What are the Health Benefits of Ginger?

10 minutes read.

  

The health benefits of ginger are largely due to its antioxidants, anti-inflammatory properties, and content of therapeutic compounds like gingerol, shogaol, paradol, and zingerone.

In fact, approximately 100 compounds have reportedly been isolated from ginger. These compounds have not only antioxidant abilities but also anticancer, neuroprotective, and cardiovascular protective too.

You can get ginger in fresh, dried, ground, capsule, and juice form, as a culinary spice, digestive aid, tea, or for aromatherapy.

This spice is easy to add to your diet and can have a lasting impact on all most every system in your body.

In this article, I will review to you everything you need to know about ginger including its proven health benefits, side effect, and creative way to incorporate it into different diets to take all its advantage. Feel free to skip ahead:

• What’s Ginger?

• Health Benefits
• Nutrition facts
• How to use Ginger?
• Risk & Side Effects
• Conclusion

What’s Ginger?

Ginger, scientifically known as Zingiber officinale, is a flowering plant that is closely related to turmeric and cardamom.

The rhizome (underground part of the stem) is the part commonly used as a spice. It’s often called ginger root or, simply, ginger.

Ginger can be used fresh, dried, powdered, or as an oil or juice. It’s a very common ingredient in different continental dishes. It’s sometimes added to processed foods and cosmetics.

Ginger has been used across the globe as a natural remedy for thousands of years due to its medicinal properties. In fact, ancient Chinese, Roman, Greek, Africa, Arabic, and Sanskrit texts have all documented the use of this spice to help improve general health and well-being.

There are numerous scientific studies that support the ancient use of ginger to prevent disease and support healthy living.

Health Benefits

What are the health benefits of Ginger?

1.Anti-inflammatory and Anti-oxidants

Ginger contains gingerol, which has powerful medicinal properties

Ginger has a very long history of use in various forms of traditional and alternative medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu and common cold, to name a few of its purposes.

The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol

Gingerol is the main bioactive compound in ginger. It’s responsible for much of ginger’s medicinal properties.

Gingerol has powerful anti-inflammatory and antioxidant effects, according to research. For instance, it may help reduce oxidative stress, which is the result of having an excess amount of free radicals in the body. (1, 2)

Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.

2. Can treat many forms of nausea, especially morning sickness

Ginger appears to be highly effective against nausea. (3)

It may help relieve nausea and vomiting for people undergoing certain types of surgery. Ginger may also help chemotherapy-related nausea, but larger human studies are needed. (4, 5, 6, 7)

However, it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.

According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1 to 1.5 grams of ginger can significantly reduce symptoms of nausea.

However, this review concluded that ginger had no effect on vomiting episodes (8)

Although ginger is considered safe, talk with your doctor before taking large amounts if you’re pregnant.

It’s recommended that pregnant women who are close to labor or who’ve had miscarriages avoid ginger. Ginger is contraindicated with a history of vaginal bleeding and clotting disorders as well. (9)

Just 1 to 1.5 grams of ginger can help prevent various types of nausea, including chemotherapy-related nausea, nausea after surgery, and morning sickness.

3. Promote weight loss

Ginger may play a role in weight loss, according to studies conducted on humans and animals.

A 2019 literature review concluded that ginger supplementation significantly reduced body weight, waist-hip ratio, and hip ratio in people with overweight or obesity. (10)

A 2016 study of 80 women with obesity found that ginger could also help reduce body mass index (BMI) and blood insulin levels. High blood insulin levels are associated with obesity.

Study participants received relatively high daily doses of 2 grams of ginger powder for 12 weeks. (11, 12)

 A 2019 literature review of functional foods also concluded that ginger had a very positive effect on obesity and weight loss. However, additional studies are needed (13).

The evidence in favor of ginger’s role in helping prevent obesity is stronger in animal studies.

Rats and mice who consumed ginger water or ginger extract consistently saw decreases in their body weight, even in instances where they’d also been fed high-fat diets. (14, 15, 16)

Ginger’s ability to influence weight loss may be related to certain mechanisms, such as its potential to help increase the number of calories burned or reduce inflammation. (13, 16).

According to studies in animals and humans, ginger may help improve weight-related measurements. These include body weight and waist-hip ratio.

4. May  help with osteoarthritis (joint pain)

Osteoarthritis (OA) is a common health problem.

It involves degeneration of the joints in the body, leading to symptoms such as joint pain and stiffness.

