Let’s explore the health benefits of ginger! Time and time again, ginger is known as a superfood, but what are the health benefits of ginger root?

Asian cultures have utilized ginger for culinary and medicinal purposes due to its anti-inflammatory, circulation-boosting, and digestion-helping effects. Ginger is one of the commonly used dietary condiments because of its extensive list of health benefits.

Here’s what you need to understand about ginger and how to add to your diet.


Photographer: sentot setyasiswanto | Source: Unsplash

Ginger, scientifically known as Zingiber officinale, is a tropical flowering plant that originated from Island Southeast Asia. Ginger belongs in the family Zingiberaceae, which also includes turmeric, cardamom, and galangal. The ginger is used for centuries as a spice and alternative medicine. Ginger is also commonly used as a flavoring or fragrance in foods, beverages, cosmetics, and soaps.

For hundreds of years, the health benefits of ginger are considered a natural remedy. Ancient Chinese, Arabic, Greek, Roman, and Sanskrit texts documented the use of ginger to improve health and well-being.

Ginger is associated with an extensive list of health benefits. It can be found in fresh, ground, capsule form, and even as an essential oil. From fighting diseases to decreasing cholesterol to enhancing brain health and function, it’s clear that adding ginger to your diet exhibits a powerful impact on our health and well-being.


1.Reduces Nausea

Ginger is historically well-known as a natural remedy for its ability to treat vomiting and nausea, such as seasickness and morning sickness.

Studies show ginger root’s effectivity in decreasing symptoms of nausea with minimal side effects for pregnant women and patients receiving chemotherapy.

2. Fights Fungal Infections

Fungal infections result in a wide variety of conditions ranging from yeast infections to athlete’s foot and jock itch. Ginger root helps remove infection-causing fungi because of its powerful anti-fungal properties.

In a 2016 test-tube study conducted out of Iran, results show the effects of ginger extract against two types of yeast infection, which can commonly cause fungal infection in the mouth. Furthermore, another test-tube study in Mycoses measured the anti-fungal effects of varying plant species and found ginger to be the most effective at killing fungus.

3.Protects Against Ulcers

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) defines a peptic ulcer as a pain in the lining of your stomach or duodenum. They caused by long-term use of non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, naproxen, aspirin, or a helicobacter pylori (H. pylori) infection.

Journal of Functional Foods published a review of the gastroprotective effects of ginger. It is said to present an immense value in treating many gastric ailments, including nausea and vomiting, indigestion, gastritis, bloating, etc.

Various studies have shown that ginger root can help prevent the development of stomach ulcers. An animal study conducted in 2011 showed that ginger powder protects against aspirin-induced stomach ulcers by decreasing inflammatory proteins’ activity levels and blocking the activity of enzymes related to ulcer development.

4.Aids Menstrual Pains

Menstruation, which is commonly present in women, showed an adverse side effect such as pain, dysmenorrhea (period cramps), and headache for many women.

Ginger root aids as a natural medicine in easing menstrual pain the same way as over-the-counter medications provide pain relief.

The Journal of Alternative and Complementary Medicine issued a study showcasing the capability of ginger in reducing menstrual pain as effectively as medications like ibuprofen and mefenamic acid. Another study conducted in 2009 presented similar findings, reports show that ginger reduces the intensity and duration of pain.


The presence of a potent compound called 6-gingerol is an anti-cancer compound present in ginger, one of its most remarkable benefits.

Research showed that ginger root and its components are a useful tool in blocking the growth and development of cancer cells for ovarian, pancreatic, and prostate cancer.

6. Regulates Blood Sugar

Diabetes is a common endocrine disease. It is a metabolic condition that some people are born with, and others may develop over time. It influences the way people produce or react to insulin, which affects the way your body processes sugar.

High blood sugar causes numerous negative symptoms, from frequent urination to headaches (including migraines) and increased thirst. It can even cause severe problems such as nerve damage and impaired wound healing.

Studies show that ginger root promotes a healthy blood sugar level while preventing any severe side effects. Research shows that ginger supplementation aids in decreasing the fasting blood sugar level by 12% and improved long-term blood sugar control by 10%.

7.Relieves Joint and Muscle Pain

Ginger contains an anti-inflammatory property that helps treat muscle pain and arthritis-related joint pain.

A study showed that regular ginger consumption resulted in moderate-to-large reductions in muscle pain due to exercise-induced muscle injury. Furthermore, a different research study found that ginger extract helped reduce knee pain and pain medication in individuals with osteoarthritis.

8. Positively affects Cholesterol Level

Cholesterol is essential in producing bile to manufacturing hormones, which affects overall health performance. But, high levels of cholesterol cause blockages, which increases your risk of heart disease.

One of the essential advantages of ginger is the ability to naturally lower rates of triglycerides and reduce the risk of heart attacks.

Research at Babol University of Medical Sciences reported that ginger substantially decreased bad Low-density lipoprotein (LDL) cholesterol and increased beneficial High-density lipoprotein (HDL) cholesterol relative to placebo. An animal study also presented that ginger was almost as effective in lowering cholesterol (improving cholesterol markers) as atorvastatin, a medicine commonly prescribed for high blood cholesterol.

9.Improves Brain Function

Alzheimer’s and Parkinson’s disease is a neurodegenerative condition link to oxidative stress and chronic inflammation in the brain. Ginger plays a vital role in the health of your mind because it contains antioxidants and potent anti-inflammatory properties.

Several animal studies reported that ginger extract could protect against brain aging and cognitive decline. Furthermore, a 2012 study also showed that ginger extract helped promote cognitive function and attention in middle-aged women.

