Table of ContentsView AllTable of ContentsWhat They AreBenefitsPossible Side Effects
Table of ContentsView All
View All
Table of Contents
What They Are
Benefits
Possible Side Effects
Turmericand ginger, commonly used as seasonings, in drinks, and as dietary supplements, come from tropical flowering plants.Curcuminis a component of the turmeric plant.
Products extracted from these plants are associated with a number of different health benefits. Evidence shows that they could potentially provide some protection from health conditions associated with inflammation, such as arthritis and diabetes.
Additionally, turmeric and ginger are often consumed together for a combined flavor and to enhance health benefits.
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What Are Turmeric and Ginger?
Turmeric andgingerare each extracted from different flowering plants, as the root and flower are dried to make products used for food color, flavoring, and in tea or other drinks.They are usually marketed separately, but combined products containing both turmeric and ginger are becoming popular as well.
Curcumin, which gives turmeric a yellow color, is responsible for many of the physiologic effects attributed to turmeric.According to the National Center for Complementary and Integrative Health, turmeric is promoted for helping reduce symptoms of arthritis, digestive disorders, respiratory infections, allergies, liver disease, and depression.
Ginger can be beneficial formanaging nausea, and it has also been promoted as a potential supplement for managing pain, viral infections, high blood pressure, heartburn, stomach upset, and even for preventing Alzheimer’s disease, which can lead to severe cognitive decline.
Benefits of Turmeric and Ginger, According to Scientific Research
Turmeric and ginger are often used together as spices to enhance flavor. They also are combined in tea, other drinks, and in supplements. Ginger and turmeric are each individually known to have beneficial effects, and research suggests that they may also complement each other’s health benefits when taken together.
A laboratory experiment using human cells demonstrated an optimal ratio of ginger to turmeric of 5-to-2 for inhibiting inflammatory cells and promoting chemicals within the body known to protect against inflammation and cancer. These include nitric oxide,tumor necrosis factor, and interleukin 6.
This combination of turmeric and ginger also increases nuclear factor erythroid 2–related factor 2 activity, which regulates many complex cellular processes.The substances change inflammatory activity at the genetic level, increasing the production of protective proteins that your body already produces.
1. Antioxidant Effects
The combination of turmeric and ginger may work as anantioxidant.Oxidative stress, which causes damage to the body, is a chemical process that results from exposure to harmful chemicals or illness.
Oxidative stress is one of the main contributors to damage from degenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.Reducing the effects of oxidative damage is widely considered beneficial. Antioxidants are natural chemicals that help reverse and protect from oxidative stress.
A 2021 research study examined the effect of turmeric and ginger on rats exposed to harmful substances that caused oxidative stress. The rats exposed to harmful oils without the addition of turmeric and ginger showed significant effects of oxidative damage, while the rats exposed to harmful oils with the addition of turmeric and ginger did not show these effects.
2. Anti-Inflammatory and Pain Relief
Inflammation is essential to the body’s response to injury and infection.But chronic inflammation is involved in many medical disorders, either as a key element of illness, a contributing factor, or as a disease response that worsens the outcome.
Inflammation is associated with medical conditions ranging fromacneto heart disease.That’s why supplements and dietary modifications that reduce inflammation are often recommended.
The combination of ginger and turmeric may mediate the body’s harmful immune responses.
A research study used turmeric extract and ginger root powder in a lab experiment on mouse cells. The researchers noted that ginger and turmeric reduced the production ofcytokines(which are inflammatory proteins) and decreased the production of inflammatory cells.
Due to the wide range of anti-inflammatory effects seen in the experiments, the authors concluded that combining turmeric and ginger can potentially impact many diseases.
Is Ginger Anti-Inflammatory? Health Benefits and When to Avoid Ginger
3. Cancer
While neither turmeric nor ginger has been promoted as curing or preventing cancer, both of these spices have been shown in experimental laboratory and animal studies to have the potential to reduce the cellular changes that are associated with certain cancer-producing chemical compounds.
According to a 2018 review, ginger and turmeric were each shown to reduce measures of cancer-causing chemicals in human smokers.
