Ginger And Turmeric: Health, Nutrition, And Use Differences

The difference between turmeric and ginger examines their distinct features, being two of the most considerably studied ingredients in herbal medicine. Ginger (Zingiber officinale) is a plant that has been used for centuries as a natural treatment for various health problems such as digestive disorders, particularly nausea and diarrhea. The primary pharmacological effects of ginger are due to its active constituents gingerol, Shogaol, and Zerumbone. Among the three, gingerol is considered to have the most potent anti-inflammatory and antioxidant qualities.

Turmeric (Curcuma longa) is commonly used in Indian cuisine and is widely cultivated in Asia, India, and China. It has three active major curcuminoids: curcumin, demethoxycurcumin, and bisdemethoxycurcumin. The chemical compound curcumin is found to aid in treating and preventing inflammation and various chronic diseases. The curcumin content of turmeric is about three percent of its weight.

What Are The Health Benefit Differences Between Turmeric And Ginger?

You might always find turmeric and ginger in your kitchen, and both offer different health benefits. From inflammation to helping reduce pain, below are the various health benefits of ginger and turmeric and whether they can help combat pain and illnesses.

  1. Inflammation: Chronic inflammation is thought to play a part in developing heart disease, cancer, and autoimmune diseases, such as rheumatoid arthritis. Based on different studies and clinical experiments, ginger and turmeric have anti-inflammatory qualities. According to Dr. R D Altman and published in the Arthritis and Rheumatism journal, a highly concentrated ginger extract improves symptoms of osteoarthritis of the knee in a statistically substantial manner. In the case of turmeric, it has been stated to be as effective as common anti-inflammatory medicines like diclofenac and ibuprofen, as stated in a 2016 systematic review of randomized controlled trials conducted by Dr. Daily, J. et al. and published in the Journal of Medicine Food.
  1. Pain Relief: Curcumin in turmeric effectively reduces pain in patients with arthritis based on a study by Dr. Haroyan, A. et al. and published in the BMC Complementary Medicine and Therapies journal. Meanwhile, ginger can reduce chronic pain caused by arthritis and other conditions like muscle pain caused by exercise, as stated in a study led by Dr. Christopher Black and published in The Journal Of Pain. Another 2015 study published in Pain Medicine conducted by Dr. James Daily discovered that ginger is more effective than a placebo in treating pain.
  1. Immune function: According to a study by Dr. Chang, J. et al. of the Journal of Ethnopharmacology, ginger is effective against the human respiratory syncytial virus (HRV), which causes respiratory tract infections in children and adults. Similarly, test-tube studies conducted by Dr. Dai, J. et al. and published in the International Pharmacology journal discovered that curcumin possesses antiviral effects that can defend against the influenza A virus.
  1. Nausea: For years, ginger has been used as an effective remedy to soothe the stomach and treat nausea. The daily consumption of ginger can help treat morning sickness during pregnancy. In a randomized controlled trial published in the Midwifery Journal by Dr. Jenabi Ensiyeh et al., ginger was more productive than vitamin B6 in reducing the severity of nausea and vomiting episodes during early pregnancy. A small study, led by Dr. Pillai and published by Pediatric Blood Center in 2010, investigated the consequences of ginger root powder supplementation on nausea in 60 children and young adults undergoing chemotherapy. Based on the analysis, people who took the supplement did experience reduced nausea. There is no research to evaluate the effects of turmeric on nausea so far.
  1. Diabetes: Ginger can help reduce blood sugar levels and other vital indicators of diabetes. These were the findings of a research study led by Nafiseh Khandouzi and published in the National Library of Medicine. In this study, a 2-gram dose of ginger powder was administered orally for 12 weeks. The fasting blood sugar levels were reduced in the ginger group compared to the baseline and control groups. Because of this, Khandouzi’s team believed ginger might play a role in lowering blood sugar levels. In comparison, turmeric is suitable to aid in treating diabetes, according to a 2013 review of research conducted by Dr. Zhang, D. et al. published in the Evidence-Based Complementary and Alternative Medicine journal. Researchers discovered that curcumin lowers blood glucose levels and other diabetes symptoms that might aid in the prevention of diabetes. This study, however, did not include a control group, so the authors concluded that additional research was necessary to eliminate the placebo effect and other variables.
  1. Digestion: Based on a review issued in the journal European Review for Medical and Pharmacological Studies, ginger helps improve digestion mainly due to gingerols and shogaols and their activity on cholinergic M receptors and serotonergic 5-HT and 5-HT receptors. Ginger has been used to treat diverse ailments affecting the digestive system, including dyspepsia, nausea, flatulence, and abdominal discomfort. According to a study published in the World Journal Of Gastroenterology by Dr. Hu, M. et al. ginger improved gastric emptying and antral contractions without affecting gastrointestinal symptoms or gut peptides in patients with functional dyspepsia. In regards to turmeric, it has been found to reduce abdominal discomfort and improve bowel movement patterns in human participants with IBS who took two turmeric tablets every day for eight weeks. This study was issued in The Journal of Alternative and Complementary Medicine, led by Dr. Rafe Bundy.

