Ginseng has been used in traditional Chinese medicine for centuries.
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.
There are many varieties of this herb, but the most popular are American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng).
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.
Ginseng contains two significant compounds: ginsenosides and gintonin. These compounds complement one another to provide health benefits.
Here are 7 evidence-based health benefits of ginseng.
1. Contains antioxidants that may reduce inflammation
Ginseng has beneficial antioxidant and anti-inflammatory properties.
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.
The results are promising in humans, as well.
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.
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.
Researchers concluded that red ginseng may help reduce oxidative stress by increasing antioxidant enzyme activities.
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