Garlic and ginger are both famous for their health benefits.
Decades of scientific research have shown that these popular ingredients have anti-inflammatory and antioxidant properties and may offer some protection against disease.
Combining them may also have health-promoting effects. You could do this by consuming them in dishes like stir-fries, soups or by taking them as supplements form, or even more beneficial as Tea
Provides anti-inflammatory benefits
One of the most well-known benefits of both ginger and garlic is their ability to decrease inflammation. Although the body’s inflammatory response is essential for keeping you healthy, chronic inflammation is linked to the progression of many diseases, including heart disease and certain cancers. Garlic and ginger contain powerful anti-inflammatory plant compounds that may help inhibit pro-inflammatory proteins associated with chronic inflammation.
Interestingly, different preparations of garlic contain different types of anti-inflammatory organosulfur compounds. Fresh garlic is packed with S-allyl-L-cysteine sulfoxide (alliin), γ-glutamyl cysteine derivatives while dried garlic powder contains the compounds alliin, diallyl disulfide (DADS) and Ground garlic offers sulfide family compounds, dithiines and (E–Z)-ajoene compounds.
Ginger is loaded with anti-inflammatory substances as well, including the phenolic compounds gingerols and shogaols. A number of studies have demonstrated that ginger and garlic have anti-inflammatory effects.
One of such is a 2020 review of 109 high quality studies found that ginger may be particularly effective when people with arthritis use it to reduce inflammation and pain.
Little is known about the combined effects of ginger and garlic on inflammation in humans. However, based on the available research, it’s likely that using garlic and ginger together could help reduce markers of inflammation.
May protect against cellular damage
Oxidative stress occurs when there’s an overload of molecules called reactive oxygen species (ROS) that overwhelm your body’s defenses.
The body’s antioxidant defense system includes antioxidant enzymes, such as superoxide dismutase and glutathione peroxidase. These help keep the level of ROS in balance. However, when this system is overwhelmed, oxidative stress occurs, which leads to cellular damage.
Studies show that garlic and ginger may help reduce markers of oxidative stress, including the highly reactive and damaging compound malondialdehyde.
May Benefit cognitive health
Regular consumption of garlic and ginger or taking garlic and ginger supplements may help protect your brain and improve cognition. Some population studies have suggested that consuming garlic may be particularly helpful for protecting against cognitive impairment in certain populations.
A 2019 population study that included 27,437 older Chinese people found that those who consumed garlic more frequently were less likely to experience cognitive impairment. They also lived longer than those who rarely consumed garlic. More research is needed on this phenomenon, especially in other groups of people.
Studies have shown that taking garlic powder may improve memory and attention in healthy adults . Research suggests the organosulfur compounds in garlic may help protect against nerve cell inflammation and degeneration.
Research has also linked ginger to cognitive benefits. In a 2011 study, taking 400 or 800 mg of ginger extract per day for 2 months helped improve cognitive performance and memory in healthy women, compared with a placebo.
May reduce heart disease risk factors
Studies have shown that garlic and ginger have strong heart-protective properties and may help decrease some risk factors of heart disease, including, elevated blood pressure, high cholesterol, high blood sugar levels.
A 2014 review of 22 high quality studies found that consuming garlic powder significantly reduced levels of total and LDL (bad) cholesterol, as well as fasting blood sugar and blood pressure levels.
Other studies have shown that garlic helps reduce blood pressure, blood sugar, and cholesterol, and that it helps prevent atherosclerosis, or the buildup of plaque in the arteries.
Studies have also linked ginger to heart health benefits. A 2017 study including 4,628 participants found that consuming 1 gram of ginger daily decreased people’s risk of high blood pressure and coronary heart disease by 8% and 13%, respectively.
Ginger supplements may also help improve blood sugar control and reduce levels of triglycerides, total cholesterol, and inflammatory markers in people with diabetes. This is significant because people with diabetes have an increased risk of heart disease.
Therefore, consuming garlic and ginger regularly or taking garlic and ginger supplements may help you promote heart health.
However, you should check with a healthcare professional before taking high dose garlic and ginger supplements because they may interact with certain medications. These include blood thinners, which healthcare professionals use to treat heart disease.
May be beneficial for those with diabetes
Garlic and ginger may help reduce blood sugar levels and improve other markers of health in people with diabetes.
A 2020 study in 103 people with type 2 diabetes gave participants 1.2 grams of ginger supplements daily for 90 days. Those who took it experienced a greater reduction in blood sugar and total cholesterol levels than those who took a placebo.
Potential anticancer properties
Some evidence suggests that a diet rich in garlic and ginger may help protect against certain types of cancer. This may be due to their concentration of anti-inflammatory and antioxidant compounds that help protect against cellular damage.
For example, results from population studies have suggested that people who consume more garlic in their diet are less likely to develop colorectal cancer.
A 2020 study in 660 Puerto Rican women found that high garlic and onion consumption was associated with a reduced risk of breast cancer.
Studies have also found that garlic intake is associated with a reduced risk of lung cancer and gastric cancer.
May promote a healthy immune response
Garlic and ginger have potent anti-inflammatory, antioxidant, antiviral, and antimicrobial properties. Thus, adding them to your diet may help keep your immune system healthy.
Garlic contains compounds, including allicin and diallyl sulfide, that may help enhance immune cell activity and inhibit the expression of inflammatory proteins like interleukin 1 beta (IL-1β) and TNF-α.
They may also decrease the production of damaging molecules by suppressing certain enzymes.
Ginger may also help promote immune health by inhibiting your cells from producing proteins that promote inflammation, like TNF-α and interleukin-8 (IL-8).
Garlic and ginger offer powerful antiviral and antibacterial effects against a variety of pathogens, including the flu and respiratory infections.
Combining Garlic and Ginger in foods have long been the practice among some people and some even go ahead to grate fresh garlic and ginger and drink as a hot Drink and have been enjoy the benefits of these two great spices. However, if you’re interested in taking high dose of garlic and ginger supplements, speak with your healthcare professional first. This is especially important if you have a medical condition or are currently taking medication.