 

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  1. Cancer: In a Cancer Prevention Research paper published in 2013 by Dr. Jessica Citronberg et al., two grams of ginger were given to those at risk of developing colorectal cancer. Ginger reduced the rate of harmful changes in healthy colon tissue and decreased cell proliferation, which may lower colorectal cancer incidence. Based on a study by Dr. Menon et al., curcumin has been suggested to have a critical anti-oxidative stress function, published in Advances in Experimental Medicine and Biology. Curcumin has anti-inflammatory and antioxidant actions that may be beneficial in preventing chronic pathological conditions such as cancer, atherosclerosis, and neurodegenerative disease.
  1. Depression: Several studies suggest that turmeric may be beneficial for treating depression. Depression is linked to reduced levels of brain-derived neurotrophic factor (BDNF) and a shrinking hippocampus, a structure crucial for learning and memory. According to a clinical review led by Dr. Kulkarni, S. and published in the Scientific World Journal, curcumin may help raise BDNF levels by altering neurotransmitter concentrations in the brain and increasing neurotrophic factors, promoting neuronal survival even further. A randomized, controlled trial of 60 individuals with depression by Dr. Jayesh Sanmukhani and colleagues found that curcumin was just as effective as Prozac in decreasing symptoms of the condition. This study published in Phytotherapy Research is the first clinical evidence of curcumin’s effectiveness in treating Major Depressive Disorder (MDD) without concurrent suicidal thoughts or other psychotic disorders. There is currently no research evaluating the effects of turmeric on depression.

What Are The Nutritional Differences Between Turmeric And Ginger?

Turmeric contains more than 300 natural components while ginger comprises over 400 different compounds. The following are the nutritional profiles for a 100 gram serving of turmeric and ginger based on the U.S. Department of Agriculture (USDA) website.

Turmeric
Ginger

  • Water 12.8 g – Water 78.9 g
  • Food energy 312 (Kcal) – Food energy 80 kcal
  • Protein 9.68 g – Protein 1.82 g
  • Fat 3.25 g – Fat 0.75 g
  • Carbohydrate 67.1 g – Carbohydrates 17.8 g
  • Ash 7.08 g – Ash 0.77 g
  • Calcium 168 mg – Calcium 16 mg
  • Phosphorous 299 mg – Phosphorous  34 mg
  • Sodium 27 mg – Sodium 13 mg
  • Potassium 2080 mg – Potassium 415 mg
  • Iron 55 mg – Iron 0.6 mg
  • Thiamine 0.058 mg – Thiamin 0.025 mg
  • Riboflavin 0.15 mg – Riboflavin 0.034
  • Niacin 1.35 mg – Niacin 0.75 mg
  • Ascorbic acid 0.7 mg – Ascorbic acid 5 mg

What Are The Cultivation Differences Between Ginger And Turmeric?

The cultivation of ginger is believed to have originated in India and China. It now spreads throughout the tropical and subtropical regions in both hemispheres. Ginger thrives in warm, damp climates with plenty of light, including 2 to 5 hours of direct sunlight. Do not allow the plants to dry out while they are actively growing. As the weather cools, reduce watering, which will encourage the plants to form underground rhizomes. The most suitable time to harvest ginger is when the plant is 8 to 10 months old.

