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                      Galangal Is a True (and Tasty) Superfood

                      Published by Ginger Hultin, MS RDN CSO

                      stilllife

                      A traditional Chinese medicinal root, you may recognize galangal as alpinia or Chinese Ginger. Similar to ginger in some ways and also part of the rhizome family, there are many medicinal uses for galangal including stomach soothing and anti-inflammatory properties. This root was being used in Europe to treat conditions before it was identified in 1870 with origins in the South of China.

                      It is also an Ayurvedic herb with a pungent/bitter taste and heating energy good for Vata and Kapha. In Ayurveda is it commonly used as a digestive or to reduce blood sugar or blood pressure. A true superfood – used both in cooking as well as for health, medicinally, galangal is used:

                      • as a stimulant
                      • to relieve intestinal gas
                      • as an antibacterial
                      • as an antispasmodic
                      • for anti-inflammatory purposes
                      • to relieve fever
                      • to reduce blood pressure
                      • to reduce blood sugar
                      • as an anti-bacterial
                      • to support the cardiovascular system

                      Asia, Thailand, Above, Brown, Condiment

                      Galangal is actually used often in cooking. For these purposes, it is Generally Recognized as Safe (GRAS). It can be found commonly in Indonesian and Thai cuisines. If you’ve ever had Tom yum goong or Tom kha gai Thai soup, you may have experienced galangal already. It can also be made into a paste and added to curry. Aside from its culinary properties, cultures around the world have used it for its powerful medicinal uses. For these purposes, galangal is often found prepared as a tea.

                      Galangal contains volatile oils and resin that likely are the reason that it helps a variety of systems in the body. In lab settings, using galangal has proven effects against microbes, bacteria and fungus. Like ginger, it has anti-emetic properties and can help relieve nausea. There are some promising effects of galangal on tumors in the lab setting because it contains an antioxidant flavonol called galangin. In line with its Ayurvedic uses, animal studies do show that galangal can potentially help lower blood pressure and blood sugar. It may also be useful for the cardiovascular system because it inhibits nitric oxide production and works to mildly thin the blood.

                      Fresh galangal on wood texture with green nature background.

                      The good news is that galangal is reportedly well-tolerated. Potential adverse side effects include mild gastrointestinal complains or increased urine output. It has only minor potential drug-nutrient interactions so use caution with antacids, H2-blockers, and proton pump inhibitors. Make sure to mention to your doctor if you are using this herb in supplement form but food use is almost always very safe.

                      What is your experience with galangal? Have you cooked with it or used it in a tea? Let us know about your experience in the comments!

                      Resources
                      Natural Medicines Database. Alpinia. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=276. Accessed 11/20/18. Updated 10/31/18.

                      Dosha Guru. Galangal. https://doshaguru.com/galangal/. Accessed 11/29/18.

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                      Ginger Hultin, MS RDN CSO
                      Ginger Hultin, MS RDN CSO
                      Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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