Health Benefits of Ginseng (Panax), Nutritional Value, Recipes

The benefits of ginseng are almost uncountable. Ginseng is widely accepted today due to its incredible health benefits, which include enhancing bodily stamina, concentration, and memory; enabling immune function; delaying the aging process; and alleviating various other health issues, such as depression, respiratory and cardiovascular disorders, anxiety, and so on. 

What is Ginseng?

Ginseng is the root of the Panax plant. [1] Its plant is short and has lagging growth. Ginseng is pale in color with roots that are fork-shaped. The stalk of the ginseng plant is tall, and it has oval green leaves.

Ginseng Types

Ginseng is obtainable in fresh, white, and red variants.

• White ginseng is a dried root yet unprocessed
• The harvesting of red ginseng is at least five years post its plantation. Red ginseng is, therefore, a mature ginseng type 

Ginseng Nutritional Value

After knowing the Health benefits of ginseng, you must guess that its nutritional value is quite high. Let's discuss them in detail below:

One tsp ginseng offers: 

• Calories: 1.6 
• Carbohydrates: 0.4 gm 
• Fats: 0 gm 
• Protein: 0 gm 
• Potassium 8.3 mg 
• Sodium: 0.3 mg
• Vitamin C: 0.2 % RDI (Required Daily Intake) 
• Iron: 0.1% RDI

Ginseng also includes some amounts of vitamin C and other vitamins such as vitamins B12, B1, B2, and folic acid.

Health Benefits of Ginseng

The following list contains a few benefits of ginseng you can gain by consuming it regularly.

Rich Antioxidant

Ginseng serves as a strong source of antioxidants, although different kinds and forms of preparation can influence the levels. Antioxidants enable the body to combat free radicals, which can impair the development and evolution of cells in the body.

Ginseng Helps Erectile Dysfunction

Ginseng can nurse erectile dysfunction in men. In addition, it seems that the substances in it may defend against oxidative tension in blood vessels and tissues in the penis. 

Ginseng benefits for men enable the restoration of normal function. Although ginseng extract improves sexual performance in men, over consumption affects erectile functions too.

Ginseng Benefits for Female

The benefits of ginseng for females include improving sexual drive. Red ginseng helps enhance sexual function in women.

Anti-Carcinogenic Properties

Ginseng is loaded with two compounds- ginseng sides and gintonin. These substances function jointly to offer multiple health benefits. Ginsenosides in ginseng are present to manage inflammation, provide antioxidant protection, and conserve cell health. It also declines the risk of certain cancers.

Lower Blood Sugar Levels in the Body

Ginseng helps lower blood sugar levels in the body and control diabetes. [2] It reduces insulin resistance through different pathways.

Raises Energy Level in the Body

Ginseng benefits in relieving fatigue and stimulates energy when consumed. Certain components in ginseng, like polysaccharides and oligopeptides, produce this advantage. It also directs to an increase in energy synthesis in cells and helps in fatigue management.

Ginseng Benefits for Hair

Ginseng benefits hair by facilitating hair growth by enhancing the proliferation of dermal papillae and controlling hair loss through the modulation of various cell-signaling pathways.

Additional Read: Home Remedies to Control Diabetes

How to Incorporate Ginseng into Your Daily Diet?

You can prepare ginseng in several forms and add them to various dishes as per your choice to avail of various benefits of ginseng. Here are some dietary uses of ginseng:

• You can consume it raw or lightly steam it to soften it to make it edible 
• Ginseng extract is also available in powder, pill, tablet, and oil form in the market
• You can brew it into a tea by stewing it in water
• Add boiling water to fresh pieces of ginseng and soak for several minutes
• Add ginseng slices or powders to stews and soups
• Stir-fry the ginseng slices to enrich the flavor of the recipe 
• You can boil ginseng to your Kadhas and other similar immunity booster drinks
• Add ginseng slices to your smoothies and juices
• Add ginseng powder to your Atta for chapatis
• You can add it to chicken soups and broths
• You can use it in any meat dish (fish, mutton, chicken, and so on) 
• You can add ginseng powder to your morning oats

