Thanks to Andrea for this question about ginger and turmeric. She wrote:
My friend suggested I take ginger and turmeric supplements to help boost my immune system. Is there any science behind this?
What the Blogosphere Says
There are numerous web pages that extol the virtues of ginger and turmeric in “boosting” the immune system. Consider the sources, however. They are primarily blogs such as these: Alphafoodies.com, FlavCity.com, AheadofThyme.com, and TheAwesomeGreen.com. They provide interesting reading but not scientific evidence. None-the-less, some of what they report is true:
Ginger is rich in phytochemicals. These are chemical compounds found in plants that add to their taste and texture. Emerging research shows that phytochemicals in fruits and vegetables provide health benefits, in addition to those from vitamins and minerals. Because of its phytochemicals, ginger is believed to have both anti-inflammatory and anti-oxidative properties (1). Chronic, low-level inflammation and oxidative stress are associated with cellular aging, so eating foods that minimize these is beneficial.
Turmeric comes from curcumin and is a spice found in curry powder. It is traditionally known for its anti-inflammatory effects. More recently there is evidence that it can enhance antibody responses and activate B and T immune cells (2).
What Scientific Studies Say
Even though ginger and turmeric have these health-related benefits, I was not able to find clinical trial data on the consumption of ginger and/or turmeric and its affect in humans on viruses. There are studies with mice as well as interesting research with broiler chickens -- but not humans.
My Point of View
It’s natural to want a quick fix to make us healthier, whether it is a specific food, a drink or a supplement. However, the best way to support our immune system and reduce cellular aging, at least when it comes to food, is to eat variety, especially fruits and vegetables. While ginger is rich in phytochemicals, there are over 5,000 phytochemicals. While it is a powerful anti-oxidant, there are thousands of antioxidants. Likewise, while turmeric is anti-inflammatory, dozens of foods have similar effects. Different foods work together to provide health benefits. There is no dietary silver bullet.
Top Takeaway
If you enjoy ginger and turmeric, by all means cook with it! It is good for you. If you love your ginger tea, keep drinking it. Also devote some thinking to your overall diet and the variety of foods you eat. With passing years, our sense of taste and smell changes, and we can be more satisfied with the same few foods, over an over again.
Photo by Prchi Palwe on Unsplash