Garlic and ginger (adrak) are renowned for their numerous health benefits, making them staples in various cuisines around the world. Extensive scientific studies spanning decades have revealed that these widely used ingredients possess notable anti-inflammatory and antioxidant properties, which may help in reducing the risk of several diseases. When combined, garlic and ginger can enhance their health-promoting effects, whether incorporated into meals such as stir-fries and soups or taken as dietary supplements.

This article delves into seven remarkable potential benefits of including garlic and ginger in your diet together.

1. Offers Anti-Inflammatory Advantages

Among the myriad benefits associated with ginger and garlic, their remarkable ability to combat inflammation stands out prominently. While the inflammatory response is a crucial mechanism for maintaining health, chronic inflammation is often implicated in the development of various diseases, such as cardiovascular disorders and specific types of cancer.

Both garlic and ginger are rich in powerful anti-inflammatory plant compounds that may effectively inhibit pro-inflammatory proteins linked to chronic inflammation. Interestingly, the preparation method of garlic influences the types of anti-inflammatory organosulfur compounds present.

Fresh garlic is abundant in:

• S-allyl-L-cysteine sulfoxide (known as alliin)
• γ-glutamyl cysteine derivatives

On the other hand, dried garlic powder is composed of:

• alliin
• diallyl disulfide (DADS)

When it comes to ground garlic, it contains:

• sulfide family compounds
• dithiines
• (E–Z)-ajoene compounds

Ginger also boasts a wealth of anti-inflammatory properties, primarily due to the presence of phenolic compounds known as gingerols and shogaols. Numerous studies have validated the anti-inflammatory effects of both ginger and garlic. For instance, research indicates that both garlic and ginger effectively lower markers of inflammation in human subjects. These foods have been shown to decrease levels of pro-inflammatory proteins such as:

• tumor necrosis factor alpha (TNF-α)
• interleukin-6 (IL-6)
• high-sensitivity C-reactive protein (hs-CRP)

A 2020 review encompassing 17 high-quality studies revealed that garlic supplementation resulted in significant reductions in CRP levels. Furthermore, an alternative garlic supplement known as aged garlic extract was found to considerably lower both CRP and TNF-α.

Another 2020 review analyzing 109 high-quality studies highlighted that ginger might be particularly beneficial for individuals with arthritis, helping alleviate inflammation and pain effectively. Although the combined impact of ginger and garlic on inflammation in humans remains somewhat unexplored, existing research suggests that using these two ingredients together could potentially enhance reductions in inflammation markers. Overall, evidence supports that both garlic and ginger independently provide potent anti-inflammatory effects. Based on clinical research findings, it is reasonable to conclude that the combination of garlic and ginger could yield substantial anti-inflammatory benefits.

2. Potential Protection Against Cellular Damage

Oxidative stress arises when there is an accumulation of reactive oxygen species (ROS), which can overwhelm the body's natural defense mechanisms. The body relies on its antioxidant defense system, which comprises various enzymes like superoxide dismutase and glutathione peroxidase, to maintain a balanced level of ROS. However, when this system is taxed, oxidative stress can occur, leading to significant cellular damage.

Research indicates that both garlic (lahsun) and ginger (adrak) may play a role in mitigating oxidative stress markers, including the highly reactive and harmful compound known as malondialdehyde. In one notable study conducted in 2015, participants with type 2 diabetes were administered 2 grams of ginger powder daily for a duration of 12 weeks. Remarkably, by the conclusion of this study, their blood levels of malondialdehyde had decreased significantly compared to the control group. Another study from 2016 highlighted that individuals taking ginger supplements experienced reductions not only in malondialdehyde levels but also in the inflammatory marker TNF-α, particularly in patients suffering from tuberculosis.

Furthermore, a study published in 2008 involving 13 older adults found that daily garlic supplementation over the course of one month resulted in decreased malondialdehyde levels and an elevation in antioxidant enzyme levels, specifically superoxide dismutase and glutathione peroxidase. Notably, a 2020 study involving rats diagnosed with Alzheimer's disease demonstrated that a combined treatment of garlic, ginger, and chili pepper extract led to a significant increase in the defense enzymes superoxide dismutase and glutathione peroxidase while simultaneously reducing levels of the damaging compound malondialdehyde.

