Health & Nutrition Facts in Japanese Food: Ginger

Ginger (Photo: Pinterest)

The Japanese make an enormous consumption of ginger, both in its dry and fresh state, from the very new thin roots and stems called “stick ginger” or “leaf ginger/Hash0ga” consumed with miso paste, fresh roots pickled and cooked, to dry roots used in everyday cuisine from stews to herbal teas.

Ginger contains up to three percent of a fragrant essential oil whose main constituents are sesquiterpenoids, with zingiberene as the main component. Smaller amounts of other sesquiterpenoids (β-sesquiphellandrene, bisabolene and farnesene) and a small monoterpenoid fraction (β-phelladrene, cineol, and citral) have also been identified.

Ginger acts as a useful food preservative.

The Japanese consider it effective in preventing colds and lessening menstrual pains.


For each 100g it contains:
-Energy: 30 kcal
-Water: 91.4 g
-Proteins: 0.9 g
-Carbohydrates: 6.6 g
-Ash: 0.7 g
-Natrium: 6 mg
-Potassium: 270 mg
-Calcium: 12 mg
-Magnesium: 27 mg
-Phosphorus: 25 mg
-Iron: 25 mg
-Manganese: 5.01 mg
-Vitamin B1: 0.03 mg
-Vitamin B2: 0.02 mg
-Dietary (roughage) fibre: 2.1 g


-Combined with lemon, or with orange, or with strawberry, or kiwi fruit, helps skin rejuvenation, helps prevent obesity and helps combat stress.

-Combined with cabbage, or with broccoli, or oysters, or with nalta jute/Moroheiya, helps prevent gastric disorders (colics, diarrhea).

-Combined with onion, or with leek, or with kikurage Jew’s Ear Fungus, or with milk, helps blood circulation, helps prevent high blood pressure and blood vessel hardening.

-Combined with yam/yama imo, or with rice, or with daikon, or with chicken, helps restore appetite, helps prevent aging, and helps with general digestion.


This simple recipe helps restore blood circulation and prevent cold extremities:

For 1 person:
-Fresh ginger: 5×5 cm piece
-Milk: 1 cup/200cc/ml
-Honey: 1 tablespoon

-Cut the fresh ginger into thin slices.
-In a pour the milk. Add ginger slices. Heat on a low fire until just before boiling point.
-Switch oof fire. Add honey and mix thoroughly. Drink at once!

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