed, GradDip, Nutr/EnvironMed

3 Alammar N, Wang L, Saberi B, et al. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complement Altern Med. 2019;19(1):21. Published 2019 Jan 17. doi:10.1186/s12906-018-2409-0


Categories
Food Profiles

How Ginger Benefits Health – For Treating and Preventing Illness

Ginger is a herbal root/rhizome. It is known for its distinct taste and – around the modern world – for its health benefits.

Today we’ll talk about How Ginger Benefits Health, and the evidence behind it.

This powerful plant originated in Southeast Asia and has been used medicinally for thousands of years. Promising research has demonstrated its potential, both to prevent and treat illness, and has identified several of its beneficial components.

Improves Overall Digestive Health

Ginger has been studied for many years for its benefits and applications in improving digestive health.

In ways, this is due to ginger’s potent anti-inflammatory and antioxidant effects. Let’s explore just some of the way it can prevent and treat specific digestive problems.

Gastric ulcers

These are a common problem in many societies and can cause pain, digestive complications, and possibly cause harm in ways such as bleeding. Common causes of gastric ulcers include the use of NSAIDs such as Ibuprofen and Aspirin and infection from the bacteria Helicobacter Pylori (H. Pylori).

Several studies support ginger’s potential in preventing and treating gastric ulcers from many causes. Study reviews such as these two 1,2 accurately present information on ginger’s gastroprotective properties from multiple research sources. Ginger can ward of ulcer formation and protect our gastrointestinal system – keeping it healthy!

One study from India3 presents that specific medicinal components of ginger may reduce the activity of acid producing enzymes and inhibit the growth of H. Pylori. The study states its effectiveness to be 6 to 8 times higher than lansoprazole (a common medication).

Indigestion

Our second way how ginger benefits health is by combating indigestion. Ginger may increase the rate of gastric emptying and therefore ease the symptoms and encourage healthy bowel movements.

One study4 found that after an 8-hour fast, patients who consumed 1.2g ginger (in capsule form) had up to a 4-minute reduction in the time required for half-emptying of of the stomach!

This study found no effect of ginger on digestive hormones, but importantly, another conducted in Japan5 showed that in mice this effect was observed with the administration of shogaol or gingerol. These are two oils found in ginger that we will discuss later.

Nausea and Vomiting

An extremely in-depth review6 of many studies on the medicinal and beneficial effects of ginger notes that in many studies ginger has been shown to be effective at reducing nausea and vomiting. This includes nausea and vomiting caused by pregnancy, motion sickness, and gynecologic laparoscopy.

Furthermore, another review of literature7 supports this information.

Medicinal Uses of Gingerol And Shogaol

These are natural oils present in fresh ginger. The beneficial properties of ginger are in large part thought to be due to the activities of these oils.

They are highly anti-inflammatory and antioxidative.

Gingerol is related to capsaicin (found in chilli peppers) and piperine (found in black pepper), which explains ginger’s unique spicy flavour. Shogaol is similar to – and is formed from – gingerol but is only found in the dried or cooked rhizome.

The names of both of these components come from the English and Japanese names for ginger, and the suffix -ol (meaning phenol), respectively.

Ginger Benefits Treatment of the Common Cold

During the current period of Spring, our immune systems may be more susceptible to infection.

Unfortunately, this is when most people start reaching for antihistamines. What most people aren’t aware of, is that these are often inefficient8 in treating colds and flues. The common side effects associated with such and other medicines may include headaches and sleep difficulty in some people.

Fortunately, there are many natural remedies that are often more effective without the same chance of side effects. Ginger is one such remedy, and you’ll possibly prevent illness in the first place by incorporating it into your daily routine, juices, teas, or meals (etc.).

Gingerol and Shogaol have antiviral and antibacterial properties. These help to kill rhinoviruses which cause the common cold.

For this reason, ginger may be an effective booster for the immune system. Naturally, this can increase the body’s ability to fight off infection by ensuring healthier functioning.

Multiple other infections exhibit similar symptoms to the common cold. And, as such are often mistaken for it. The antiviral effects of gingerol may be effective at treating these too.

Human Orthopneumovirus (previously called Human Respiratory Syncytial Virus) Is A Virus That Can Cause Minor and Major Complications.

Coughing and sneezing spread this more than anything. It is caught through the eyes, nose, or mouth. This virus is common, and is often mistaken for a bad cold. Most of the time, a full recovery takes 1 to 2 weeks.

