12 proven health benefits of ginger (2023)

Whether ground into a cooking powder, grated or sliced ​​for pickling, or steeped in boiling water and served as a tea, ginger's health benefits are far-reaching, meaning it has been a food staple for centuries. kitchens around the world. Spice has long played a leading role in traditionAyurvedic medicineand is a popular home remedy for nausea, sore throats and stomach aches.

We talked todr. Vijay Murthy, ayurvedic artand owner of Murthy Clinic;Jenna Hope, nutritionist; UDavid Wiener, Training SpecialistFreeletics to share the health benefits of ginger - from improving gut health to relieving osteoarthritis symptoms:

12 proven health benefits of ginger

Ginger contains an abundance of health-promoting compounds—in fact, 400 different natural chemical compounds have been identified, says Dr. Murthy—with the main bioactive compound in ginger being gingerol. However, not all ginger is the same.

"Fresh ginger is best because it has a higher gingerol content."

"The composition of these components varies depending on the source, place of cultivation, type of cultivation, brine, drying and storage methods," he says. "So it's very important to buy a reliable and organic source of ginger."

The chemical composition also differs depending on whether you choose dried, ground or fresh. "Fresh is always the best choice because it has a higher gingerol content," says Wiener. "When looking for supplements, it's always important to choose ones that are all natural."

Below is more information on choosing the right ginger supplement, including dosage recommendations, potential drug interactions, and safety guidelines. Here are 12 evidence-based health benefits of ginger worth knowing:

1. Rich in vitamins and minerals

According to Hope, ginger is a nutritional powerhouse that contains a wide variety of vitamins, includingVitamin Cand the B vitamins thiamin, riboflavin and niacin - along with minerals such as iron, calcium and phosphorus.

(Video) 12 proven health benefits of ginger

The spice also contains plant substances, so-called phenols, the best known of which are gingerols, shogoals and gingerdiols. Gingerol is the most common, and it is this oily liquid that gives ginger its pungent taste.

2. It has anti-inflammatory properties

Gingerol is an anti-inflammatory compound, which may explain why people withOsteoarthritisor experience with rheumatoid arthritisreduce their pain and improve mobilityif they regularly consume ginger," says Wiener. Because gingerols act on messenger substances of the immune system.

"Diols in ginger have been shown to have potent anti-inflammatory and antioxidant effects by modulating biochemical pathways involved in chronic inflammation," says Hope. They also suppress the formation of leukotrienes - pro-inflammatory chemicals released by the body - and help reduce inflammation.

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3. Reduces nausea

There are several digestive effects associated with ginger, particularly on the parts of your GI tract responsible for feeling indigestion.nausea,stomach pain, and vomiting, says Wiener. "Ginger significantly reduces nausea," agrees Dr. Murthy. "It is a powerful antiemetic and is used to prevent nausea."

Ginger has long been used as a remedy for seasickness and appears to be particularly effective in treating itnausea associated with pregnancy. However, if you are pregnant, talk to your doctor before taking large amounts of ginger. Some experts worry that it could increase the risk of miscarriage, especially at high doses.

4. Improves digestion

There's a reason people take ginger to soothe the stomach - ginger stimulates the movement of food from the stomach into the small intestine by stimulating the action of digestive juicesIt has also been shown to relieve gas and bloatingand flatulence. It can be especially useful for themchronic indigestionknown as dyspepsia.

"Compounds in ginger promote digestion and absorption and relieve constipation and gas by increasing muscle activity in the digestive tract," says Dr. Murthy. "The gingerols and [6]-gingesulfonic acid in ginger root accelerate gastric emptying and also relieve gas and bloating," he adds.

(Video) 12 Scientifically proven health benefits of ginger

5. Rich in antioxidants

Ginger is a broad-spectrum antioxidant that helps reduce cell damage, says Dr. Murthy. Ginger root contains a very high level of antioxidants, surpassed only by pomegranate and some types of berries."The antioxidant properties of [6] gingerol have been extensively studied," says Dr. Murthy. "It helps reduce free radical activity, which reduces cell damage and promotes healthy aging."

12 proven health benefits of ginger (2)


6. It has antimicrobial properties

Ginger extract can inhibit the growth of many different types of bacteria, including E. coli, Proteus species, staphylococci, streptococci and salmonella, says Dr. Murthy. For example, ginger promotes healthy intestinal flora.

