Lemon Gingerade RecipeAugust 10, 2015 Written by JP [Font too small?]
The inspiration for today’s healing elixir is the “dog days” of summer. It’s been hot, muggy and, some refreshment is definitely in order! But, there’s a twist to this recipe: it can be tweaked ever so slightly to make it into a warm, soothing beverage for the frosty days of winter as well.
Ginger and lemons make their way into many of my recipes. Sure, they taste great, but it’s the health benefits that keep me coming back for more. Recently, studies have reported that ginger intake enhances fat oxidation or “burning” by 13.5%, while reducing numerous risk factors associated with type 2 diabetes, such as fasting blood sugar, insulin resistance and oxidative stress. Adding more lemons and vitamin C to your daily diet has, likewise, been shown to support various aspects of wellness, including decreased inflammation, enhanced blood flow in seniors, fewer urinary tract symptoms, improvements in several cardiovascular markers and lower rates of cardiovascular-related mortality.
A final ingredient I want to single out is organic maple syrup. If used in small quantities, maple syrup is unlikely to cause significant blood glucose elevations. What’s more, it contains potent antioxidants (polyphenols) which, in animal and test tube studies, protect against colon cancer and liver inflammation. Personally, I tend to use liquid stevia in drinks in order to keep the carbohydrate count on the low side. But, when I do use a caloric sweetener, it’s usually maple syrup.
Healthy Fellow Lemon Gingerade
2 organic lemons (juice & peel)
2 Tbs grated, organic ginger
2 Tbs organic maple syrup
purified water ice cubes
8 oz sparkling mineral water
8 oz flat, purified water
a pinch of sea salt
Nutritional Content: Calories: 80. Carbohydrates: 18 grams. Fat: 0 gram. Fiber: 1 gram. Protein: 1 gram. Vitamin C: 139% Daily Value. Makes two (10 oz) servings.
Peel two organic lemons. Cut the skin into half-inch pieces. Remove as much of the white pith as possible. Place the lemon skin in a glass. Juice the lemons and pour liquid over the peels. Grate two tablespoons of ginger into the lemon juice, making sure the ginger is covered by the juice. Allow the mixture to steep for several hours in the refrigerator.
Pour the contents of the glass into a stainless steel cocktail shaker. Add 8 oz of flat water, 2 Tbs of maple syrup, several ice cubes and a hint of sea salt. Shake intensely. The icier, the better. Strain the mixture and serve in a chilled glass. Top off with cold sparkling mineral water and extra ice cubes if desired.
Tip: Lemon peel is chock full of flavor. Also, it contains specific antioxidants and phytochemicals that aren’t present in the flesh of the fruit itself. Therefore, it’s worth finding ways of using the skin whenever possible. In our home, we grate it over asparagus and add it to smoothies, salad dressings and marinades.
When the days turn cold, you can use this very same recipe. Just add 16 oz of hot, (purified) water instead of the cold sparkling water. No other changes required. Enjoy!
Note: Please check out the “Comments & Updates” section of this blog – at the bottom of the page. You can find the latest research about this topic there!
To learn more about the studies referenced in today’s column, please click on the following links:
Study 1 – Oral Intake of Encapsulated Dried Ginger Root Powder Hardly Affects … (link)
Study 2 – The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1C … (link)
Study 3 – The Effect of Ginger Powder Supplementation on Insulin Resistance … (link)
Study 4 – Lemon Detox Diet Reduced Body Fat, Insulin Resistance, and Serum … (link)
Study 5 – Intake of Caffeinated, Carbonated, or Citrus Beverage Types and … (link)
Study 6 – Fruit Intake and Cardiovascular Disease Mortality in the UK Women’s … (link)
Study 7 – Effect of Vitamin C on Inflammation and Metabolic Markers in … (link)
Study 8 – Acute Ascorbic Acid Ingestion Increases Skeletal Muscle Blood Flow … (link)
Study 9 – Changes in Plasma Glucose in Otsuka Long-Evans Tokushima Fatty … (link)
Study 10 – Comparison of the Enhancement of Plasma Glucose Levels in Type 2 … (link)
Study 11 – Chemical Compositional, Biological & Safety Studies of a Novel Maple … (link)
Study 12 – Administration of a Maple Syrup Extract to Mitigate Their Hepatic … (link)
Study 13 – Polyphenolic Extract from Maple Syrup Potentiates Antibiotic … (link)
Study 14 – Inhibitory Effect of Maple Syrup on the Cell Growth and Invasion of … (link)
Study 15 – Oral Dose of Citrus Peel Extracts Promotes Wound Repair in Diabetic … (link)
Study 16 – Joint Effects of Citrus Peel Use and Black Tea Intake on the Risk of … (link)
Lemon Consumption May Moderate Blood Pressure
Source: J Nutr Metab. 2014;2014:912684. (link)
Tags: Ginger, Lemon, Maple Syrup
Posted in Food and Drink, Heart Health, Recipes
August 10th, 2015 at 7:34 pm
Chem Res Toxicol. 2015 Aug 6.