However, it is the most common cause of pneumonia and can cause bronchiolitis in children and Infants.

The symptoms can include wheezing, coughing, fever, sneezing, runny nose, sore throat, and even skin taking on a blue hue (cyanosis).

Fresh ginger was demonstrated in this study9 conducted in Taiwan to have considerable antiviral effects against plaques caused by this virus. The stimulation of cytokines, which are proteins required for cell signalling, is the main reason for this.

Viruses including influenza10 disrupt proper cell signalling. This can reduce our body’s natural antiviral response and therefore impair proper cell function. In severe cases, improper cell signalling can lead to chronic inflammation and contribute to autoimmune illnesses and those such as diabetes.

How Ginger Benefits Health picture of Anti-inflammatory Ginger Tea

Interestingly, dried ginger did not show the same medicinal effect, which could indicate that in this case gingerol may exert medicinal significance, whilst shogaol might not.

 

Anti-neurodegerative Properties

Studies11 have found that ginger’s anti-oxidants and phytochemicals show potential in treating Alzheimer’s disease. This is demonstrated as four types of shogaol found in dried ginger can protect nerve cells12.

Another promising study13 assessed the traditional Chinese treatment of Alzheimer’s disease-related behavioural dysfunction using ginger root. Its findings concluded that in rats, ginger root extract can both prevent and reverse behaviour dysfunction!

The antioxidants found in ginger are also key in its ability to combat this illness. According to increasing research14, Alzheimer’s is heavily influenced by oxidative stress. This is caused by free radicals which can damage DNA, lipids (fats), and proteins – all of which are essential building blocks of a healthy body and brain.

Antioxidants in ginger may prevent the onset of Alzheimer’s and may reduce its severity because it prevents and eliminates free radicals.

Neurons are often damaged by oxidation in Alzheimer’s, and according to a study conducted in South Korea15, gingerol exhibits attenuative effects on this.
Ginger may also be beneficial in other neurodegenerative conditions such as dementia.

 

Pain Reduction

After intense physical exercise, our muscles need time to repair.

Because of the tears made in our muscles during exercise, our bodies produce healthy inflammation in order to aid the repair process and encourage blood flow to the area.

This is also what causes soreness and pain after exercise. Gingerol, shogaol, and other phytochemicals found in ginger may alleviate excess inflammation and therefore muscle pain (supporting research review16).

Furthermore, the anti-inflammatory active ginger extract could possibly reduce the pain present in osteoarthritis (OA). A six-week study17 determined that ginger extract moderately reduced pain in those with OA of the knee after walking and whilst standing.

Another international and multi-departmental study concluded with similar results of moderate pain reduction after the oral intake of ginger. Both of these studies found ginger to be reasonably safe with any side effects in some patients being mild.

However, possibly due to a lack of regulation in ginger for osteoarthritis treatment (and thus different kinds of ginger being used), there is also conflicting research (such as this study18, which only showed improvement in early stages of treatment with the cross-over of ibuprofen).

Overview of How Ginger Benefits Health

Ginger root and its extracts may be used in the prevention and treatment of multiple kinds of illness. These include digestive complications and many of those caused by oxidative stress and inflammation (such as Alzheimer’s and common virus infections).

To fully explore how ginger benefits health there would be a lot more to cover. Rather, here we have an outline of some of its main uses.

Other medicinal ways in which ginger’s applications are being researched include:

(ref. 19,20,21,22,23)

And much more… These medicinal applications have shown promising effects in some studies, and we will be sure to explore these further in the future.

I Absolutely Love Ginger!

For most people it is great dietary addition! It works wonderfully in Asian and Oriental cuisine (I even mentioned pickled ginger in my list of Healthy Food From Japan). Many enjoy using it to making juices, smoothies, and herbal teas such as Chai and ginger tea. In fact, I hope to share my favourite ginger tea recipe that I use in a post! So, keep an eye out if you’re interested 🙂

That’s it for this post everyone, I really enjoyed writing this article. The research about how ginger benefits health is very interesting and if you have time I recommend looking through some of the studies!

Please let me know what you thought of this article and if you enjoyed it. Do you enjoy ginger or use it often? If so, what are your favourite recipes?

If you have any comments, suggestions, or questions I’d love to hear them too in the comments below!

Anyway all, have a great day!