Because of its antimicrobial properties, ginger has also been shown in the laboratory to be effective against oral bacteria that cause inflammatory gum diseases, such as gingivitis and periodontitis. However, human studies are needed.

7. Good for gut health

Ginger is rich in gut-healthy fiber, so it acts as a prebiotic, says Dr. Murthy."Digestive bacteria take advantage of dietary fiber," he says. "Ginger can help reduce the population of harmful gut microbes and increase beneficial gut microbiomes."

8. Reduces the risk of heart disease

Anti-inflammatory compounds in ginger can reduce the risk of chronic diseases such asheart diseaseWeiner says. "That's because ginger can lower blood pressure and blood fat levels, both of which help protect against heart disease," he says.

The spice also helps lower cholesterol levels. A small study of 85 participants with high blood pressurefrom Babol University of Medical Sciencesfound that supplementation with three grams of powdered ginger per day resulted in significant reductions in most cholesterol markers.

(Video) 12 Proven Health Benefits Of Ginger | How To Get Health Benefits Ginger

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9. May help prevent cancer

Ginger's cell-protective properties may reduce the long-term risk of certain types of cancer, Wiener says. "This is because it can reduce cell activity that leads to DNA changes, cell death and cancer cell proliferation," he explains. "It can also help make tumors more sensitive to treatments such as chemotherapy and radiation."

These potential effects make ginger an effective agent for preventing or suppressing the growth of cancerlymphoma, Hepatom, Darmkrebs,breast cancer,skin cancer, liver cancer and bladder cancer,” says Dr. Murthy – although more controlled human studies are needed.

10. Relieves menstrual cramps

Ginger helps with reliefperiod crampssays Dr. Murthy, thanks to its antispasmodic and anti-inflammatory effects. In a study by the Shahid Beheshti University of Medical Sciences, 150 women were instructed to take one gram of ginger powder daily during the first three days of their period. Ginger has been shown to be just as effective in relieving pain as ibuprofen.

11. Treats migraine

Ginger consumption has been proven to bring reliefmigraineseizures, says Dr. Murthy, either by relieving nausea, pain, or both. A dose of 500-600 mg of powdered ginger given at the onset of a migraine, four hours apart for three to four days, has been reported to relieve a migraine attack, he says.

12. Improves insulin resistance and stimulates metabolism

"Ginger has been linked to improved insulin and metabolism," says Wiener, adding that regular intake can lower blood sugar. This was confirmed in a very small study he conductedMedical University of Tehran, which was attended by 41 participants withReferred to as tip 2Those who consumed two grams of ginger powder per day lowered their fasting blood sugar by 12 percent. Although the results are promising, more human studies are needed.

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Health benefits of ginger: dosage

The bioactive compound gingerdiol is most often found in fresh ginger. "Research shows that heat doesn't affect gingerdiol, so you can consume it while cooking, as juice, in water, or raw," says Hope. "For optimal health benefits, it is recommended that you use fresh ginger, not dried." Here are some ways to incorporate ginger into your day:

  • Grate or crush fresh ginger into a glass of boiling water and drink it in the morning when you wake up.
  • Place five or six slices of fresh ginger in a thermos and drink ginger water throughout the day.
  • Add 1/2 teaspoon ground ginger when cooking grains, lentils, beans, legumes, or vegetables.
  • To improve digestion, sprinkle a pinch of Himalayan salt on a piece of fresh ginger and chew before eating.

    If you prefer to use a dietary supplement, "Research shows that maximal serum concentrations of ginger metabolites are achieved by consuming 1.5 to 2 g of ginger," she continues. Just make sure you don't take more than 5g of ginger a day - it can cause unpleasant side effects like indigestion and heartburn, says Wiener. And if you are pregnant, do not consume more than 1g per day.

    Since ginger is made up of more than 400 different chemical compounds, it makes sense to look for extracts of the whole root rather than a single extract such as gingerol, added Dr. Murthy. "Products that combine ginger root extract with ginger powder are more effective and safer than the extracts alone," he adds. Ginger supplements can interact with other medications, so check with your doctor first.

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    Latest update:23.07.2020

    Dr Roger HendersonDr Roger Hendersonis a senior GP, national medical columnist and UK medical directorLIVA HealthcareHe regularly appears on television and radio, and has also written several books.

    (Video) 12 Incredible Health Benefits Of Ginger Tea


    12 proven health benefits of ginger? ›

    Eating ginger can cut down on fermentation, constipation and other causes of bloating and intestinal gas. Wear and tear on cells. Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers grow too high.

