Boost Immunity: This Ingredient's Power (Small Amounts)

Although the term "superfood" is often overused, ginger would be considered one of the truly super foods if there ever was a list. This plant root has been proven to have many health benefits, and a study published in 2023 demonstrated its ability to boost the immune system against infection.

Have you noticed the recent surge in ginger's popularity? It's found in smoothies, juices, tonics, cocktails, supplements, and countless other products.

Researchers from the Leibniz Institute in Germany have also observed the widespread use of ginger and the many people praising its health benefits, including its anti-nausea, anti-inflammatory, and antioxidant properties.

The German Federal Statistical Office corroborated the researchers' observation, revealing a near fourfold increase in ginger consumption in the country over the past decade. Based on this trend, they set out to investigate whether consuming small amounts of ginger, like those found in food, could deliver its health benefits.

To answer this question, the researchers relied on previous research, which indicated that a substantial amount of the beneficial compounds in ginger – primarily gingerol, the compound that activates the spice receptors on the tongue – enters the bloodstream approximately 30 to 60 minutes after consuming a liter of ginger tea.

Gingerol's action resembles that of certain compounds found in chili peppers, activating a receptor called TRPV1 located on the surface of nerve cells. It is suspected that this same receptor exists on white blood cells, the primary immune cells responsible for fighting invasive bacteria. The researchers decided to delve deeper into this aspect.

The findings confirmed the presence of TRPV1 on white blood cells and revealed that ginger consumption can alter the activity of these cells due to gingerol's effect on TRPV1 receptors.

Research has shown that even low levels of gingerol in the bloodstream can enhance the effectiveness of white blood cells in fighting bacteria. The study demonstrated that these cells became over 30% more efficient in responding to bacterial threats.

This means that the popular belief that ginger tea boosts immunity is scientifically supported. Consuming less than a liter of ginger tea can demonstrably improve immune cell activity, which in turn helps us combat infections.

Dr. Gabby Anderson, the lead researcher, stated in a press release, "...our findings suggest that consuming typical amounts of ginger may be enough to influence the immune system's cellular responses."

However, this study is still in its early stages. Veronika Somoza, another researcher involved, acknowledged, "...there are still many unanswered questions at the molecular, epidemiological, and medical levels that require further investigation through modern food and health research."

 

To directly harness the immune-boosting properties of ginger, consider taking a supplement containing high levels of gingerol, the key bioactive compound.

Ginger has also been shown to synergistically enhance immunity when combined with turmeric. We recommend several immunity-focused supplements at mindbodygreen, some of which incorporate these powerful ingredients.

When it comes to fighting off infections like the common cold or flu, sleep is key. According to integrative immunologist Heather Moday, M.D., our immune system is directly tied to our sleep-wake cycle.

Numerous studies confirm this link. For instance, a study with 53 participants showed that those with less sleep in the weeks before exposure to a rhinovirus were less likely to resist the illness.

It is beneficial to rest if you are sick, but regular exercise on other days can also help boost immunity. A 2019 study showed that moderate exercise stimulates immune cells and that those who exercise have less inflammation and get sick less often.

A study shows that consuming ginger can make your immune cells more responsive to threats. This adds to the growing evidence that incorporating more ginger into your diet is a practical, plant-based way to boost your health. 

RELATED: This Ph.D. & R.D. Identified The Best Supplements To Promote Immunity