Ginger has been used for centuries as a natural remedy for a variety of ailments. This versatile root has numerous health benefits, including reducing inflammation, aiding digestion, and even potentially preventing certain types of cancer. In this ultimate guide, we'll explore the many benefits of ginger and how you can incorporate it into your diet.

What is ginger and where does it come from?

Ginger is a flowering plant that originated in Southeast Asia and was likely domesticated first by the Austronesian peoples¹. Its use in India and China has been known from ancient times².

By the 1st century, traders had taken ginger into the Mediterranean regions³. Eventually, it became a popular spice in Rome³. Unfortunately, the use of ginger fell from use once the Roman Empire fell³. At this point, ginger’s worth had increased³.

Ginger is a rhizome that has been used for centuries for its medicinal properties and as a spice².

It has a pungent aroma and a slightly sweet and spicy flavor².

Ginger is used in many cuisines around the world and is an important ingredient in many dishes such as gingerbread, ginger ale, and ginger tea¹.

The Various Health Benefits of Ginger

Ginger has been shown to have numerous health benefits, including reducing inflammation, aiding digestion, and relieving nausea.

It contains compounds called gingerols and shogaols, which have anti-inflammatory properties and can help reduce pain and swelling.

Let's take a look at some of the other reported health benefits of ginger:

Relieves Nausea

Ginger has been used for centuries as a natural remedy for nausea and vomiting⁴.

It has anti-inflammatory properties and may improve digestion and promote the release of hormones that regulate blood pressure, which can calm the body and reduce nausea⁵.

Eating fresh ginger can help with various forms of nausea, including morning sickness, motion sickness, and the side effects of some chemotherapy regimens⁶.

Ginger appears to be highly effective against nausea and may help relieve nausea and vomiting for people undergoing certain types of surgery⁴.

Reduces Inflammation

Ginger contains a compound called gingerol which has antioxidant properties and reduces inflammatory enzymes⁶.

As a result, ginger is beneficial for inflammatory-related conditions and pain relief, specifically menstrual cramps and also arthritis-based conditions⁶.

Ginger was shown to reduce inflammation when taken in high doses for four weeks⁷.

In one 2010 study, ginger was an effective pain reliever for human muscle pain resulting from an exercise-induced injury⁷. Participants who ingested two grams of either raw ginger or heated ginger experienced reduced pain and inflammation⁷.

Ginger inhibits the production of pro-inflammatory substances and reduces oxidative stress⁸. The phytochemicals in ginger, gingerols and shogaols, inhibit the synthesis of molecules that promote inflammation⁹.

Lowers Blood Sugar Levels

Gingerol could explain ginger’s role in keeping blood sugar levels steady⁶. This is key to controlling the long-term health effects of Type 2 diabetes⁶.

Ginger reduces enzymes that break down carbohydrates and helps with glucose (sugar) metabolism⁶.

Over the years, ginger has been shown to help reduce blood sugar levels and help regulate insulin response in people with diabetes¹⁰.

In one 2014 animal study, obese rats with diabetes were given a mix of cinnamon and ginger. These rats experienced a wealth of benefits, including reduced body weight, reduced body fat mass, decreased blood sugar levels and increased insulin levels¹⁰.

Ginger has a potential blood-sugar controlling mechanism by inhibiting enzymes that affect how carbs are metabolized and insulin sensitivity as a whole, thereby leading to greater glucose absorption in the muscles¹¹.

Improves Heart Health

Ginger may help manage cholesterol levels, reduce damage to the arteries, and lower high blood pressure – all of which benefit the heart and cardiovascular system¹².

This is likely because ginger is an antioxidant and has potent anti-inflammatory effects¹³.

A 2017 study including 4,628 participants found that consuming 1 gram of ginger daily decreased people’s risk of high blood pressure and coronary heart disease by 8% and 13%, respectively¹⁴.

Boosts Immune System

Ginger has been shown to have several benefits for the immune system.

Ginger has anti-bacterial and anti-inflammatory properties which help in keeping several ailments at bay and helps fighting infections¹⁵.

Due to its strong anti-inflammatory and antioxidant effects, ginger may boost immune health¹⁶.

Although acute inflammation is an important part of normal immune response, chronic inflammation can harm your immune system, potentially increasing your chances of illness¹⁶.

Relieves Menstrual Pain

Ginger has been shown to be effective in relieving menstrual cramps¹⁷. This may be because ginger helps with inflammation and pain¹⁷.

One study found taking ginger powder 4 times a day for 3 days at the start of menstruation to be just as effective as ibuprofen and other anti-inflammatory medication in relieving menstrual cramps¹⁷.

Ginger also has an antispasmodic effect that contributes to pain relief¹⁸.

Another study showed that students with primary dysmenorrhea who were given ginger for 5 days noticed a statistically significant relief in the intensity and duration of their period pain¹⁹.

Ginger could significantly reduce their total PMS score in terms of severity of mood, and physical and behavioral symptoms¹⁹.

Improves Brain Function

Ginger helps increase the levels of two chemical messengers in the brain: serotonin and dopamine²⁰.

Ginger has been shown to benefit brain aging and inflammation, memory, attention, anxiety, depression, and more²¹.

Some studies in animals have found that antioxidants in ginger can prevent inflammation in the brain²².

Evidence also suggests that ginger can enhance brain function because ginger provides the building blocks to create new brain cells and brain chemicals²¹.

Furthermore, it helps to increase resilience to stress and avoid mental burnout thanks to its ability to supply the brain with the fuel it needs for mental energy²¹.