Bioactive Ginger Constituents Alleviate Protein Glycation by Trapping Methylglyoxal.
Considerable evidence suggests that long-term pathological diabetes is a result of the accumulation of tissue macromolecules that have been progressively modified by non-enzymatic glycation of protein. Methylglyoxal (MGO) is a highly reactive endogenous dicarbonyl metabolite derived from multiple sources such as glucose and lipids, and is considered to greatly contribute to protein glycation and the formation of advanced glycation end products (AGEs). In this study, we demonstrated for the first time that both -shogaol (6S) and -gingerol (6G), the major active components in ginger, markedly trapped MGO in vitro and consequently formed mono-MGO adducts, 6S-MGO and 6G-MGO, which were purified from the respective chemical reaction and characterized as novel compounds by NMR experiments and LC-MS/MS approaches. We revealed that the α-carbon of carbonyl group in the side chain of 6S or 6G is the major active site for trapping MGO. We also demonstrated that 6S and 6G could effectively inhibit the formation of MGO-induced AGEs via trapping MGO in a time-dependent manner in the human serum albumin (HSA)-MGO system. Mono-MGO adducts, 6S-MGO and 6G-MGO, were determined to be the major conjugates in 6S- and 6G-treated HSA-MGO assays, respectively, using LC-ESI/MS techniques. These findings showed the potential effects of 6S and 6G on the prevention of protein glycation, suggesting regular consumption of ginger root extract may attenuate the progression of MGO-associated diabetic complications in patients.
August 10th, 2015 at 7:34 pm
Phytochemistry. 2015 Jul 27. pii: S0031-9422(15)30050-9.
Gingerols and shogaols: Important nutraceutical principles from ginger.
Gingerols are the major pungent compounds present in the rhizomes of ginger (Zingiber officinale Roscoe) and are renowned for their contribution to human health and nutrition. Medicinal properties of ginger, including the alleviation of nausea, arthritis and pain, have been associated with the gingerols. Gingerol analogues are thermally labile and easily undergo dehydration reactions to form the corresponding shogaols, which impart the characteristic pungent taste to dried ginger. Both gingerols and shogaols exhibit a host of biological activities, ranging from anticancer, anti-oxidant, antimicrobial, anti-inflammatory and anti-allergic to various central nervous system activities. Shogaols are important biomarkers used for the quality control of many ginger-containing products, due to their diverse biological activities. In this review, a large body of available knowledge on the biosynthesis, chemical synthesis and pharmacological activities, as well as on the structure-activity relationships of various gingerols and shogaols, have been collated, coherently summarised and discussed. The manuscript highlights convincing evidence indicating that these phenolic compounds could serve as important lead molecules for the development of therapeutic agents to treat various life-threatening human diseases, particularly cancer. Inclusion of ginger or ginger extracts in nutraceutical formulations could provide valuable protection against diabetes, cardiac and hepatic disorders.
August 10th, 2015 at 7:36 pm
Note: Compare nutrition labels of mineral water!
Nutr Hosp. 2015 May 1;31(5):2297-312.
Magnesium in tap and bottled mineral water in Spain and its contribution to nutritional recommendations.
