What is Ginger?

Ginger (Zingiber officinale) is a flowering plant native to Southeast Asia. The ginger rhizome (underground stem of the ginger plant) is used as a spice to add a mild flavor to both sweet and savory foods. Ginger belongs to the Zingiberaceae family, which also includes spices such as galangal (Thai ginger), turmeric, and cardamom.

In addition to its use in cooking, ginger is also an ingredient in cosmetics. It is widely used in traditional herbal remedies because of its medicinal properties. Scientific research has shown that ginger has several health benefits, including anti-inflammatory, antioxidant, and anti-nausea properties. Ginger has also shown health benefits in pain relief, enhanced metabolic health, and digestive function.

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Is Ginger Good For You?

Yes, ginger is good for you. It has been used in traditional and alternative medicine for thousands of years. Science has shown that ginger has many health benefits. It can relieve joint pain (arthritis pain), lower blood sugar levels, and decrease inflammation and oxidative stress in the body.

What Is Ginger Good For?

Research has shown that ginger has the following key health benefits:

Anti-inflammatory properties
Antioxidant effects
Anti-nausea effects

Anti-Inflammatory Properties

Studies suggest that certain compounds present in ginger called shogaols, including 6-shogaol, 8-shogaol, and zingerone, give it anti-inflammatory properties.

These anti-inflammatory effects of ginger may potentially improve the quality of life of people living with inflammatory conditions such as rheumatoid arthritis, psoriasis, systemic lupus erythematosus, ulcerative colitis, and Crohn’s disease.

In addition, studies have shown that taking ginger supplements has anti-inflammatory effects that can benefit people with osteoarthritis by reducing levels of proinflammatory chemicals called cytokines in the body.

Antioxidant Effects

Dietary ginger has antioxidant effects and can potentially reduce oxidative stress (wear and tear of cells). Researchers have looked at the effects of ginger on biomarkers of oxidative stress such as glutathione peroxidase, malondialdehyde, and total antioxidant capacity. Studies suggest that ginger stimulates antioxidant enzymes and reduces the formation of reactive oxygen species (ROS), which are harmful compounds that cause cell damage.

Digestive Aid

Ginger appears to stimulate gastrointestinal motility and speed up gastric emptying (the rate at which food moves along in the digestive tract). By encouraging gastric motility, dietary ginger can aid digestion and prevent food from staying too long in the gut.

In addition, ginger reduces fermentation, helping with gastrointestinal symptoms such as bloating, gas, and constipation. These effects may benefit people with GI conditions such as irritable bowel syndrome and chronic indigestion.

Nausea and Vomiting Relief

A systematic review and meta-analysis of placebo-controlled clinical trials show that ginger supplementation has antiemetic effects. Ginger can help relieve nausea and vomiting, including severe nausea related to chemotherapy and postoperative nausea and vomiting. It is also effective against nausea-related motion sickness and nausea and vomiting in pregnant women.

For patients with chemotherapy-related nausea, ginger can take the edge off and lower the need for anti-nausea medicine. The American College of Obstetrics and Gynecology recognizes ginger’s ability to treat morning sickness and recommends it in the form of ginger tea made with fresh ginger, ginger ale, ginger candies, and ginger capsules to pregnant women experiencing morning sickness.

Analgesic Effects

Clinical trials have shown that ginger has an analgesic effect (it can relieve pain) in women in primary dysmenorrhea (menstrual cramps). The menstrual pain relieving effects of ginger were found to be comparable to a nonsteroidal anti-inflammatory drug (painkiller) such as ibuprofen or mefenamic acid.

Metabolic Function

Research suggests that the benefits of ginger extract include improved metabolic function, including positive effects on fasting blood sugar, hemoglobin A1c, and insulin sensitivity.

Eating ginger can also lead to an improvement in a person’s lipid profile with a reduction in triglycerides and LDL cholesterol (low density lipoprotein or bad cholesterol).

Studies also indicate that ginger can lower blood pressure when taken at doses above 3 grams per day.

High blood glucose, high cholesterol, high blood pressure, and obesity are major risk factors for heart disease.

Does Ginger Reduce Belly Fat?

Ginger consumption may have benefits in body weight management, including reducing body fat mass, body fat percentage, waist circumference, and waist-to-hip ratio (belly fat).

Decreased Cancer Risk

Preclinical studies and some small-scale clinical trials have shown that ginger has a protective effect on the gastrointestinal tract and lowers the risk of colorectal cancer, pancreatic cancer, and liver cancer.

