There are mixed opinions on whether consuming ginger with its skin provides maximum health benefits or if it should be peeled to avoid internal heat. So, should ginger be consumed with or without its skin?
Ginger has long been a familiar spice in the kitchen and an important medicinal herb in traditional East Asian medicine. In the “Bên Cao Cương Mục” (“The Great Herbal” in English), a renowned medical book by physician Lý Thời Trân, ginger is described as having a pungent taste, a warm nature, and no toxicity. It is said to relieve external pathogens and reduce nausea.
While ginger is considered a valuable food, it is essential to use it correctly to maximize its benefits. There has been a long-standing belief that “consuming unpeeled ginger is a lifelong mistake,” which has even become a golden rule for many elderly people in the health preservation community. However, the debate about whether to peel ginger or not remains unresolved.
What are the benefits of ginger’s skin?
According to traditional East Asian medicine, the skin and flesh of ginger have different properties and benefits:
Ginger skin has a slightly cold nature and helps with diuresis and reducing swelling.
Ginger flesh has a warm nature and helps warm the body and dispel cold.
Therefore, whether to peel the ginger or not depends on one’s physical condition and the purpose of consumption:
For individuals with a cold body constitution, often experiencing cold hands and feet: Consuming unpeeled ginger is recommended to maintain its warming properties.
For those with a hot constitution, prone to mouth ulcers and acne: Peeling the ginger before consumption is advised to prevent aggravating internal heat.
For people with edema or water retention: Eating unpeeled ginger is suggested as the skin aids in diuresis and reducing swelling.
Scientific research has proven that ginger contains beneficial compounds such as gingerol, shogaol, and essential oils, which possess anti-inflammatory, antioxidant, digestive, and anti-nausea properties.
Notably, ginger skin also contains polyphenols and anti-inflammatory compounds, and it is non-toxic and free from side effects. The decision to peel or not depends entirely on individual preferences and physical conditions.
How should ginger be used for optimal effectiveness?
The way ginger is prepared (with or without skin) will impact its effectiveness in different scenarios:
When making ginger tea: Leaving the skin on results in a milder-tasting tea, while peeling it will increase the spiciness due to a higher concentration of gingerol.
In cooking: Ginger is used to eliminate fishy odors and enhance the flavor of dishes. Whether it is peeled or not does not significantly affect this property.
As a medicine: Traditional East Asian medicine emphasizes the balance of “cold” and “hot” energies in the body. Therefore, the decision to use peeled or unpeeled ginger depends on the specific therapeutic purpose.
Proper ginger storageStoring ginger improperly can lead to the growth of mold and aflatoxin, a toxic compound that may cause cancer.
The best storage methods include:
Keeping ginger in a cool, dry, and well-ventilated place.
Wrapping ginger in plastic wrap and storing it in the refrigerator to extend its freshness.
Who should avoid consuming large amounts of ginger?Despite its health benefits, ginger may not be suitable for everyone:
Individuals with stomach ulcers, liver inflammation, or those recovering from surgery: Ginger may irritate the stomach lining or worsen the condition.
Pregnant women: While ginger can help alleviate morning sickness, excessive consumption should be avoided as its warming properties may increase body heat.
Using ginger appropriately will enable you to maximize its health benefits!
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