INTRODUCTION: An appropriate magnesium intake has proved to have beneficial effects on bone health, reduce insulin resistance and prevent atherosclerosis.
OBJECTIVE: To determine the concentration of magnesium in drinking water and bottled mineral water in Spain and assess its daily contribution to dietary recommendations.
METHODS: We used ion chromatography to analyse the magnesium concentrations of public drinking waters in a representative sample of 108 Spanish municipalities (supplying 21,290,707 potential individuals) and 109 natural mineral waters sold in Spain (97 Spanish and 12 imported).
RESULTS: The water generally contained between 15 and 45 mg/L of magnesium, but in seven municipalities it contained over 45 mg/L. The average magnesium concentration of 97 brands of Spanish natural mineral water was 16.27 mg/L (range: 0.11-141.2 mg/L). Of these, 33 contained between 15 and 45 mg/L of magnesium and four contained over 45 mg/L. Of the 12 imported brands, 4 contained over 45 mg/L. Assuming water consumption is as recommended by the European Food Safety Agency, water containing 15 to 45 mg/L of magnesium provides between 9 and 76.5% of the recommended intake of magnesium for children aged one to thirteen, up to 25.7% in adolescents, between 7.5 and 25.7% for adults, and up to 27% for lactating women. Water with 60 mg/L of magnesium provides between 30 and 102% of the recommended dietary allowance, depending on the age of the individual.
DISCUSSION: The consumption of public drinking water and natural mineral water in a third of Spanish cities can be regarded as an important supplementary source of magnesium.
August 12th, 2015 at 5:20 pm
Arch Ital Urol Androl. 2015 Jul 7;87(2):105-20.
Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group.
Hypocitraturia: The administration of alkaline-citrates salts is recommended for the medical treatment of renal stone-formers with hypocitraturia, although compliance to this treatment is limited by gastrointestinal side effects and costs. Increased intake of fruit and vegetables (excluding those with high oxalate content) increases citrate excretion and involves a significant protection against the risk of stone formation. Citrus (lemons, oranges, grapefruit, and lime) and non citrus fruits (melon) are natural sources of dietary citrate, and several studies have shown the potential of these fruits and/or their juices in raising urine citrate levels.
August 12th, 2015 at 5:23 pm
PLoS One. 2015 Jul 15;10(7):e0132961.
Assessment of Fecal Microflora Changes in Pigs Supplemented with Herbal Residue and Prebiotic.
Antibiotic usage in animals as a growth promoter is considered as public health issue due to its negative impact on consumer health and environment. The present study aimed to evaluate effectiveness of herbal residue (ginger, Zingiber officinale, dried rhizome powder) and prebiotic (inulin) as an alternative to antibiotics by comparing fecal microflora composition using terminal restriction fragment length polymorphism. The grower pigs were offered feed containing antibiotic (tetracycline), ginger and inulin separately and un-supplemented group served as control. The study revealed significant changes in the microbial abundance based on operational taxonomic units (OTUs) among the groups. Presumptive identification of organisms was established based on the fragment length of OTUs generated with three restriction enzymes (MspI, Sau3AI and BsuRI). The abundance of OTUs representing Bacteroides intestinalis, Eubacterium oxidoreducens, Selonomonas sp., Methylobacterium sp. and Denitrobacter sp. was found significantly greater in inulin supplemented pigs. Similarly, the abundance of OTUs representing Bacteroides intestinalis, Selonomonas sp., and Phascolarcobacterium faecium was found significantly greater in ginger supplemented pigs. In contrast, the abundance of OTUs representing pathogenic microorganisms Atopostipes suicloacalis and Bartonella quintana str. Toulouse was significantly reduced in ginger and inulin supplemented pigs. The OTUs were found to be clustered under two major phylotypes; ginger-inulin and control-tetracycline. Additionally, the abundance of OTUs was similar in ginger and inulin supplemented pigs. The results suggest the potential of ginger and prebioticsto replace antibiotics in the diet of grower pig.
August 13th, 2015 at 10:42 pm
Dang .. why can’t this come in a bottle??