One literature review found that people who used ginger to treat their OA saw significant reductions in pain and disability (17).

Only mild side effects, such as dissatisfaction with the taste of ginger, were observed. However, the taste of ginger, along with stomach upset, still prompted nearly 22% of the study participants to drop out.

Study participants received between 500 milligrams (mg) and 1 gram of ginger each day for anywhere from 3 to 12 weeks. A majority of them had been diagnosed with OA of the knee (17).

Another study from 2011 found that a combination of topical ginger, mastic, cinnamon, and sesame oil can help reduce pain and stiffness in people with OA of the knee (18)

There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, especially osteoarthritis of the knee.

5. May drastically lower blood sugars and improve heart disease risk factors

This area of research is relatively new, but ginger may have powerful anti-diabetic properties.

In a 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12% (19)

It also dramatically improved hemoglobin A1c (HbA1c), a marker for long-term blood sugar levels. HbA1c was reduced by 10% over a period of 12 weeks.

There was also a 28% reduction in the Apolipoprotein B/Apolipoprotein A-I ratio and a 23% reduction in malondialdehyde (MDA), which is a byproduct of oxidative stress. A high ApoB/ApoA-I ratio and high MDA levels are both major risk factors for heart disease.  (19)

However, keep in mind that this was just one small study. The results are incredibly impressive, but they need to be confirmed in larger studies before any recommendations can be made.

A 2019 literature review also concluded that ginger significantly reduced HbA1c in people with type 2 diabetes. However, it also found that ginger had no effect on fasting blood sugar (20).

Ginger has been shown to lower blood sugar levels and improves various heart disease risk factors in people with type 2 diabetes.

6. Can help treat chronic indigestion

Chronic indigestion is characterized by recurrent pain and discomfort in the upper part of the stomach.

It’s believed that delayed emptying of the stomach is a major driver of indigestion. Interestingly, ginger has been shown to speed up the emptying of the stomach (21)

People with functional dyspepsia, which is indigestion with no known cause, were given either ginger capsules or a placebo in a small 2011 study. One hour later, they were all given soup.

It took 12.3 minutes for the stomach to empty in people who received ginger. It took 16.1 minutes in those who received the placebo (22)

These effects have also been seen in people without indigestion. In a 2008 study by some members of the same research team, 24 healthy individuals were given ginger capsules or a placebo. They were all given soup an hour later.

Consuming ginger as opposed to placebo significantly accelerated the emptying of the stomach. It took 13.1 minutes for people who received ginger and 26.7 minutes for people who received the placebo (23)

Ginger appears to speed up the emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

I hope you’re getting value.

7. May significantly reduce menstrual pain

Dysmenorrhea refers to pain felt during the menstrual cycle.

One of the traditional uses of ginger is for pain relief, including menstrual pain.

In a 2009 study, 150 women were instructed to take either ginger or a nonsteroidal anti-inflammatory drug (NSAID) for the first 3 days of their menstrual period.

The three groups received four daily doses of either ginger powder (250 mg), mefenamic acid (250 mg), or ibuprofen (400 mg). Ginger managed to reduce pain as effectively as the two NSAIDs (24)

More recent studies have also concluded that ginger is more effective than a placebo and equally as effective as drugs such as mefenamic acid and acetaminophen/caffeine/ibuprofen (Novafen) (25, 26, 27)

While these findings are promising, higher-quality studies with larger numbers of study participants are still needed (27)

Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.

8. May help lower cholesterol levels

High levels of LDL (#bad) cholesterol are linked to an increased risk of heart disease. The foods you eat can have a strong influence on LDL levels.

In a 2018 study of 60 people with hyperlipidemia, the 30 people who received 5 grams of ginger-pasted powder each day saw their LDL (bad) cholesterol levels drop by 17.4% over a 3-month period (28).

While the drop in LDL is impressive, it’s important to consider that study participants received very high doses of ginger.

Many cited a bad taste in the mouth as their reason for dropping out of an OA study where they received doses of 500 mg to 1 gram of ginger (17).

The doses taken during the hyperlipidemia study are 5 to 10 times higher. It’s likely that most people may have difficulty taking a 5-gram dose for long enough to see results (28 ).

In an older study from 2008, people who received 3 grams of ginger powder (in capsule form) each day also saw significant reductions in most cholesterol markers. Their LDL (bad) cholesterol levels dropped by 10% over 45 days (29).

