10 Health Benefits of Ginger

Science has found ginger can help with a number of ailments from inflammation and indigestion to nausea. Find out how to incorporate ginger into your diet and learn more about how ginger might help relieve a host of health issues.

February 04, 2021

By: Leesa Morales, MScN

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Photo By: Leesa Morales

Healthy and Versatile Ginger

Ginger root, a tropical plant of the rhizome family, is a staple ingredient around the world, used to enhance dishes both sweet and savory with its signature warm, spicy and fragrant flavor. Beyond its culinary applications, ginger is also used clinically to help ease the symptoms of nausea and indigestion, and to help support immune function and cardiovascular health, to name just a few. Today, we’ll discuss ten of ginger’s science-backed health benefits, and delicious ways you can incorporate this powerful spice into your diet.

Learn More: How to Grow Ginger

1. Promote Healthy Blood Sugar Levels

Ginger has shown tremendous promise in helping to manage healthy blood sugar levels, which may thereby improve insulin sensitivity among people with Type II Diabetes, according to a 2013 study in the Journal of Food Sciences and Nutrition. Note: Always speak with your doctor before making significant dietary changes while taking medication for blood sugar.

How to make a creamy ginger dressing: Combine 1 teaspoon grated ginger, 2 teaspoons Dijon mustard, 1/4 cup olive oil, 1 tablespoon apple cider vinegar and 1 tablespoon tahini in a small bowl or blender. Blend or whisk until combined. Season with sea salt and black pepper, to taste.

2. Ease Nausea

Nausea caused by motion sickness, morning sickness and medical procedures such as chemotherapy and surgery may be relieved with the support of ginger. Results from a 2018 study in Phytomedicine indicate that ginger may significantly reduce the severity of postoperative nausea, and a 2017 study in the Journal of Maternal-Fetal & Neonatal Medicine demonstrates ginger’s potential to reduce pregnancy-related nausea. When fresh ginger root is not available, a ginger capsule may also be used. Note: Always consult with your medical provider before adding new supplements to your routine.

Tip: Finely grate ginger using a microplane zester to help break down the stringy fibers in the root, making it the perfect consistency for whisking directly into salad dressings, smoothies, marinades and more.

3. Provide Immune Support

Ginger may possess strong antimicrobial effects, according to a 2017 review in the Journal of Pharmacognosy and Phytotherapy, which may support immune function and reduce susceptibility to viral, fungal and bacterial infections. During the cold and flu season, consume ginger regularly, which may help protect against viruses and bacteria.

How to brew ginger tea: Steep 1 teaspoon grated ginger or ground dried ginger in 16 ounces of freshly boiled water for 10 minutes. Strain, and serve with lemon and honey.

4. Support Healthy Blood Pressure

Maintaining a healthy blood pressure range is another measure of cardiovascular health, and the naturally occurring flavanols (compounds found in plants) in ginger may help to keep those levels within the healthy range, according to a 2012 study in the Journal of Plant Medicine.

Tip: Add an inch of fresh ginger root to your next smoothie for a bright flavor and extra health support. Slice ginger root lengthwise and use it to garnish the glass, if desired.

5. Ease Joint + Muscle Pain

When brought on by a challenging workout or a more serious chronic condition such as osteoarthritis, joint and muscle discomfort, swelling and pain may be reduced with daily ginger consumption. A 2015 systematic review indicates that ginger may also accelerate muscle recovery and reduce the inflammatory response due to exercise.

6. Combat Arthritis

When consumed regularly, ginger may help ease the swelling, soreness and discomfort associated with rheumatoid or osteoarthritis in muscles and joints, according to a 2001 study in Arthritis & Rheumatism. Aim to include fresh or dried ginger in your diet at least three times a week for the best effects.

How to make a golden ginger coffee creamer: whisk together 1 teaspoon each of ground ginger, ground cinnamon and ground turmeric with 1 cup warm milk of choice. Add a splash to freshly brewed coffee, or blitz in the blender for a frothy latte. Store any extra creamer in a sealed jar in the refrigerator and use within five days.

7. Lower Cholesterol

Maintaining healthy levels of cholesterol and total triglycerides may reduce the risk of developing cardiovascular disease and early onset Alzheimer’s and dementia. Ginger may be a helpful ally, as research in the Journal of Nutrition indicates its potential to significantly lower cholesterol, and its susceptibility to oxidation, which is thought to play a key role in disease progression.

Tip: Brew a cardiovascular health-supporting tea with fresh ginger, crushed fennel seeds, citrus peel and cinnamon. Cool slightly and sip immediately, or store in a sealed jar in the refrigerator for up to three days.

8. Ease Menstrual Abdominal Pain

Ginger’s positive effects on nausea alone can make it a helpful sidekick during menstruation, but add to that repertoire potential relief from muscle cramps and tension, and you’ve got yourself a new best friend. A 2002 randomized, controlled trial in the Journal of Complementary Medicine and Therapies indicates that ginger supplementation may have a significant effect on relieving the intensity and duration of pain associated with menstrual cramps.

Tip: Try adding ginger to your lineup of aromatics (onions, garlic, shallot, carrot, celery, peppers), as a flavorful base in soups, stews and curries for a little extra spice.

9. Protect Against Inflammation

While inflammation is typically considered an inherently helpful biological process, helping us to fight off unwanted bacteria and viruses, stressors of the modern age have created far too many opportunities for it to become chronic, or in other words, health-compromising. Ginger’s complex network of antioxidants and plant compounds show its promise as an anti-inflammatory, which may protect cells from damage and reduce susceptibility to cancer, as discussed in a 2013 review by the International Journal of Preventive Medicine.

Tip: Don’t stop at tea, soup, marinades and dressings — you’re on a roll! Ginger is also delicious in creamy spreads and hummus, and can be added in fresh or dried form. Go ahead, take a dip.

10. Boost Digestion

You know that feeling when you’ve indulged a little too much, or eaten something that just didn’t agree with you? Ginger can help ease the pain. Ginger may support digestion by aiding in the breakdown of gas and contributing to regular bowel movements, according to a 2017 scientific review in the Journal of Pharmacognosy and Phytotherapy.

Tip: To easily remove the peel from fresh ginger, use the edge of a spoon and scrape from one end to the other. Discard or compost the peels.

10 Health Benefits of Ginger

Related To:

Shop This Look

Healthy and Versatile Ginger

1. Promote Healthy Blood Sugar Levels

2. Ease Nausea

3. Provide Immune Support

4. Support Healthy Blood Pressure

5. Ease Joint + Muscle Pain

6. Combat Arthritis

7. Lower Cholesterol

8. Ease Menstrual Abdominal Pain

9. Protect Against Inflammation

10. Boost Digestion

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