August 13th, 2015 at 11:16 pm
Maybe one day, JD! Here’s hoping! 🙂
September 2nd, 2015 at 12:17 pm
EXTREMELY JUICY ARTICLE!
The comments render it even more instructive!
Keep up your great research!
September 2nd, 2015 at 12:42 pm
Ha! Thank you, Paul! 🙂
January 19th, 2016 at 3:06 am
Chem Cent J. 2015 Dec 24;9:68.
Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health.
Citrus fruits, which are cultivated worldwide, have been recognized as some of the most high-consumption fruits in terms of energy, nutrients and health supplements. What is more, a number of these fruits have been used as traditional medicinal herbs to cure diseases in several Asian countries. Numerous studies have focused on Citrus secondary metabolites as well as bioactivities and have been intended to develop new chemotherapeutic or complementary medicine in recent decades. Citrus-derived secondary metabolites, including flavonoids, alkaloids, limonoids, coumarins, carotenoids, phenolic acids and essential oils, are of vital importance to human health due to their active properties. These characteristics include anti-oxidative, anti-inflammatory, anti-cancer, as well as cardiovascular protective effects, neuroprotective effects, etc. This review summarizes the global distribution and taxonomy, numerous secondary metabolites and bioactivities of Citrus fruits to provide a reference for further study. Flavonoids as characteristic bioactive metabolites in Citrus fruits are mainly introduced.
September 27th, 2016 at 7:13 pm
European Journal of Nutrition September 2016, Volume 55, Issue 6
Changes of serum adipocytokines and body weight following Zingiber officinale supplementation in obese women: a RCT
Purpose: The present randomized, double-blind, placebo-controlled study aimed to evaluate the effect of Zingiber officinale (ginger) consumption on some metabolic and clinical features of obesity.
Methods: Eighty eligible obese women (aged 18–45 years) were randomly assigned to either ginger or placebo groups (receiving 2 g/day of ginger powder or corn starch as two 1 g tablets) for 12 weeks. Body mass index (BMI) and body composition were assessed every 4 weeks, and serum levels of leptin, adiponectin, resistin, insulin and glucose were determined before and after intervention. The homeostasis model assessment of insulin resistance (HOMA-IR) and quantitative insulin sensitivity check index (QUICKI) were also calculated.
Results: Ginger consumption significantly decreased BMI, serum insulin and HOMA-IR index, along with increasing QUICKIs as compared to the placebo. Moreover, significant reductions in serum leptin, resistin and glucose were observed in both groups, especially in ginger group with nonsignificant differences between groups. The body composition and serum levels of adiponectin were not significantly changed in study groups.
Conclusion: In conclusion, our findings demonstrate a minor beneficial effect of 2 g ginger powder supplementation for 12 weeks on weight loss and some metabolic features of obesity. However, given the lack of data in this area, ongoing clinical trials are needed to further explore ginger’s effectiveness.
November 23rd, 2016 at 12:05 am
Food Nutr Res. 2016 Nov 1;60:32613.
The effect of ginger supplementation on serum C-reactive protein, lipid profile and glycaemia: a systematic review and meta-analysis.
AIM: To undertake a systematic review and meta-analysis of prospective studies to determine the effect of ginger supplementation on serum C-reactive protein (CRP), lipid profile, and glycaemia.
METHOD: PubMed-MEDLINE, Web of Science, Cochrane Database, and Google Scholar databases were searched (up until July 2016) to identify prospective studies evaluating the impact of ginger supplementation on serum CRP. Random-effects model meta-analysis was used for quantitative data synthesis. Sensitivity analysis was conducted using the leave-one-out method. Heterogeneity was quantitatively assessed using the I2 index. Systematic review registration: CRD42016035973.