    What are the hidden benefits of ginger? ›

    Eating ginger can cut down on fermentation, constipation and other causes of bloating and intestinal gas. Wear and tear on cells. Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers grow too high.

    What happens to your body when you eat ginger everyday? ›

    Ginger is safe to eat daily, but experts recommend limiting yourself to 3 to 4 grams a day — stick to 1 gram daily if you're pregnant. Taking more than 6 grams of ginger a day has been proven to cause gastrointestinal issues such as reflux, heartburn and diarrhea.

    What diseases does ginger help with? ›

    Ginger has also been used to help treat arthritis, colic, diarrhea, and heart conditions. It has been used to help treat the common cold, flu-like symptoms, headaches, and painful menstrual periods. Ginger is native to Asia where it has been used as a cooking spice for at least 4,400 years.

    What is the healthiest way to consume ginger? ›

    Many of ginger's vitamins and minerals are heat-sensitive. Accordingly, eating ginger raw is the best way to get the most out of it. Gingerol, the nutritious and spicy compound found in the root, is highly concentrated in its raw form.

    What happens to your body when you eat ginger every day for a month? ›

    Ginger has powerful components that lower blood sugar levels and prevent heart disease. Eating ginger every day can regulate the production of insulin in patients with diabetes. Due to the cholesterol-lowering abilities in ginger, it prevents heart-related diseases and strokes.

    How many teaspoons of ginger should I take daily? ›

    The best dose? Research points to 250mg four times a day (1g total daily), or about 1/2 teaspoon of fresh ginger per day.

    What happens when you chew raw ginger? ›

    Ginger helps increase the body's ability to empty food from the stomach more quickly—known as gastric emptying. With this increased motility in the digestive system, it's less likely that heartburn or indigestion will occur.

    How much ginger should I take daily for inflammation? ›

    Experts say that consuming up to 4 g of ginger a day may help manage pain and inflammation and is likely safe. A person might consume ginger in foods and drinks, take ginger capsules, or use a cream that contains it.

    What bacteria does ginger fight? ›

    Fights Germs

    The chemical compounds that ginger is composed of can kill off harmful bacteria, such as E. Coli and Shigella. They can also kill viruses, such as a respiratory syncytial virus (RSV).

    Can ginger reduce belly fat? ›

    Ginger helps improve the digestive system. It also has an anti-obesity effect that helps reduce overall fat. An analysis of a study showed that ginger intake significantly reduced belly fat.

    Is ginger good for skin wrinkles? ›

    Ginger powder can help reduce the appearance of fine lines and wrinkles by stimulating collagen production in the skin. Collagen is a protein that helps keep skin firm and elastic but it decreases as we age, leading to the formation of wrinkles and fine lines.

    How does ginger help in hair growth? ›

    Ginger can boost blood circulation to your scalp when applied topically. This can help deliver essential nutrients to your hair follicles and keep them well-nourished and help the hair growth cycle.

    Does ginger burn fat? ›

    Some studies suggest that ginger may be beneficial for weight loss. Compounds in ginger have antioxidant and anti-inflammatory properties. They may help a person burn fat and regulate their blood sugar.

    Is ginger good for high blood pressure? ›

    14. Ginger. Research suggests that high-dose ginger supplements may help lower high blood pressure. A review of 6 studies found that, when taken in doses of 3 grams or more per day for 8 weeks or fewer, ginger supplements significantly reduced blood pressure in people 50 years old and younger ( 42 ).

    Should I drink ginger at night or morning? ›

    Ginger tea can be consumed at any time of day. It works well as a pick-me-up first thing in the morning, but you may also find it helps after a meal to ease digestion.

    How to use ginger to last longer in bed? ›

    Start by peeling and grating the ginger root, then crush the garlic cloves. Next, mix warm water, honey, and lemon juice together. You can also drink a glass of water with a lemon cut into four parts and a spoonful of ginger juice. This mixture can also help you last longer in bed.

    Is it better to chew or swallow ginger? ›

    It's okay to swallow the root as it turns to pulp, or you can spit it out if the pulp irritates you. Chew on a piece of ginger root two to three times per day for relief. This is the most intense way to take ginger due to the herb's spicy heat.

    What are the dangers of consuming too much ginger? ›

    When taken by mouth: Ginger is likely safe. It can cause mild side effects including heartburn, diarrhea, burping, and general stomach discomfort. Taking higher doses of 5 grams daily increases the risk for side effects.

