There's More Behind the Gingerbread House

For this time of year, when someone hears ginger they may think of gingerbread houses or gingerbread cookies. These holiday cookies give you a little more than a festive feeling as ginger may have antioxidant and anti-inflammatory properties. 

Ginger is a plant native to Asia and is used in food and medicine as well as in fragrances like soaps, candles and cosmetics. Ginger is generally well tolerated and listed in the FDA’s “safe” list. Ginger is believed to have anti-inflammatory and pain reducing properties and has been studied in athletic populations to determine if ginger helps reduce muscle soreness. While the results are inconclusive, ginger could temporarily reduce pain or soreness, particularly in prolonged running. It is unclear if ginger has any effect on muscle recovery. A typical dose of ginger for adults is 0.5-3 grams per day. 

Curcumin, a component of turmeric and a member of the ginger family, has gained more interest in athletic populations. Supplementing with curcumin has become popular with athletes seeking alternatives to non-steroidal anti-inflammatory medications to relieve pain and muscle soreness. Although, the belief that curcumin helps with tendon or ligament injuries is controversial. Research has shown that 400 milligrams up to 5 grams per day of supplementation with curcumin could reduce delayed onset of muscle soreness and decrease inflammatory markers after high-intensity resistance exercise. 

As delicious as a turmeric spiced curry tastes, it generally is difficult for the body to absorb curcumin. There are some forms of curcumin extract, such as curcumin phytosome, that are better absorbed. Supplementation of curcumin will be more practical and effective than consuming 400 milligrams or more in your diet via spice turmeric. Before deciding whether to supplement, consult your registered dietitian or doctor. Curcumin can be taken any time of the day and is recognized as safe to use. 

If you are looking for more ways to possibly reduce inflammation, try adding ginger or turmeric to foods and drinks and enjoy those gingerbread cookies :)