From sore throat to headaches, ginger may help you to tackle several health problems.
Ginger, scientifically known as Zingiber officinale, is a rhizome that has become increasingly popular due to its numerous health benefits.
It has a strong spicy aroma. It also gives the food a unique flavor, making it more valuable.
It originated from Southeast Asia and was and is still used for multiple medicinal purposes. The roots of ginger are used for obtaining health benefits.
Ginger, in combination with exercise and a healthy diet, may trigger weight loss. It is regarded as a super-food.
It can be used in several forms, such as fresh, dried, pickled, preserved, crystallized, candied, powdered, or ground.
Top benefits of ginger
Here are some of the noteworthy benefits of ginger-
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Treats Nausea
Ginger has been used to treat[1] nausea and vomiting for a long time.
Ginger promotes the smooth movement of food along the digestive tract which may be the reason why ginger provides relief from nausea.
People who have gone through treatments like chemotherapy sometimes take ginger to reduce nausea symptoms.
Ginger can also help women who experience nausea during pregnancy. However, you should consult your doctor before taking it.
Motion sickness is a common problem that many people face while traveling. You may have ginger before traveling to avoid such a condition. It is a safe herb and easily available. -
Lowers Cholesterol
Increased levels of cholesterol can cause severe heart-related diseases.
As per this study,[2] ginger may aid in providing a lipid-lowering effect by reducing triglyceride and cholesterol levels.
LDL or bad cholesterol accumulates inside the arteries and narrows the pathway through which blood is transported to various organs.
This increases the pressure and rigidity in arteries which leads to hypertension.
It was also found that ginger may stimulate the release of certain enzymes which can trigger the use of cholesterol in the body.
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Improves Digestion
Indigestion is a common problem that can negatively affect your day-to-day life. It could also lead to several health problems such as constipation or acid reflux.
Ginger can help[3] to prevent several gastric-related problems. Ginger triggers the process of digestion.
It helps the food to quickly go through the digestive tract and empty the stomach.
If the food remains in the stomach for a longer time, it can lead to acidity or acid reflux and cause upper abdominal discomfort.
Ginger may increase your peristaltic rate which will improve the process of digestion and the absorption of nutrients in the blood.
Good digestion can improve your energy levels which in turn helps you to perform your day-to-day tasks more efficiently.
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Supports The Immune System
Ginger contains a compound called gingerols which is responsible for its strong flavor.
Ginger contains[4] strong anti-inflammatory properties and antioxidant properties which may support your immune system.
A strong immune system is important to keep yourself away from new viruses and bacteria arising.
The risk of seasonal infections might potentially be reduced if you include ginger in the form of ginger tea in your diet.
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Reduces Menstrual Pain
Ginger may help in reducing[5] pain including menstrual pain. It could reduce the intensity and duration of the pain in women.
Painful menstruation also known as dysmenorrhea can cause discomfort and hinder your daily activities.
Ginger has pain-relieving properties. You can consume ginger tea as it may make your pain manageable.
Its anti-inflammatory properties may help you with bloating which is a common symptom of PMS or premenstrual syndrome.
People often use medications to cure menstrual pain. However, ginger can be a natural option.
You should consult your doctor before consuming ginger as it may interact with other medications which you may be taking.
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May Help With Managing Blood Sugar Levels
Managing blood sugar levels has become a challenge due to the modern sedentary lifestyle.
Your body does not require the amount of glucose you consume which gives insulin a hard time processing the sugar absorbed in the bloodstream.
Diabetes has become a disease that is affecting people all over the world. Ginger may help you to manage[6] your blood sugar levels.
As per this study,[7] ginger is said to be effective for people with type-2 diabetes mellitus though more research is required.
It is a good replacement for the sugary and unhealthy drinks and beverages available in the market.
It can be consumed in the form of ginger tea, or ginger powder or you can consume raw ginger as well.
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May Aid In Weight Loss
Ginger can help you lose weight. High hunger is linked to weight gain. Ginger may increase[8] your satiety levels which in turn might help you to lose weight.
It was found that ginger could increase the number of calories that you may consume in a day.
This would allow your body to shed calories and lose weight. Ginger could manage insulin levels as well.
This may lead to weight loss. Ginger in combination with other foods might prove effective for weight loss.
Hence, ginger may help you to burn more fat and improve your overall Body Mass Index or BMI.
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Anti-Inflammatory Properties
Inflammation is crucial for the body to maintain good health. But the problem arises when this inflammation becomes chronic inflammation.
It may harm your body rather than protect you. The most common health issue that arises due to inflammation is pain.
Other factors such as lifting heavy weight may also contribute to chronic pain. Ginger could be beneficial for managing osteoarthritis.
Ginger contains compounds such as gingerol and shogaol which may help to reduce inflammation in the body.
Ginger might support your joints and bones by reducing inflammation in them, as per this study[9].
Ginger tea or ginger powder in combination with cinnamon and sesame oil may effectively relieve the pain of people suffering from bone and knee-related health issues.
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May Prevent Motion Sickness
Ginger has been used as a home remedy to prevent[10] motion sickness.
Movement in vehicles such as cars, buses, and airplanes might cause uneasiness and you may experience symptoms such as vomiting, sweat, dizziness, and cold.
This could happen as a result of vestibular irritation.