4. Kidney Health
Turmeric and ginger are sometimes promoted as beneficial for kidney function. Neither of these substances specifically targets kidney function, but both have been found to reduce inflammatory kidney damage in experiments involving rats.
5. Weight Loss
Both turmeric and ginger have been found in some laboratory-based research studies to have an impact on cellular production of fat molecules. The results showed that these substances specifically work to normalize production of fats and carbohydrates in the body to healthy levels.
Heart Health
Can Turmeric Enhance Sexual Health? What Experts Say
It’s never recommended to take mega doses of any supplement or overdo it with specific spices that aren’t necessarily associated with physical effects—and that goes for turmeric and ginger.
Ginger and turmeric can have side effects such as:
10 Serious Side Effects of Turmeric
It’s always best to have a balanced diet that includes a variety of vitamins and minerals. If you are deficient in a specific nutrient, your healthcare provider may recommend a supplement.
Do not substitute turmeric and ginger for medical treatment for any condition. Before taking any supplement, discuss it with a healthcare provider.
How to Take Turmeric and Ginger
Turmeric and ginger can be used in multiple forms. It’s unclear whether either spice is more beneficial than the other.
They are both available as fresh or dried spices that you can sprinkle on prepared foods ordrinksor add to food before cooking. Heating or cooking can change the taste and chemical properties of spices.
Combination turmeric and ginger tea blends are available, as are combination supplements. Supplements are usually already in a form that the body can absorb. Usually, supplement labels include recommendations for how to take them—such as with or without food or drink—and how to time them in relation to other supplements.
Summary
Turmeric and ginger, taken individually or together in different forms, have been shown to help ease many medical problems. Most of the studies have been done in a lab setting with human cells or animal tissue. Additionally, some studies have examined the effects on humans, and these have also shown some benefits to using these spices alone or together.
It’s important to keep in mind that turmeric and ginger pose very little risk of harm to your health, but mega doses of turmeric, ginger, or any herb, spice, or supplement could be harmful.
Additionally, the effects of turmeric or ginger—separately or together—have not been shown to be an effective substitute for medication. It’s a good idea to incorporate ingredients in your diet that are healthy, rather than harmful—and turmeric and ginger are good options to add to your lifestyle.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Zhou X, Afzal S, Wohlmuth H, Münch G, Leach D, Low M, Li CG.Synergistic anti-inflammatory activity of ginger and turmeric extracts in inhibiting lipopolysaccharide and interferon-γ-induced proinflammatory mediators.Molecules.2022;27(12):3877. doi:10.3390/molecules27123877
Ajanaku CO, Ademosun OT, Atohengbe PO, et al.Functional bioactive compounds in ginger, turmeric, and garlic.Front Nutr.2022;9:1012023. doi:10.3389/fnut.2022.1012023
National Center for Complementary and Integrative Health.Turmeric.
Moolky A, Moolky N, Ankush M, Usha K, Nagabhushan M.Spices may prevent human cancers.JGO. 2018;4(Supplement 2):195s-195s. doi:10.1200/jgo.18.7860
Singh A, Kukreti R, Saso L, Kukreti S.Oxidative stress: a key modulator in neurodegenerative diseases.Molecules. 2019;24(8):1583. doi:10.3390/molecules24081583
Zarei M, Uppin V, Acharya P, Talahalli R.Ginger and turmeric lipid-solubles attenuate heated oil-induced oxidative stress in the brain via the upregulation of NRF2 and improve cognitive function in rats.Metab Brain Dis.2021;36(2):225-238. doi:10.1007/s11011-020-00642-y
National Institute of Environmental Health Sciences.Inflammation.
Akinyemi AJ, Faboya OL, Paul AA, Olayide I, Faboya OA, Oluwasola TA.Nephroprotective effect of essential oils from ginger (Zingiber officinale) and turmeric (Curcuma longa) rhizomes against cadmium-induced nephrotoxicity in rats.J Oleo Sci.2018;67(10):1339-1345. doi:10.5650/jos.ess18115
National Center for Complementary and Integrative Health.Ginger.
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