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10 Health Benefits of Ginger

February 04, 2021

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.

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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.

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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.

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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.

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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.

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