 

Until the next one, stay healthy

James

 

 

Before using ginger medicinally or in high doses (just as with making any other major dietary changes), always consult a healthcare and medical professional first. The information on this website should not be used as a substitute for medical advice and at Healthy Ronin recently we wish to educate about healthy changes and discuss interesting topics about the beneficial roles that a healthy diet and proper nutrition may play in creating and maintaining good health.


References:

1 Nanjundaiah SM, Annaiah HN, Dharmesh SM. Gastroprotective Effect of Ginger Rhizome (Zingiber officinale) Extract: Role of Gallic Acid and Cinnamic Acid in H(+), K(+)-ATPase/H. pylori Inhibition and Anti-Oxidative Mechanism. Evid Based Complement Alternat Med. 2011;2011:249487. doi:10.1093/ecam/nep06

2 A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe). Haniadka R, Saldanha E, Sunita V, Palatty PL, Fayad R, Baliga MS.

3 Inhibition of gastric H+, K+-ATPase and Helicobacter pylori growth by phenolic antioxidants of Zingiber officinale. Siddaraju MN, Dharmesh SM.

4 Hu ML, Rayner CK, Wu KL, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia.World J Gastroenterol. 2011;17(1):105–110. doi:10.3748/wjg.v17.i1.10

5 Chapter 7The Amazing and Mighty Ginger

6 Is ginger beneficial for nausea and vomiting? An update of the literature.

7 WITHDRAWN: Antihistamines for the common cold.

8 Fresh ginger (Zingiber officinale) has anti-viral activity against
human respiratory syncytial virus in human respiratory tract cell lines. Chang JS, Wang KC, Yeh CF, Shieh DE, Chiang LC.

9 Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. Chang JS1, Wang KC, Yeh CF, Shieh DE, Chiang LC.

10 Gaur P, Munjhal A, Lal SK. Influenza virus and cell signaling pathways.Med Sci Monit. 2011;17(6):RA148–RA154. doi:10.12659/MSM.88180

11 Azam F, Amer AM, Abulifa AR, Elzwawi MM. Ginger components as new leads for the design and development of novel multi-targeted anti-Alzheimer’s drugs: a computational investigation. Drug Des Devel Ther. 2014;8:2045–2059. Published 2014 Oct 23. doi:10.2147/DDDT.S67778

12 Shogaols from Zingiber officinale protect IMR32 human neuroblastoma and normal human umbilical vein endothelial cells from beta-amyloid(25-35) insult. Kim DS, Kim DS, Oppel MN.

13 Protective effects of ginger root extract on Alzheimer disease-induced behavioral dysfunction in rats. Zeng GF1, Zhang ZY, Lu L, Xiao DQ, Zong SH, He JM.

14 Huang WJ, Zhang X, Chen WW. Role of oxidative stress in Alzheimer’s disease. Biomed Rep. 2016;4(5):519–522. doi:10.3892/br.2016.630

15 [6]-Gingerol attenuates β-amyloid-induced oxidative cell death via fortifying cellular antioxidant defense system. Lee C1, Park GH, Kim CY, Jang JH.

16 Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013;4(Suppl 1):S36–S42. 

17 Effects of a ginger extract on knee pain in patients with osteoarthritis. Altman RD, Marcussen KC.

18 A randomized, placebo-controlled, cross-over study of ginger extracts and ibuprofen in osteoarthritis. Bliddal H, Rosetzsky A, Schlichting P, Weidner MS, Andersen LA, Ibfelt HH, Christensen K, Jensen ON, Barslev J.

19 Molecular targets of dietary agents for prevention and therapy of cancer. Aggarwal BB1, Shishodia S.

20 Effect of ethanolic extract of Zingiber officinale on dyslipidaemia in diabetic rats. Bhandari U1, Kanojia R, Pillai KK.

21 Ginger extract consumption reduces plasma cholesterol, inhibits LDL oxidation and attenuates development of atherosclerosis in atherosclerotic, apolipoprotein E-deficient mice. Fuhrman B1, Rosenblat M, Hayek T, Coleman R, Aviram M.

22 Zingiber officinale ameliorates allergic asthma via suppression of Th2-mediated immune response. Khan AM1, Shahzad M, Raza Asim MB, Imran M, Shabbir A.

23 Townsend EA, Siviski ME, Zhang Y, Xu C, Hoonjan B, Emala CW. Effects of ginger and its constituents on airway smooth muscle relaxation and calcium regulation. Am J Respir Cell Mol Biol. 2013;48(2):157–163. doi:10.1165/rcmb.2012-0231OC