In summary, research conducted on both humans and rodents suggests that garlic and ginger may be effective in lowering markers of oxidative stress while enhancing the body's antioxidant defenses.

3. Potential Benefits for Cognitive Health

Incorporating garlic (lahsun) and ginger (adrak) into your diet, or utilizing supplements containing these ingredients, might play a significant role in safeguarding brain health and enhancing cognitive abilities. Various population studies indicate that regular garlic consumption could be especially advantageous in preventing cognitive decline among certain demographic groups.

For instance, a comprehensive study conducted in 2019 tracking 27,437 elderly individuals in China revealed that those who frequently included garlic in their diet exhibited a lower likelihood of cognitive impairment and enjoyed a longer lifespan compared to those who consumed it infrequently. However, further research is essential to explore this phenomenon more thoroughly, particularly among diverse populations. Additionally, evidence suggests that garlic powder might enhance memory and attention spans in healthy adults.

The organosulfur compounds found in garlic are believed to be effective in protecting nerve cells from inflammation and degeneration. Furthermore, ginger has also been associated with cognitive advantages. A notable study from 2011 demonstrated that women who took 400 to 800 mg of ginger extract daily for a period of two months showed marked improvements in cognitive performance and memory when compared to a placebo group.

Moreover, animal studies have indicated that ginger could potentially mitigate brain damage, offer protection against neurodegenerative diseases, and boost levels of antioxidant enzymes within the brain. Both ginger and garlic thus appear to support brain health by helping to prevent cognitive decline and enhancing overall cognitive function.

4. Potential to Lower Heart Disease Risk Factors

Research has demonstrated that both garlic (lasun) and ginger (adrak) possess remarkable heart-protective qualities, potentially lowering several risk factors associated with heart disease, such as:

• elevated blood pressure
• high cholesterol levels
• increased blood sugar

A comprehensive review conducted in 2014, encompassing 22 high-quality studies, revealed that the intake of garlic powder effectively diminished total cholesterol and LDL (bad cholesterol) levels, alongside reducing fasting blood sugar and blood pressure. Additional studies indicate that garlic is beneficial in managing blood pressure, blood sugar, and cholesterol levels, as well as in preventing atherosclerosis, which is characterized by plaque accumulation in the arteries.

Moreover, ginger has also been associated with various heart health benefits. A notable 2017 study involving 4,628 participants found that a daily consumption of just 1 gram of ginger led to an 8% reduction in the risk of high blood pressure and a 13% decrease in the risk of coronary heart disease.

Furthermore, ginger supplements may enhance blood sugar regulation and lower triglyceride levels, total cholesterol, and markers of inflammation in individuals suffering from diabetes. This aspect is particularly crucial as individuals with diabetes face a heightened risk of developing heart disease. Consequently, integrating garlic and ginger into your daily diet or opting for supplements may significantly contribute to heart health. Nonetheless, it is advisable to consult with a healthcare provider before commencing high-dose garlic and ginger supplements, as they could interact with specific medications, including blood thinners commonly prescribed for heart disease management.

In conclusion, research supports the notion that ginger and garlic can assist in mitigating heart disease risk factors such as elevated blood pressure and high lipid levels, thereby offering protection against heart disease.

5. Potential Benefits for Individuals with Diabetes

Both garlic (lahsun) and ginger (adrak) have shown promise in lowering blood sugar levels and enhancing various health indicators for those living with diabetes, particularly when consumed in supplement form. A 2020 study involving 103 participants diagnosed with type 2 diabetes administered a daily dose of 1.2 grams of ginger supplements over a period of 90 days. The results revealed that those who ingested ginger experienced a more significant decrease in both blood sugar and total cholesterol levels compared to those on a placebo. Furthermore, a 2018 review encompassing 10 high-quality studies indicated that daily ginger supplementation led to an increase in heart-protective HDL (good) cholesterol while simultaneously lowering levels of hemoglobin A1c (HbA1c) in the bloodstream. This particular molecule serves as an essential marker for long-term blood sugar regulation, fasting blood sugar levels, and LDL (bad) cholesterol. A reduction in these markers typically signifies an improvement in overall health.