These findings are supported by a study in rats with hypothyroidism or diabetes. Ginger extract lowered LDL (bad) cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin (30)

Study subjects from all 3 studies also experienced drops in total cholesterol. Participants in the 2008 study, as well as the lab rats, also saw reductions in their blood triglycerides. (29, 30)

There’s some evidence, in both humans and animals that ginger can lead to significant reductions in LDL (bad) cholesterol, total cholesterol, and blood triglyceride levels.

9. Contains a substance that may help prevent cancer

Ginger has been studied as an alternative remedy for several forms of cancer.

The anti-cancer properties are attributed to gingerol, which is found in large amounts in raw ginger. A form known as [6]-gingerol is viewed as especially powerful. (31, 32).

In a 28-day study of individuals at normal risk for colorectal cancer, 2 grams of ginger extract per day significantly reduced pro-inflammatory signaling molecules in the colon (33).

However, a follow-up study in individuals at high risk for colorectal cancer didn’t produce the same results (34)

In a 28-day study of individuals at normal risk for colorectal cancer, 2 grams of ginger extract per day significantly reduced pro-inflammatory signaling molecules in the colon.

However, a follow-up study in individuals at high risk for colorectal cancer didn’t produce the same results (34)

There’s some evidence, albeit limited, that ginger may be effective against other gastrointestinal cancers such as pancreatic cancer and liver cancer. (35, 36)

It may be effective against breast cancer and ovarian cancer as well. In general, more research is needed (37 38)

Ginger contains the substance gingerol, which appears to have protective effects against cancer. However, more studies are needed.

10. May improve brain function and protect against Alzheimer’s disease

Oxidative stress and chronic inflammation can accelerate the aging process.

They’re believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline.

Some animal studies suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain (39)

There’s also some evidence that ginger can help enhance brain function directly. In a 2012 study of healthy middle-aged women, daily doses of the ginger extract were shown to improve reaction time and working memory (40)

In addition, numerous studies in animals show that ginger can help protect against age-related decline in brain function. (41, 42, 43)

Animal studies suggest that ginger can protect against age-related damage to the brain. It can also help improve brain function in middle-aged women.

11. Can help fight infections

Gingerol can help lower the risk of infections.

In fact, ginger extract can inhibit the growth of many different types of bacteria. (44, 45)

According to a 2008 study, it’s very effective against the oral bacteria linked to gingivitis and periodontitis. These are both inflammatory gum diseases (46)

Fresh ginger may also be effective against the respiratory syncytial virus (RSV), a common cause of respiratory infections. (47)

Ginger may help fight harmful bacteria and viruses, which could reduce your risk for infections.

Nutrition

As mentioned above, ginger contains strong protective compounds, most notably gingerol, but others include:

shogaol

paradol

zingerone

terpenes

polysaccharides

lipids

organic acids

raw fibers

According to the USDA, 100 grams (about 3.5 ounces) of raw ginger contains approximately:

80 calories

17.8 grams carbohydrates

1.8 grams protein

0.7 grams fat

2 grams of dietary fiber

415 milligrams potassium (12 percent DV)

0.2 milligrams copper (11 percent DV)

0.2 milligrams of manganese (11 percent DV)

43 milligrams magnesium (11 percent DV)

5 milligrams of vitamin C (8 percent DV)

0.2 milligrams of vitamin B6 (8 percent DV)

0.7 milligrams niacin (4 percent DV)

34 milligrams phosphorus (3 percent DV)

DV means daily value.

In addition to the nutrients listed above, ginger also contains a small amount of calcium, zinc, pantothenic acid, riboflavin, and thiamine (B vitamins).

However, keep in mind that most people consume a very small portion of ginger, so it should be combined with a variety of other nutrient-dense foods to meet your micronutrients

How to use Ginger?

Here are some methods through which you can include Ginger in what you eat. Try these few chicken and beverage recipes;

• Cook chicken with ginger.

• Or roast the chicken and slice it into smaller pieces, sprinkle the ginger powder on it, and toast the chicken meat.

• garlic-ginger chicken with cilantro and mint

• spicy orange-ginger chicken

• lemon-ginger chicken
• fresh ginger tea
• fresh ginger water
• ginger root tea
• Malian ginger juice

• Ground ginger fresh or pound it and add to your stew and sauce.

• Use ground ginger to prepare pepper soup, cook meat or roast the meat and sprinkle ginger powder.

• Use fresh pounded or grounded ginger to prepare jorrof rice or fried rice, or porridge beans.

