Ginseng is an herb that is rich in antioxidants. Research suggests that it may offer benefits for brain health, immune function, blood sugar control, and more.
This slow-growing, short plant with fleshy roots can be classified three ways, depending on how long it is grown: fresh, white, or red.
Fresh ginseng is harvested before 4 years, while white ginseng is harvested between 4–6 years, and red ginseng is harvested after 6 or more years (
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American and Asian ginseng vary in their concentration of active compounds and effects on the body. According to some older research, it is believed that American ginseng works as a relaxing agent, whereas the Asian variety has an invigorating effect (
Some test-tube studies have shown that ginseng extracts and ginsenoside compounds could inhibit inflammation and reduce oxidative damage to cells, which can contribute to chronic disease (
One study in 12 active males found that short-term supplementation with American ginseng extract reduced exercise-induced muscle damage and decreased markers of inflammation compared to a placebo (
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A larger study in 2014 followed 71 postmenopausal females who took 3 grams (g) of red ginseng or a placebo daily for 12 weeks. Antioxidant activity and oxidative stress markers were then measured (
Some test-tube and animal studies show that components in ginseng, like ginsenosides and compound K, could protect the brain against damage caused by free radicals (
Interestingly, one study in 6, 422 older adults found that regular consumption of ginseng for at least 5 years was associated with improved cognitive function later in life (
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Another small study showed that taking 200 milligrams (mg) of American ginseng significantly improved working memory after 3 hours, compared to a placebo (
Summary Ginseng has been shown to improve memory and suppress stress. While more research is needed, it may also be beneficial against cognitive decline, Alzheimer’s disease, depression, and anxiety.
According to some older research, certain compounds found in ginseng may protect against oxidative stress in the blood vessels and tissues of the penis to help restore normal function (
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Additionally, studies have shown that ginseng may promote the production of nitric oxide, a compound that improves muscle relaxation in the penis and increases blood circulation (
However, researchers also noted that ginseng had little to no effect on ED or satisfaction with intercourse compared to a placebo (
Summary Ginseng may improve symptoms of erectile dysfunction by decreasing oxidative stress in tissues and enhancing blood flow in penile muscles. However, more research is needed.
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According to one review, ginseng possesses potent anti-bacterial, anti-fungal, and anti-viral properties and may enhance the function of the immune system (
Interestingly, one animal study found that black red ginseng extract increased the number of immune cells and enhanced antioxidant levels in the liver (
Similarly, another study in 100 people showed that taking 2 g of Korean red ginseng per day for 8 weeks significantly increased levels of immune cells compared to a placebo (
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The cell cycle is the process by which cells normally grow and divide. Ginsenosides could benefit this cycle by preventing abnormal cell production and growth (
A review of several studies concluded that people who take ginseng may have a a 16% lower risk of developing cancer (
Ginseng may also help improve the health of people undergoing chemotherapy and could reduce side effects and enhance the effect of some cancer treatments (
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Summary Ginsenosides in ginseng seem to regulate inflammation, provide antioxidant protection, and maintain the health of cells, which could help decrease the risk of certain kinds of cancer. Nevertheless, more research is needed.
Various animal studies have linked some components in ginseng, like polysaccharides and oligopeptides, with lower oxidative stress and higher energy production in cells, which could help decrease fatigue (
One review of 10 studies concluded that ginseng could significantly improve symptoms of chronic fatigue syndrome compared to a placebo, even after just 15 days (30).