Research also suggests that garlic supplements can offer advantages for those managing diabetes. A comprehensive review conducted in 2018 analyzed 33 studies and concluded that garlic supplements were consistently more effective than placebo treatments in decreasing triglycerides, fasting blood sugar, total cholesterol, LDL (bad) cholesterol, and HbA1c among diabetic individuals. Additionally, a 2017 review of nine high-quality studies administered daily doses of garlic supplements ranging from 0.05 to 1.5 grams to participants with type 2 diabetes. The findings revealed significant reductions in both blood sugar and lipid levels among those receiving this treatment.

Before incorporating garlic and ginger supplements into your regimen for managing diabetes or elevated blood sugar levels, it is advisable to consult with a healthcare professional to ensure safety. Overall, garlic and ginger may provide beneficial effects for those with diabetes by assisting in the reduction of blood sugar levels and enhancing various health metrics. However, it is crucial to seek medical advice before starting any high-dose garlic and ginger supplementation.

6. Potential Anticancer Properties

Several studies indicate that incorporating a diet abundant in garlic and ginger may play a role in guarding against specific forms of cancer. This protective effect is likely attributed to their high levels of anti-inflammatory and antioxidant compounds, which aid in preventing cellular damage.

For instance, population studies have revealed that individuals who include more garlic in their meals exhibit a lower likelihood of developing colorectal cancer. Furthermore, a 2020 study involving 660 Puerto Rican women demonstrated that a higher intake of garlic and onions correlates with a decreased risk of breast cancer.

Additional research suggests that garlic consumption may also be linked to a reduced risk of lung and gastric cancers. Moreover, numerous laboratory and animal studies have indicated that ginger displays anticancer properties against various types of cancer cells, including:

• Pancreatic cancer cells
• Prostate cancer cells
• Breast cancer cells

While these findings are promising, it is essential to remember that ginger and garlic should not replace conventional cancer treatments. If you are undergoing cancer therapy, it is crucial to consult your healthcare team before considering the use of garlic and ginger supplements. Research underscores that a diet rich in garlic and ginger may provide some protective benefits against certain cancers. If you are receiving cancer treatment, it is vital to adhere to the guidance of your healthcare professionals.

7. Potential Benefits for a Robust Immune Response

Garlic (lahsun) and ginger (adrak) are renowned for their remarkable anti-inflammatory, antioxidant, antiviral, and antimicrobial characteristics. Incorporating these ingredients into your meals can significantly support the health of your immune system. Garlic is rich in beneficial compounds such as allicin and diallyl sulfide, which may play a crucial role in boosting immune cell activity while inhibiting the production of inflammatory proteins, including interleukin 1 beta (IL-1β) and TNF-α. Moreover, garlic can help minimize the formation of harmful molecules by suppressing specific enzymes.

On the other hand, ginger contributes to immune health by hindering the production of inflammation-promoting proteins such as TNF-α and interleukin-8 (IL-8) in your cells. A notable study conducted in 2019 involving 70 individuals suffering from rheumatoid arthritis administered 1.5 grams of ginger powder daily over a 12-week period. The findings revealed that ginger not only boosted the expression of genes that prevent autoimmune reactions but also reduced the expression of genes that promote inflammation.

Both garlic and ginger showcase potent antiviral and antibacterial properties against various pathogens, including those responsible for the flu and respiratory infections. Additionally, preliminary evidence indicates that aged garlic extract supplements might enhance immune cell function and alleviate the severity of cold and flu symptoms in otherwise healthy individuals. However, further research is essential to validate these claims.

In summary, garlic and ginger may bolster the immune system by reducing inflammation and improving immune cell functionality, although more extensive studies involving human subjects are required to draw definitive conclusions.

The Bottom Line

For many years, scientists have recognized the numerous health benefits associated with garlic and ginger. However, research exploring the potential health effects of combining these two powerhouse ingredients, whether through dietary inclusion or supplementation, remains limited. Despite this gap, studies consistently demonstrate that both ginger and garlic provide substantial health advantages on their own.

While comprehensive studies examining the synergistic effects of garlic and ginger are lacking, incorporating both of these potent ingredients into your daily meals is likely to enhance your overall well-being in various ways. In many cultures, including Indian and Japanese cuisines, these ingredients are staples, celebrated for their flavor and health properties. Nonetheless, if you are considering high-dose garlic and ginger supplements, it is crucial to consult with your healthcare provider beforehand. This recommendation is particularly vital if you have pre-existing medical conditions or are on any form of medication.