India is the largest producer of ginger. According to the Research and Market website, the global ginger market is anticipated to attain US$ 8.46 billion by the end of 2027. It is expected to grow with a CAGR (compound annual growth rate) of 3.13% from 2021 to 2027.
Turmeric is a typical spice used in preparing curries in India and other Asian countries because of its flavor and color. It originated from India and is currently grown in several parts of the world, including Southeast Asia, China, and Latin America. Turmeric is widely cultivated in tropical areas, but it is relatively easy to grow in colder climates. You can grow it in the garden during the summer, then dig the rhizomes up in autumn. Turmeric tolerates wet soil but doesn’t do well in full sun, preferring morning or filtered sun only.

India is the largest producer and leading turmeric exporter. According to Grand View Research, the global turmeric market was estimated at ~1.7 million metric tons. It was expected to increase significantly by 2027. The curcumin global market was estimated to be around half a billion US dollars in 2016 and is projected to report a compound annual growth rate (CAGR) of 13% throughout 2018–2025.

What Are The Recipe Differences Between Ginger And Turmeric?

The herb ginger is commonly used in baking, such as gingerbread, biscuits, cakes, puddings, including soups and pickles. It is naturally spicy, peppery, and sharp, but it doesn’t overpower a delicious soup when added to it. At the same time, turmeric powder is used in mustard paste and curry powder to give color and aroma. The taste is earthy and mild and hides a bitter undertone.

Let’s take a look at the differences in the recipes between ginger and turmeric.

  1. Teas: Turmeric tea smells quite a bit like ginger mixed with oranges. Making turmeric into a tea helps cut much of the root’s bitterness. Its rich, soothing taste is perfect for a cold night. On the other hand, ginger tea tastes a bit different than the root smells. It has a warming, slightly spicy taste with a lemony flavor.
  2. Soups: For an immunity-boosting powerful meal, try Turmeric Chicken Soup, made with carrots, parsnips, kale, and bone broth. It is paleo and keto-friendly, ideal for chilly fall and winter evenings. You might want to try Carrot Ginger Soup, a popular vegan recipe with a light, flavorful taste.  It’s made with pantry staples and is easy to make.
  3. Pastries: The gingerbread pastry is flavored with spices such as cinnamon, cloves, nutmeg, and cardamom and is one of the most popular pastries with ginger as the main ingredient. You can add brown sugar, molasses, light or dark corn syrup, or honey to sweeten it. The taste is not overly gingery but a nice mellow blend of spices. Most of the flavor comes from molasses and dark brown sugar. On the other hand, Turmeric Bread, also known as the Golden Bread, is easy to make with turmeric that adds a gorgeous color. It has a subtle earthy taste and is suitable for vegans. Use it for sandwiches with tuna and toasted in the morning.
  4. Juices: Ginger juice is a wholesome detoxifying drink that can either be served hot or cold. This refreshing drink has a tangy, minty, sweet, and zesty flavor. Turmeric juice and turmeric shots are great ways to celebrate the flavor and benefits of fresh turmeric. They are delicious morning beverages and refreshing afternoon pick-me-up drinks with abundant vitamins, minerals, and antioxidants.
  5. Others: Other popular recipes for turmeric and ginger are a combination of both spices in dishes and beverages. They work well together in salad dressings, stir-fries, and sauces to add a surge of flavor and health benefits to your favorite recipes.

What Are The Supplement Differences Between Ginger And Turmeric?

Ginger and turmeric are both consumed orally and are available in various forms to meet the needs of every customer. Some of the turmeric and ginger supplements below come in herbal tinctures and vegetable capsule forms.

Pure Encapsulations Curcumin with Bioperine is a hypoallergenic supplement that serves a range of dietary requirements. There is no gluten, egg, peanuts, wheat, and genetically modified organisms (GMOs) in this product. It contains turmeric extract, standardized to contain 95% curcuminoids and Bioperine from black pepper for enhanced absorption in the body.

Innate Response- Turmeric Response Joint supplement helps healthy inflammatory response for the joints. It contains turmeric root extract, standardized to contain 95% curcuminoids. Aside from turmeric, extracts from Indian frankincense, devil’s claw, and ginger are also present in each capsule. Turmeric’s absorption in the body is improved through the inclusion of Bioperine in this supplement.

Consider using Karuna Health’s Ginger-B6 if you’re looking for a supplement to help your gastrointestinal system function properly. The ginger extract in this capsule may help relieve symptoms of indigestion‚ diarrhea‚ and constipation, among other benefits. Each capsule provides vitamin B6 and 250 milligrams of ginger root extract.