Neuroprotective Effects

Researchers have found that ginger components such as 6-shogaol and 6-gingerol may have a protective effect against neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis. Notably, many studies have shown ginger has anti-inflammatory and antioxidative effects. Inflammation and oxidative stress are believed to be major drivers in these neurological conditions that affect the central nervous system.

What Infections Does Ginger Cure?

Experiments in the laboratory have shown that ginger has antimicrobial effects against bacteria, including Staphylococcus aureus and Escherichia coli, and fungi, such as Candida albicans. However, more research is needed to understand the antimicrobial effects of ginger. Ginger supplements should not be used as a substitute for prescribed antibiotics or antifungal medications.

Does Ginger Detox Your Body?

There is no scientific evidence that ginger water with or without lemon juice can detoxify your body (rid your body of toxins). However, while ginger does not directly detox your body, it can help with digestion and liver function, which supports detoxification.

Ginger in Daily Diet

Ginger tea: Steep fresh ginger in boiling water or green tea for 5-10 minutes to obtain ginger tea benefits. You can also add honey or lemon for a refreshing taste.
Ginger smoothies: Grate fresh ginger into your morning smoothie.
Ginger in cooking: Add minced, grated, or powdered ginger to soups, stews, curries, stir-fries, or baked goods.
Ginger jam: Spread ginger jam on breads.
Ginger granola: Add ginger to your granola bowl.
Pickled ginger: Eat pickled ginger in natural oils, and try serving it with sushi.
Candied ginger: Eat candied ginger to satisfy your sweet tooth and get the health benefits of ginger.
Ginger beverages: Drink ginger water or ginger ale.
Ginger root extract supplements: Take ginger root extract supplements, which are available as ginger capsules.

What Happens If You Take Ginger Every Day?

Ginger is safe to eat daily, especially if you’re eating it in its natural form by adding it to foods and beverages. However, ginger supplementation can result in high doses and lead to side effects and/or interactions with your other medications. Always check with your healthcare provider before taking any over-the-counter herbal medicine or dietary supplement, including ginger supplements.

How Much Ginger Should You Take Daily?

You should limit yourself to 3 to 4 grams of ginger a day (1 gram a day if you’re pregnant). This way, you’ll get all the health benefits without adverse effects. Too much ginger in your diet (ginger intake of 6 grams or more per day) is linked to an increased risk of side effects such as gastrointestinal upset and bleeding problems.

Tips for Choosing and Storing Fresh Ginger

When purchasing ginger at your local grocery store or supermarket, look for a fresh root that is firm to touch and snaps easily. The skin should be thin and taut. Larger ginger roots with fewer knots are easier to peel. A slight blue or green tinge is harmless and does not affect the taste or health benefits of ginger. However, avoid ginger that feels soft or appears shriveled, as it may be stale or spoiled.

Ginger is best stored with crisp vegetables in the refrigerator in an air-tight container or bag. You can also freeze washed and dried ginger. You can freeze the ginger peeled and intact or freeze it chopped, minced, or sliced.

Comparing Ginger Forms

Ginger is available in various forms, including fresh ginger root or raw ginger, dried ginger, ground ginger or powdered ginger, ginger juice, and ginger oil.

Fresh Ginger Root Versus Ginger Powder

Fresh ginger root benefits are superior to other forms of ginger. Ginger powder may have slightly lower anti-inflammatory effects. Similarly, some of the bioactive compounds found in fresh ginger root may be absent in ginger supplements.

Should You Take a Ginger Supplement?

Most people don’t need to take ginger supplements. Doctors may prescribe ginger supplementation to treat specific conditions, such as chemotherapy-induced nausea and vomiting or morning sickness. For most people, experts recommend obtaining the health benefits of ginger by enjoying it in its natural form in foods and beverages.

It is worth noting that ginger capsules are dietary supplements and are not regulated by the FDA. Therefore, you cannot be sure if they actually contain the ingredients listed on the label or any additional unnoted ingredients.

Potential Side Effects and Precautions

Side Effects of Ginger

Most people do not have adverse effects from consuming moderate amounts of ginger (3-4 grams on a daily basis). However, large amounts of ginger can cause side effects such as acid reflux (heartburn) and diarrhea.

In addition, there are reports of an increased risk of bleeding due to its anticoagulant effect with high doses of ginger, such as those obtained through ginger supplements. This risk may be higher in people taking anticoagulants (blood thinners) such as aspirin or warfarin.

Considerations Before Adding Ginger to Your Diet

Before adding ginger to your diet, consider potential interactions with the prescribed medications you're taking, especially if you’re on blood thinners. Consult your doctor if you have any pre-existing health conditions such as bleeding disorders, heart disease, or diabetes. Be mindful of potential stomach upset from high doses of ginger, especially in supplement form.