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Another review showed that taking American or Asian ginseng could decrease symptoms of cancer-related fatigue when taken in doses of 2, 000 mg or 3, 000 mg per day, respectively (
Furthermore, a review of over 155 studies suggested that ginseng supplements may not only help reduce fatigue but could also enhance physical performance (
American and Asian ginseng have been shown to improve pancreatic cell function, boost insulin production, and enhance the uptake of blood sugar in tissues (
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Moreover, studies show that ginseng extracts help by providing antioxidant protection that can help reduce free radicals in the cells of those with diabetes (
One review of eight studies found that ginseng supplementation could decrease fasting blood sugar levels and improve insulin sensitivity in people with type 2 diabetes (
Another 8-week study showed that taking 3 g per day of American ginseng significantly reduced fasting blood sugar levels and improved hemoglobin A1c, a marker of long-term blood sugar control, compared to a placebo in people with type 2 diabetes (
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It seems that fermented red ginseng could be even more effective at blood sugar control. Fermented ginseng is produced with the help of live bacteria that transform the ginsenosides into a more easily absorbed and potent form (
In fact, a 2014 study demonstrated that taking 2.7 g of fermented red ginseng per day was effective at lowering blood sugar and increasing insulin levels after a test meal, compared to a placebo (
Ginseng root can be consumed in many ways. It can be eaten raw or you can lightly steam it to soften it.
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It can also be stewed in water to make a tea. To do this, just add hot water to freshly sliced ginseng and let it steep for several minutes.
Ginseng can be added to various recipes like soups and stir-fried dishes, too. Additionally, the extract can be found in powder, tablet, capsule, and oil forms.
How much you should take depends on the condition you want to improve. Overall, daily doses of 1–2 g of raw ginseng root or 200–400 mg of extract are suggested. It’s best to start with lower doses and increase over time.
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Look for a standard ginseng extract that contains 2–3% total ginsenosides, and consume it before meals to increase absorption and get the full benefits.
Summary Ginseng can be eaten raw, made into tea or added to various dishes. It can also be consumed as a powder, capsule, or oil.
However, people taking diabetes medications should monitor their blood sugar levels closely when using ginseng to ensure these levels do not go too low.
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Note that due to the lack of safety studies, ginseng is not recommended for children or people who are pregnant or breastfeeding (
It is commonly touted for its antioxidant and anti-inflammatory effects. It could also help regulate blood sugar levels and have benefits for certain types of cancer.
Ginseng can be consumed raw or lightly steamed. It can also easily be added to your diet as a supplement and is available in extract, capsule, or powder form.Energy Immune System Thyroid & Hormone Beauty & Skin Care Digestion Sleep & Stress Brain Health Liver and Gallbladder Bones and Muscles Cardiovascular Health Respiratory
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This article contains references to scientific journals and peer-reviewed research. The numbers in brackets correspond with the list of references at the end of the article.
Additionally, the Reviewed and Approved seal signifies that our scientific board of experts has double-checked this article for accuracy. You can feel confident in knowing that the information within this article is sound.
) — also known as Asian ginseng or Chinese ginseng — is a traditional medicinal herb, used by Asian cultures for more than 2, 000 years.
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I grew up in a Korean household and my mom's side of the family turns to Chinese medicine daily, says Eileen Cho, a writer from Paris, France. Her mother makes a soup with ginseng, called samgyetang, to eat during the hottest days of the year, knowing that the spicy root would warm the body, even causing sweat — which actually cools you down on hot days. Cho still takes ginseng in food and as a supplement to boost her energy levels for the day.
Many types of ginseng exist, but not all are true ginsengs in the Panax genus. Siberian Ginseng, Indian Ginseng or Ashwagandha, and Peruvian Ginseng or Maca, while unrelated to Korean ginseng, are each powerful adaptogens, helping the body adapt to stress. American ginseng (
Korean ginseng contains natural plant compounds called ginsenosides that interact with your body and positively affect your nervous system, mental function, and quality of life. Experts prepare the root in two ways, leading to the distinctions of red ginseng (using the whole root) and white ginseng (peeled and dried) ginseng.
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The first written record of using ginseng as an herbal medicine dates to about 100 AD, in The Classic of Herbal Medicine written by Shennong Ben Cao Jing. According to legend, Shennong would eat about 70 different herbs daily to figure out which ones were good for humans to use. Ginseng was one of those great medicinal herbs in Shennong’s revered opinion.
According to traditional Chinese medicine, ginseng is a warm herb. That means that it makes you feel warm, and is used to treat conditions considered cold, like having a
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