Gaia Herbs Ginger Root is a certified organic extract made to help relieve occasional nausea and upset stomach. The liquid extract is USDA certified organic to ensure that it is made without synthetic fertilizers, prohibited pesticides, or genetically modified organisms. Each serving contains 0.67 ml (20 drops) of ginger root extract and is an excellent aid for those times when you occasionally overindulge.

Where To Buy Ginger And Turmeric?

You will find ginger and turmeric supplements at the store in the spice section or with other herbal supplements. Also, you can buy them in your local pharmacy or online directly from their manufacturers and reliable retailers like Premier Formulas. It is crucial to buy from trusted manufacturers that follow Good Manufacturing Practices (GMPs) to ensure the safety and quality of your supplements.

Which Root Is Better, Ginger Root Or Turmeric Root?

Turmeric and ginger are both rhizomes with anti-inflammatory effects and high levels of essential minerals. Ginger is high in bioactive components and nutrients beneficial for the brain and body. Gingerol, a component in ginger, has potent medicinal properties. It has modest amounts of magnesium, vitamin C and B6, copper, phosphorus, iron, and zinc. Turmeric is high in iron, manganese and vitamin B6, dietary fiber, copper, and potassium. The main active component of turmeric is curcumin, which has medical qualities. It has powerful anti-inflammatory effects and boosts the body’s antioxidant capacity dramatically.
Benefits Of Ginger:

  • Ginger can treat nausea, especially morning sickness, and help relieve muscle pain and soreness.
  • Its anti-inflammatory properties can assist in osteoarthritis and other risk factors for heart disease.
  • Ginger helps treat chronic indigestion and reduce flatulence.
  • Ginger helps in decreasing menstrual pain and lowering cholesterol levels.
  • It may help in preventing cancer and Alzheimer’s disease.
  • It is also known to improve the brain function
  • Gingerol in ginger can help minimize the risk of infections and improve absorption of nutrients

Benefits Of Turmeric:

  • Curcumin improves brain health by diminishing the risk of brain disease.
  • It lowers the risk of heart disease and aids in preventing cancer.
  • It is also helpful in preventing Alzheimer’s disease and treating depression.
  • It helps fight age-related chronic diseases and may also assist in delaying aging.
  • It works as liver detox and aids in skin problems.

 

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Can You Eat Turmeric And Ginger Together?

Yes, you can eat turmeric and ginger together. They’re wonderful together in dressings, stir-fries, curries, stews, teas, and other various dishes. They offer a burst of taste and health advantages to your favorite meals and make delicious, tangy additions to smoothies and juices. A daily supplement combination that combines turmeric and ginger is also available to consumers.

However, the combination of the two has not yet been studied extensively in humans. Most of the available research is confined to test-tube studies. Nonetheless, they can be a part of a healthy diet and consumed safely with little risk of adverse health effects.

What Are The Anti-Inflammatory Differences Between Ginger and Turmeric?

Ginger and turmeric, on their own, have powerful anti-inflammatory effects. Gingerol, a component of ginger, has been revealed to help with various inflammatory ailments, from the common cold to inflammatory bowel disease. Turmeric, like its relative, is no exception. Curcumin has a similar anti-inflammatory power. According to research, curcumin was just as effective at reducing OA (osteoarthritis) pain and inflammation compared to nonsteroidal anti-inflammatory drugs (NSAIDs) such as diclofenac and ibuprofen based on a systematic review led by Dr. Daily and published in the Journal of Medicine Food.

What Are The Side-Effect Differences Between Ginger and Turmeric?

Ginger and turmeric are both considered safe and healthy additions to a balanced diet when used in moderation. However, when consumed in high doses, potential side effects occur. Ginger may reduce blood clotting and could intervene with blood thinners. Accordingly, it may impact blood sugar levels. Therefore, it is advised to consult with a healthcare provider before taking ginger supplements when taking maintenance drugs.

Curcumin has been linked to adverse effects, including rashes, headaches, and diarrhea in high dosages. Turmeric is high in oxalate, a chemical that is excreted through the urine. In high doses, excess oxalate can combine with calcium and increase the risk of kidney stones based on a study by Dr. Tang, M. et al. and published in The American Journal of Clinical Nutrition. In addition, pregnant women should not take turmeric supplements because of their blood-thinning properties, as this may stimulate contractions. Adding small amounts of turmeric to meals should not have any adverse effects.