Sometimes, when your body is in motion, your vestibular apparatus gets dissociated with your visual apparatus which is abnormal for a few people to handle.
This could be prevented by the intake of ginger before you travel. You can take it in combination with mint, lemon, and honey to add additional benefits and flavor.
Ginger might also block the receptors of the brain which trigger vomiting. Therefore, you can safely take ginger if you experience motion sickness as it is natural and less likely to have any side effects.
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Can Improve brain Function
Ginger has shown benefits for the functioning of the brain.
Day-to-day life activities sometimes tire our brain leading to stress which in turn may give rise to several brain-related problems.
The antioxidant and anti-inflammatory properties of ginger could support nervous system function.
Ginger increases[10] the flow of the blood to the brain which helps to improve your cognitive function.
Appropriate blood flow to the brain ensures proper nourishment of the brain cells and the removal of toxins and metabolic waste.
The antioxidative properties of ginger might protect the brain from the damage that may be caused by free radicals.
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Might Reduce The Risk Of Cancer
Cancer is a deadly disease that takes millions of lives each year all across the world.
It affects not only your physical health but mental health, as well as, your social life and financial conditions.
Cancer refers to the abnormal growth of cells. Increased oxidative stress or increased amounts of free radicals in the body may result in damage to cells.
Ginger might reduce the excessive growth of cells in the body according to preliminary findings. It might inhibit[11] the growth of cancer cells.
Ginger is a rich source of antioxidants. Ginger may prevent this damage to your body cells.
More research is needed before any recommendations can be given. Nevertheless, ginger is an extremely beneficial herb to be added to your diet.
The Essence
Thus, it could be concluded that ginger is a highly beneficial herb that is also used as a spice in the South-Asian part of the world.
However, you should consult your doctor on any kind of medication as it may interact with medications, especially blood thinners like aspirin.
Moreover, pregnant women may either avoid ginger, or they might seek the advice of a doctor before consuming ginger.
Its unique aroma and fragrance refresh you and increase your daily efficiency.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Ann M. Bode and Zigang Dong. Chapter 7The Amazing and Mighty Ginger. Available from https://www.ncbi.nlm.nih.gov/books/NBK92775/
- Reza Alizadeh-Navaei , Fatemeh Roozbeh, Mehrdad Saravi, et al. Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial. Clinical Trial. Saudi Med J. 2008 Sep;29(9):1280-4. Available from https://pubmed.ncbi.nlm.nih.gov/18813412/
- Mehrnaz Nikkhah Bodagh, Iradj Maleki, and Azita Hekmatdoost. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr. 2019 Jan; 7(1): 96–108. Published online 2018 Nov 5. doi: 10.1002/fsn3.807
- Nafiseh Shokri Mashhadi, Reza Ghiasvand, Gholamreza Askari, et al. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. Int J Prev Med. 2013 Apr; 4(Suppl 1): S36–S42.
- Parvin Rahnama, Ali Montazeri, Hassan Fallah Huseini, et al. Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial. BMC Complement Altern Med. 2012; 12: 92. Published online 2012 Jul 10. doi: 10.1186/1472-6882-12-92
- Nafiseh Khandouzi, Farzad Shidfar, Asadollah Rajab, et al. The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients. Iran J Pharm Res. 2015 Winter; 14(1): 131–140.
- Fang-yan Huang, Ting Deng, Lian-xin Meng, et al. Dietary ginger as a traditional therapy for blood sugar control in patients with type 2 diabetes mellitus. Medicine (Baltimore). 2019 Mar; 98(13): e15054. Published online 2019 Mar 15. doi: 10.1097/MD.0000000000015054
- Nguyen Hoang Anh, Sun Jo Kim, Nguyen Phuoc Long, et al. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020 Jan; 12(1): 157. Published online 2020 Jan 6. doi: 10.3390/nu12010157
- Youn-Hwan Hwang, Taesoo Kim, Rajeong Kim, et al. The Natural Product 6-Gingerol Inhibits Inflammation-Associated Osteoclast Differentiation via Reduction of Prostaglandin E2 Levels Int J Mol Sci. 2018 Jul; 19(7): 2068. Published online 2018 Jul 16. doi: 10.3390/ijms19072068
- Han-Chung Lien, Wei Ming Sun, Yen-Hsueh Chen, et al. Effects of ginger on motion sickness and gastric slow-wave dysrhythmias induced by circular vection. Clinical Trial. Am J Physiol Gastrointest Liver Physiol. 2003 Mar;284(3):G481-9. doi: 10.1152/ajpgi.00164.2002. Available from https://pubmed.ncbi.nlm.nih.gov/12576305/
- Soonmin Lim, Minho Moon, Hyein Oh, et al. Ginger improves cognitive function via NGF-induced ERK/CREB activation in the hippocampus of the mouse. J Nutr Biochem. 2014 Oct;25(10):1058-65. doi: 10.1016/j.jnutbio.2014.05.009. Epub 2014 Jun 18. Available from https://pubmed.ncbi.nlm.nih.gov/25049196/
- Sahdeo Prasad and Amit K. Tyagi. Ginger and Its Constituents: Role in Prevention and Treatment of Gastrointestinal Cancer. Gastroenterol Res Pract. 2015; 2015: 142979. Published online 2015 Mar 8. doi: 10.1155/2015/142979
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.