Happy Friday, my friends!
It’s smoothie sample day highlighting one of the ingredients/veggies or fruit in this smoothie and taking a peek inside it.
My focus for this smoothie sample share twice a month is to show you how to incorporate the perhaps unusual veggie + fruit into a smoothie to help you up your veggie + fruit game and add value to your day!
This one is called the “Double Berry Green with Ginger”. Today, I am highlighting one of the unusual ingredients, Ginger.
Ginger, is stellar anti-inflammatory superfood loaded with nutrients and bioactive compounds like lycopene, resveratrol, lignan, tannins, and indoles.
Lycopene for example is a carotenoid which is a natural pigment that gives a natural color to some veggies and it is antioxidant helps protect against cell damage.
Ginger is high in:
Vitamin B3,B6, C & E Magnesium Potassium Folate
Due to its rich properties it offers a wave of health benefits:
Lower blood sugars
Muscle Pain and soreness Osteoarthritis Indigestion Reduce menstrual pain Lower cholesterol levels Improve brain function Help fight infection Helps cancer prevention
Among a variety of benefits research has shown positive effects ginger has on reducing muscle pain after eccentric exercises. For instance, one study shows after consuming 2 grams of ginger per day, for 11 days a significant reduction of muscle pain was achieved. (Black et al., 2009, n.p.)
Another study shows that ginger has the same medicinal effects as drugs like ibuprofen to help manage and reduce menstrual pain during a woman’s menstrual cycle.
A double-blind comparative clinical trial was conducted on 150 women, ages 18 and over, they were divided into 3 groups: each group consuming 250mg capsules of ginger powder, 400 mg ibuprofen and 250 mg mefenamic acid. At the end of treatment all groups saw a decrease in menstrual pain and ginger was as effective as ibuprofen and mefenamic acid. (Ozgoli et al, 2009, n.p.)
Disclaimer: Always consult with your doctor first. Eat well and stay active, Scar
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References
Black, Christopher D. et al. Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise.The Journal of Pain, Volume 11, Issue 9, 894 – 903 https://www.jpain.org/article/S1526-5900(09)00915-8/fulltext
Ozgoli, G., Goli, M., Moattar, F. February 2009. Comparison of Effects of Ginger, Mefenamic Acid, and Ibuprofen on Pain in Women with Primary Dysmenorrhea. The Journal of Alternative and Complementary MedicineVol. 15, No. 2 https://www.liebertpub.com/doi/10.1089/acm.2008.0311