These are just some of the health benefits of ginger. However, it is important to note that ginger may interact with certain medications and should not be taken in large amounts⁶.

How to incorporate ginger into your diet, including recipes and supplements

There are many ways to incorporate ginger into your diet, from adding it to your favorite recipes to taking ginger supplements.

Let's take a look at some of the options below:

Ginger Tea

Ginger tea is very easy to make and an excellent beverage with many health benefits. We've included a recipe below.

Start by washing and peeling a 1-inch piece of fresh ginger.
Slice the ginger into a few pieces and place them in the bottom of a heat-resistant mug.
Add boiling water to the mug and let it steep for 5-10 minutes.
Add honey or lemon juice to taste, if desired.

Crystallized Ginger

Crystallized ginger is a great choice if you tend to feel ill during long flights or car trips. It's very easy to consume and can work quickly.

Ginger Oil

Massaging ginger oil onto sore muscles or adding it to a warm bath can help to relieve pain or reduce symptoms.

Baking Desserts

Ginger can be used as an additive when baking many different kinds of desserts! We've included a few options below.

Gingerbread cake: This cake is made with fresh ginger and spices like cinnamon and nutmeg. It’s perfect for the holiday season.
Ginger molasses cookies: These cookies are soft and chewy with a sweet and spicy flavor. They’re made with molasses, brown sugar, and ground ginger.
Ginger peach freeze: This dessert is made with fresh peaches, ginger ale, and lemon juice. It’s a refreshing treat for hot summer days.
Ginger grapefruit broil: This dessert is made by topping grapefruit slices with butter, brown sugar, and ground ginger. It’s then broiled for a few minutes to caramelize the tops.

Curries & Stir-Fries

Ginger can also easily be added to curries and stir-fries to enhance the nutrition and flavor. We've tried to provide a few tips for this process.

Fresh ginger: Fresh ginger is the best way to add ginger flavor to your curries and stir-fries. You can peel the ginger and then grate it or mince it finely before adding it to your dish.
Ground ginger: If you don’t have fresh ginger, you can use ground ginger instead. Use about 1/4 teaspoon of ground ginger for every tablespoon of fresh ginger called for in the recipe.
Add it early: Ginger takes a while to release its flavor, so it’s best to add it early in the cooking process. Add it along with the onions and garlic at the beginning of your recipe.
Pair it with other spices: Ginger pairs well with other spices like cumin, coriander, and turmeric. You can add these spices along with the ginger for a flavorful dish.
Use it in marinades: You can also use ginger in marinades for meat or tofu. Combine grated ginger with soy sauce, garlic, and honey for a delicious marinade.

Fresh Ginger Lemonade

Who knew that ginger could also be used in an awesome summer drink? This lemonade tastes excellent and can provide some incredible health benefits.

Here's how to make it:

Ingredients:

1 cup freshly squeezed lemon juice
1/2 cup honey
1/4 cup grated fresh ginger
6 cups water

Instructions:

In a small saucepan, combine the honey and grated ginger with 1 cup of water. Bring the mixture to a boil over medium heat, stirring occasionally.
Reduce the heat and let the mixture simmer for about 5 minutes.
Remove the pan from the heat and let it cool for a few minutes.
Strain the mixture through a fine-mesh sieve into a large pitcher.
Add the lemon juice and remaining water to the pitcher and stir well.
Chill the lemonade in the refrigerator for at least an hour before serving.

Homemade Salad Dressing

Finally, you could include ginger into a homemade salad dressing. This process would look something like:

Ingredients:

1/4 cup rice vinegar
1 tablespoon honey
1 tablespoon soy sauce
1 tablespoon grated fresh ginger
1 garlic clove, minced
1/4 cup vegetable oil

Instructions:

In a small bowl, whisk together the rice vinegar, honey, soy sauce, grated ginger, and minced garlic.
Slowly whisk in the vegetable oil until the dressing is emulsified.
Taste the dressing and adjust the seasoning as needed.
Serve the dressing over your favorite salad.

Potential side effects and precautions to take when consuming ginger

While ginger has many health benefits, it is important to note that ginger can have side effects when consumed in excess or when taken with certain medications.

Some of the side effects of ginger include heartburn, diarrhea, and an increased risk of miscarriage when consumed in excess ²³.

Ginger may also interact with certain medications such as blood thinners and lower blood pressure ²³.

When consuming ginger, it is recommended to consume it in small doses ²⁴. Consuming high doses of ginger (more than 5 grams a day) can increase the chances of side effects ²⁴.

Ginger on the skin may cause a rash ²⁴.

It is important to consult with a healthcare provider before consuming ginger if you are taking any medications.

The future of ginger research and its potential for treating various health conditions

While ginger has been used for centuries in traditional medicine, modern research is just beginning to uncover its potential for treating various health conditions.

According to a review of animal studies, ginger could increase testosterone production by enhancing blood flow, reducing oxidative stress, and increasing levels of luteinizing hormone which is involved in testosterone synthesis ²⁵.

Ginger has also been found to have anti-inflammatory properties ²⁶.

Ginger has been found to have a positive effect on blood pressure, weight management, dysmenorrhea, post-operative nausea, chemotherapy-induced vomiting, blood lipid profile, and anti-inflammatory and antioxidant biomarkers ²⁷.

However, more research is needed to determine the full potential of ginger for treating various health conditions ²⁸.

As research continues, we may discover even more potential health benefits of this powerful superfood.

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