Easy Ginseng Recipes for Beginners

1. Fresh Ginseng Soup

Ingredients needed:

• Ginseng roots- 2 pcs (fresh, small-sized) 
• Red dates- 4 pcs (remove the seeds) 
• Dried/ fresh almond mushrooms- 4 pcs 
• Chickpeas (chhana)- ½ cup (soak in water for about 2 hours) 
• Water- 7 cups 
• Salt (to taste)

Method:

1. Wash the fresh mushrooms. 
2. Chop them into small pieces
3. Soak chickpeas in water for about two hours
4. Next, drain the water and keep it aside
5. Place all the ingredients in a cooking pot 
6. Turn on the flame and bring it to a boil
7. Simmer the soup on medium to low heat for half an hour 
8. Add salt and stir well
9. Pour the soup into bowls. Serve hot

2. Ginseng Tea

Ingredients needed:

• Dried ginseng root- 10 pcs, small (peeled) 
• Honey- 1 tbsp. (optional) 
• Water- 5 cups 

Method:

1. Gather and wash all the ingredients nicely
2. Next, peel the ginseng roots
3. Slice them thinly
4. Pour honey and add ginseng roots into a bowl
5. Keep it aside for 5 to 10 minutes
6. Then, heat water over a high flame in a different pot, but do not boil it
7. Pour this water over the ginseng mixture
8. Let it remain as it is for 5 to 10 minutes
9. Strain it and serve hot

3. Ginseng Porridge

• Ginseng roots- 10 pcs, small 
• Water- 1 ½ liters 
• Chicken- 120gm (washed) 
• rice- 100gm (wash and drain) 
• Dried mushrooms- 2 pcs (soak and shred) 

Marinade for Chicken Meat: 

• Light soy sauce- 1 tsp 
• Sesame oil- 1 tsp 
• Corn flour- ½ tsp 

Seasoning: 

• Pepper- ¼ tsp 
• Sugar- ¼ tsp 
• Sesame oil- ¼ tsp 
• Light soy sauce – 1 tsp  
• Salt, pepper, and sugar (as per taste) 

Garnishing: 

• Ginger – 1 inch (shredded) 

Method:

1. Wash and clean the chicken
2. Then, cut it into small pieces.
3. Keep chicken bones aside for future use 
4. Add ginseng roots and chicken bones to a large bowl
5. Bring this to a boil
6. Simmer this broth in low heat for 30-40 minutes and strain the stock
7. Wash and chop fresh mushrooms
8. For dried mushrooms, you can soak them for 15 to 20 minutes in water
9. Cut the mushrooms into shreds
10. Add rice, stock, and mushroom to a fresh pot
11. Keep this on the stove and bring it to a boil 
12. Simmer the mixture until the rice is soft
13. You can keep the consistency as per your preference  
14. Simultaneously, semi-cook the chicken pieces in a non-stick pan with some oil
15. Add the chicken fillet to the rice mixture
16. Cook this for a few more minutes till the chicken is tender 
17. Turn off the stove and adjust the seasoning
18. Garnish with ginger shreds and serve hot

Additional Read: High Protein Breakfast

What Should Be Avoided While Taking Ginseng?

Try to purchase ginseng from a reputed source. Ginseng is a worthwhile root. Hence, there is a possibility that some illegitimate producers would sell it mixed with other ingredients or with less than what the package displays. This may result in ginseng side effects male and females.

You should always opt for a doctor consultation to be on the safer side and avail the benefits of ginseng.

Besides the multiple benefits of ginseng, it has side effects too. However, ginseng does not cause many side effects, but on prolonged consumption, it might show up some adverse effects that are short-lived and mild. For example, it may lead to anxiousness and sleeplessness, headaches, dizziness, abdominal distress, and other side effects. Women who use ginseng every day may have menstrual irregularities. Also, ginseng can cause allergic responses.  

Now that you are aware of the benefits of ginseng, you must definitely give it a try to enhance your overall working of the body for the betterment. However, remember to consult an Ayurvedic doctor at Bajaj Finserv Health for safety measures. You can also make an online appointment according to your convenience and availability. So, start afresh, start with an expert's advice.