• Cut fresh ginger into small pieces and boil in a glass of water for 10, 15 to 30 minutes, depending on how strong you want it, allow it to stand for 2 minutes then add a teaspoon of original honey and take it in the morning as tea.  This actually can help in weight loss and nausea aches

• Ginger Shots

• Ginger juice

Another easy way to get in your daily dose of ginger is by juicing it. Do this by either using a juicer or peeling and grating a knob of the root, then using a cheesecloth to squeeze out the juices. (50, 51)

• Another option is gulping down a ginger shot straight or mixing it with other fresh vegetable juices for a surge of extra nutrients.

Recipes like this orange ginger carrot juice, for instance, are great for supplementing your diet with the vitamins and minerals that you need to function and thrive.

Ginger juice is also a staple ingredient in many types of Asian cuisine and can be added to classic dishes like ginger beef or cashew chicken.

How to Store Ginger?

How can I store my ginger to avoid drying and spoilage?

To get the most use from this spice, store it unpeeled in a plastic bag/container and put it in the crisper compartment of the refrigerator. Refrigerated roots can last around three to four weeks or even longer with proper storage.

You can also freeze slices of the root to stretch its shelf life even further. This works especially well if you plan to grate it.

Simply wrap your slices or the whole root in a plastic bag, and store it in the freezer. If you’re using it to make juice, you can grate it and extract the juice without defrosting it first. Alternatively, try chopping or mincing it before freezing it to make preparation a breeze.

Risks and Side Effects

Can too much eating of ginger cause negative side effects?

 In moderation, it’s generally safe and unlikely to cause any adverse side effects in most people.

However, for some people, it’s capable of causing reactions including abdominal discomfort, a bad taste in the mouth, heartburn, and diarrhea, especially when consumed in large amounts.

Although rare, some people may also have an allergy to ginger. If you experience any food allergy symptoms like hives, swelling, or difficulty breathing, stop using immediately, and talk to your doctor.

Because ginger increase digestion, eating or drinking ginger water on an empty stomach may increase ulcers in those who have ulcers and can even increase the rate of developing ulcers in a free individual. 

As a result, I will advise, any day you want to drink boiled ginger, or eat ginger on an empty stomach, be sure to have your food ready in 20 minutes time or less.    

When applied to the skin, the ginger essential oil may cause skin irritation in some people. It’s best to try a skin patch test by applying a small amount of oil first to make sure your skin is not sensitive.

In addition, if taking capsules, always start with a low dose and work your way up to assess your tolerance. Stick to the recommended dosage, and decrease as needed if you have any negative symptoms.

If you take any prescription drugs or are undergoing treatment for a chronic disease, such as cancer, talk to your doctor before beginning any herbal supplementation like ginger.

 It’s generally safe to use during pregnancy (and is often encouraged for morning sickness), but get your doctor’s advice before introducing it to your routine.

Conclusion

Ginger, scientifically known as Zingiber officinale, is a flowering plant that is closely related to turmeric and cardamom.

The health benefits of ginger are largely due to its antioxidants, anti-inflammatory properties, and content of therapeutic compounds like gingerol, shogaol, paradol, and zingerone. The presence of these compounds in ginger is the secrete of its therapeutic effect.

Creatively incorporating ginger into your diet may help you benefit from its health benefit which includes; fighting infections, lowering cholesterol levels, and osteoarthritis, treating chronic indigestion, promoting weight loss, increasing digestion, treating many forms of nausea, especially morning sickness, anti-inflammatory and antioxidant effects, lower blood sugar, treat menstrual pain, and increase brain function.

Taking ginger in moderation is generally safe for a healthy person and pregnant women except if you want to use it to treat any particular health condition. However, talk with your health care professional before using ginger to treat any chronic disease like cancer.

 Bear in mind that ginger increase digestion so it is not advisable to take it on an empty stomach but if you must do, be sure to have your food ready in 20 minutes or less.

You can find ginger in fresh, powder, dry, capsule, and oil, and can be easily added to any recipe.

To safely store your ginger, put it unpeeled in a plastic bag/container and store it in a cool dry room temperature in one corner of your house or put it in the fridge, not the freezer. But you can peel and chop into pieces and freeze it if you know you’re going to grate it soon.

 I hope you get the value worth your time. I appreciate the time you spend with me. Leave a comment if you like this post. Do you have any questions as regards ginger, I didn’t touch here? Feel free to share with me in the comment below.

MEDICAL DISCLAIMER

The content provided in living Good Blog is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good Blog takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.