10. Blocks Bacterial Infections

Ginger boasts its ability to fight bacterial infections in addition to its anti-fungal properties. Pathogenic bacteria are common in conditions like urinary tract infections, pneumonia, and bronchitis.

The compounds found in ginger may help inhibit the growth of certain strains of bacteria that cause gum disease. Moreover, the ginger extract also showed effectivity against several strains of drug-resistant bacteria.

11. Eases Inflammation

Inflammation is a natural occurrence that is also present even in healthy individuals. It’s a normal and healthy response to protect the body from injuries or diseases. Chronic inflammation is a significant contributor to conditions such as obesity, heart disease, diabetes, and cancer. Researchers showed that chronic inflammation is at the root of many common ailments such as heart disease, autoimmune disorders, and cancer.

The International Journal of Preventive Medicine stated that ginger extract helps to inhibit the synthesis of specific inflammation markers. Aside from gingerol, it also has other anti-inflammatory compounds like paradol, shogaol, and zingerone.

12.Promotes Proper Digestion

One of the most potent benefits of ginger is its ability to support digestive health and prevent problems like dyspepsia. It is a common condition of impaired digestion characterized by symptoms like pain, heartburn, fullness, and discomfort.

In a study conducted by the World Journal of Gastroenterology, ginger noted to help increase the emptying of the stomach by 25% compared to people with indigestion. A different study showed that taking ginger capsules with a meal doubled the speed of stomach emptying.


At this point, you’re likely thinking about using ginger to take advantage of its numerous potential health benefits. Luckily, ginger is accessible in various forms and consolidated into your everyday schedule without much of a stretch.

Fresh ginger has a thin, shiny skin that can remove easily with your fingernail. It also has a sharp, peppery, and pungent aroma. Soft spots and a moist texture while cutting the ginger indicate that your ginger has gone stale; it will also begin to darken around the edges when it’s past its prime.

Ginger can be consumed directly fresh or dried, juiced, or mixed into your favorite beverages. Ginger pills are made available in tablet or capsule form to provide a fast and concentrated antioxidant dosage. Additionally, the ginger essential oil is also available and can be applied topically or taken internally for a boost of gingerol.

You can also use ginger to make homemade cough syrup, add a few tablespoons to a relaxing hot bath or blend it into a soothing foot soak.

How to Eat Ginger Root

Photographer: Jay Short | Source: Unsplash

Ginger root contains a uniquely sharp, peppery flavor and distinct aroma that makes an excellent addition to many different dishes. There is a myriad of ginger root recipes available for everything from main courses to desserts and beyond.

Ginger can be cut into smaller pieces and added to the smoothies or vegetable juices for extra zing. Ginger root may also be grated and added to soups, salads, or desserts to improve taste and enjoy its health benefits.

Ground ginger is also used for cooking and mixing into your favorite dish recipes, soup, and dessert. It amps up the flavor of your sauces, stews, marinades, and curries. Dishes like Pesang Isda ( Fish in Ginger Soup), and Tinolang Manok (Filipino Ginger-Garlic Chicken Soup) are among the many comforting Filipino foods that incorporate ginger into dishes. Ginger juice is also a common ingredient in many Asian recipes and is usually traditional dishes such as ginger beef or cashew chicken. Start experimenting with your favorite marinades by applying a little ginger juice to the seasoning.

Ginger Root Tea & Ginger Root Water

The best cure for a queasy stomach or a long, exhausting day is a good cup of ginger root tea or ginger water. Best of all, using fresh ginger makes it easy to prepare both of these beverages right out of the comfort of your kitchen.

Simply prepare the fresh ginger root by peeling and slicing it into thin strips, which will help you create a more flavorful ginger tea. Add the ginger slices to the water and boil for 10-30 minutes, depending on how strong you want it. Remove from the heat, strain, and add honey, lemon or lime juice to taste. You can either enjoy your ginger tea hot or cold, depending on your personal preference.

Tip: You can add lots of fresh ginger and simmer it for a long time to bring out the flavor and create the perfect healing ginger tea.

The benefits of ginger water and ginger tea include soothing the body, calming the stomach, and relieving nausea. To maximize the health benefits, you can drink one to three cups daily.

Ginger Root Juice

One of the simplest ways of incorporating your daily dose of ginger is by juicing it. You can achieve this by using a juicer to get the ginger extracts quickly or by manually peeling and grating a knob of ginger, then using a cheesecloth to squeeze out the juice.

You can drink your ginger shot straight or mix it with different types of vegetable or fruit juices to get a surge of extra nutrients and spice up your drink. For instance, Recipes like the Indonesian turmeric and ginger health tonic, are great for supplying your diet with the minerals and vitamins that you need to boost your immune system and promote a healthier lifestyle. You can make your Indonesian turmeric and ginger juice, otherwise known as Jamu Juice, by placing the clean and peeled 125g of fresh turmeric, 20g of fresh ginger root, and 4 cups of water blender. Mix until the mixture is smooth. Put the mixture into the saucepan and simmer for 20 minutes. Remove from the heat and strain through a fine sieve. You can add honey, lime juice, and black pepper to taste.

Tip: Vegetables and fruits that pair well with ginger in juices include carrots, oranges, pineapple, apples, and grapefruit.

Note: Fresh turmeric can stain everything, so make sure to wash your equipment immediately and thoroughly.

The bottom line: Ginger is a great way to incorporate in any anti-inflammatory diet plan. It will last up to three weeks in the fridge unpeels and much longer in the freezer, either unpeeled or peeled.

Start using ginger for seasoning your recipes while enjoying its maximum benefits!