RESULTS: From a total of 265 entries identified via searches, 9 studies were included in the final selection. The meta-analysis indicated a significant reduction in serum CRP concentrations following ginger supplementation [weighted mean difference (WMD)-0.84 mg/L (95% CI -1.38 to -0.31, I2 56.3%)]. The WMD for fasting blood glucose and HbA1c was -1.35 mg/dl (95% CI -2.04 to -0.58, I2 12.1%) and -1.01 (95% CI -1.28 to -0.72, I2 9.4%), respectively. Moreover, high-density lipoprotein and triglyceride significantly improved after ginger administration [1.16 mg/dl (95% CI 0.52 to 1.08, I2 12.3%) and -1.63 mg/dl (95% CI -3.10 to -0.17, I2 8.1%), respectively]. These findings were robust in sensitivity analyses. Random-effects meta-regression revealed that changes in serum CRP levels were independent of the dosage of ginger supplementation (slope -0.20; 95% CI -0.95 to 0.55; p=0.60).
CONCLUSIONS: This meta-analysis suggests that ginger supplementation significantly reduces serum CRP and improves glycaemia indexes and lipid profile. Randomized control trials with larger sample size and with a longer-term follow-up period should be considered for future investigations.
March 5th, 2017 at 5:23 pm
Electron Physician. 2017 Jan 25;9(1):3508-3514.
The Influence of Oral Ginger before Operation on Nausea and Vomiting after Cataract Surgery under General Anesthesia: A double-blind placebo-controlled randomized clinical trial.
BACKGROUND: According to Iranian traditional medicine, using safe ginger may contribute to taking less chemical medicines and result in fewer side effects.
OBJECTIVE: To determine the influence of using ginger before operation on nausea and vomiting, after cataract surgery under general anesthesia.
METHODS: This study was a double-blind placebo-controlled randomized clinical trial conducted at Kurdistan University of Medical Sciences in 2015. 122 candidates of cataract surgery were randomly allocated in three groups. The first group received a ginger capsule in a single 1 g dose, the second received two separate doses of ginger capsule each containing 500 mg and the third group received placebo capsule before operation. The patients were examined and studied for the level of nausea and occurrence of vomiting for 6 hours after the operation. The intensity of nausea was scored from zero to ten, based upon Visual Analog Scale. SPSS version 20 was used to analyze the data. We used Chi square and Kruskal-Wallis test for the analyses of outcomes.
RESULTS: The frequency and intensity of nausea and the frequency of vomiting after operation among those who had taken the ginger capsule in 2 separate 500 mg doses was less than the other 2 groups. This difference was significant (p<0.05).
CONCLUSION: As the results of the study indicated, using ginger as safe medicine, which could act complementary to chemical medicines was really useful in reducing the frequency and intensity of nausea and vomiting after cataract surgery. As this study found, the maximum efficiency of ginger was when it had been taken regularly and constantly in separate doses.
March 31st, 2017 at 12:39 am
Dent Res J (Isfahan). 2017 Jan-Feb;14(1):1-7.
Comparison of anti-inflammatory and analgesic effects of Ginger powder and Ibuprofen in postsurgical pain model: A randomized, double-blind, case-control clinical trial.
BACKGROUND: Ginger has been used as an herbal drug for a long time for the treatment of chronic inflammatory conditions.
MATERIALS AND METHODS: This randomized, double-blind clinical trial was conducted on 67 healthy adults with at least one impacted lower third molar. Participants were randomly allocated into three groups: Ibuprofen, Ginger, and placebo. Evaluation of inflammation was done by measuring cheek swelling, mouth opening ability, serum C-reactive protein (CRP) levels, and visual analog scale (for pain scoring). The number and the time of using rescue medication were recorded too.
RESULTS: Sixty patients completed the study. In all three groups, there was a significant increase in the mean cheek swelling measures, compared with the baseline, until day 5. The reduction in mouth opening ability was significant in all three groups, compared with the baseline, until day 5. There was no significant difference between ibuprofenand ginger groups in pain scores in all follow-up days. Number of required rescue medication on the day of surgery was significantly more in the placebo group. No significant or strong correlations were found between CRP levels and clinical findings.
CONCLUSION: Within the limitations of this study, it can ban be concluded that gingerpowder is as effective as ibuprofenin the management of postsurgical sequelae. Furthermore, CRP levels alone are not suggested for the assessment of anti-inflammatory effects of drugs.