Resources

  1. RD, A., & KC, M. (2001). Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis And Rheumatism, 44(11). Retrieved from https://pubmed.ncbi.nlm.nih.gov/11710709/
  2. Sci-Hub | Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials | 10.1089/jmf.2016.3705. (2022). Retrieved 13 January 2022, from https://sci-hubtw.hkvisa.net/10.1089/jmf.2016.3705
  3. Haroyan, A., Mukuchyan, V., Mkrtchyan, N., Minasyan, N., Gasparyan, S., & Sargsyan, A. et al. (2018). Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study. BMC Complementary And Alternative Medicine, 18(1). doi: 10.1186/s12906-017-2062-z
  4.  Black, C., Herring, M., Hurley, D., & O’Connor, P. (2010). Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. The Journal Of Pain, 11(9), 894-903. doi: 10.1016/j.jpain.2009.12.013
  5. Chang, J., Wang, K., Yeh, C., Shieh, D., & Chiang, L. (2013). Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. Journal Of Ethnopharmacology, 145(1), 146-151. doi: 10.1016/j.jep.2012.10.043
  6. Ensiyeh, J., & Sakineh, M. (2009). Comparing ginger and vitamin B6 for the treatment of nausea and vomiting in pregnancy: a randomised controlled trial. Midwifery, 25(6), 649-653. doi: 10.1016/j.midw.2007.10.013
  7. Citronberg, J., Bostick, R., Ahearn, T., Turgeon, D., Ruffin, M., & Djuric, Z. et al. (2013). Effects of Ginger Supplementation on Cell-Cycle Biomarkers in the Normal-Appearing Colonic Mucosa of Patients at Increased Risk for Colorectal Cancer: Results from a Pilot, Randomized, and Controlled Trial. Cancer Prevention Research, 6(4), 271-281. doi: 10.1158/1940-6207.capr-12-0327
  8. Menon VP, Sudheer AR. Antioxidant and anti-inflammatory properties of curcumin. Adv Exp Med Biol. 2007;595:105-25. doi: 10.1007/978-0-387-46401-5_3. PMID: 17569207.
  9. Kulkarni, S., Dhir, A., & Akula, K. (2009). Potentials of Curcumin as an Antidepressant. The Scientific World JOURNAL, 9, 1233-1241. doi: 10.1100/tsw.2009.137
  10. Dai, J., Gu, L., Su, Y., Wang, Q., Zhao, Y., & Chen, X. et al. (2018). Inhibition of curcumin on influenza A virus infection and influenzal pneumonia via oxidative stress, TLR2/4, p38/JNK MAPK and NF-κB pathways. International Immunopharmacology, 54, 177-187. doi: 10.1016/j.intimp.2017.11.009
  11. Sci-Hub | Turmeric Extract May Improve Irritable Bowel Syndrome Symptomology in Otherwise Healthy Adults: A Pilot Study | 10.1089/acm.2004.10.1015. (2022). Retrieved 13 January 2022, from https://sci-hubtw.hkvisa.net/10.1089/acm.2004.10.1015
  12. Sci-Hub | Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-analysis of Randomized Clinical Trials | 10.1111/pme.12853. (2021). Retrieved 13 December 2021, from https://sci-hubtw.hkvisa.net/10.1111/pme.12853
  13. Curcumin Market Size Worth $191.89 Million By 2028. (2022). Retrieved 13 January 2022, from https://www.grandviewresearch.com/press-release/curcumin-market#:~:text=The%20global%20curcumin%20market%20size,food%2C%20cosmetics%2C%20and%20pharmaceutical.
  14. Ginger – How long does it take to grow and harvest ginger?. (2022). Retrieved 13 January 2022, from https://agrilifeextension.tamu.edu/library/gardening/ginger/
  15. Tang, M., Larson-Meyer, D., & Liebman, M. (2008). Effect of cinnamon and turmeric on urinary oxalate excretion, plasma lipids, and plasma glucose in healthy subjects. The American Journal Of Clinical Nutrition, 87(5), 1262-1267. doi: 10.1093/ajcn/87.5.1262

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