    What are the disadvantages of using too much ginger? ›

    Ginger Risks
    • Gas.
    • Heartburn.
    • Upset stomach.
    • Mouth irritation.
    Nov 7, 2022

    Do you have to peel ginger? ›

    Do you need to peel ginger? Not really, but you may want to for aesthetic reasons. I like peeling ginger with the edge of a spoon. Young ginger has such thin skin, you don't need to peel it at all.

    What is the best form of ginger to take? ›

    Both fresh ginger and dry ginger can be consumed, although ground ginger has a more stable and longer shelf life, and can withstand high heat better. Powdered ginger lends warm and spicy notes to food – both savory and sweet. Fresh ginger can also be added to food – ginger tea is a favorite with many people.

    Is ginger good for the kidneys? ›

    Ginger is identified as an excellent herb, which can improve functional attributes of kidneys. They are helpful in food digestion, improvement in blood purification and increase in the flow of oxygenated blood towards kidneys.

    What is the best time of day to take ginger supplements? ›

    In The Morning ☀️

    Ginger has been shown in scientific studies to support the body in dealing with both bacterial and viral infections. Have 1-2 servings daily.

    Does ginger make you sleepy? ›

    Some people take ginger tea as a remedy for insomnia as it helps them to relax before bedtime. Lemongrass has a relaxing effect on the brain, which helps relieve stress. It is also known for improving sleep patterns.

    Does ginger increase testosterone? ›

    Accordingly, dietary ginger root may enhance testosterone production by boosting the production of NO and increasing the blood flow in the testis. Testicular weight is an important anatomical indicator of the fertilization ability of males [61,62].

    Is ginger and honey good for you? ›

    Ginger and honey individually are known to have potent antioxidant properties. Individually, these ingredients may protect our bodies against free radicals, which in turn offers protection against cardiovascular conditions and several other diseases.

    What is the strongest anti-inflammatory herb? ›

    Fenugreek is one of the best anti-inflammatory herbs because of its many benefits for digestive health and cardiovascular health. It can reduce inflammation of the stomach and has been shown to improve inflammatory issues, like mouth ulcers, bronchitis, chronic coughs and metabolic disorders.

    How quickly does ginger work for inflammation? ›

    Ginger was shown to reduce inflammation when taken in high doses for four weeks.

    Is ginger good for your joints? ›

    Ginger can also benefit osteoarthritis patients, as it may help reduce cartilage deterioration and improve joint function. Studies have shown that ginger extract can help protect cartilage cells and inhibit the breakdown of collagen, which is essential for maintaining healthy joints.

    What is the strongest natural antibiotic? ›

    Honey. Honey tops the list of antibiotics and is known for its extensive healing properties. The presence of hydrogen peroxide in honey exhibits strong antibacterial properties. In addition, the high sugar content thwarts the growth of bacteria.

    Does ginger act like an antibiotic? ›

    Ginger. The scientific community also recognizes ginger as a natural antibiotic. Several studies, including one published in 2017 , have demonstrated ginger's ability to fight many strains of bacteria. Researchers are also exploring ginger's power to combat seasickness and nausea and to lower blood sugar levels.

    Why is ginger an antibiotic? ›

    Results indicate that ginger contains monoterpenoids, sesquiterpenoids, phenolic compounds, and its derivatives, aldehydes, ketones, alcohols, esters, which provide a broad antimicrobial spectrum against different microorganisms and make it an interesting alternative to synthetic antimicrobials.

    Is ginger bad for fatty liver? ›

    The ginger supplement may be used as a complementary therapy along with existing therapies to reduce insulin resistance, liver enzymes and inflammation in patients with non-alcoholic fatty liver.

    Is ginger and apple cider vinegar good for you? ›

    Combining apple cider vinegar with honey and ginger creates a powerful boost of antioxidants that aids in digestion and weight loss. This drink can help to combat indigestion, nausea and bloating. Some folks notice a relief in their acid reflux symptoms when they drink this mixture regularly.

    How to get a flat tummy fast naturally with ginger? ›

    1. Chew a thin slice of ginger root, before eating your meals. This will boost your metabolism and improve digestion.
    2. Make a delicious anti-inflammatory smoothie by adding fresh or dried ginger, or add it to a green smoothie.
    3. Grate a small piece of ginger, add some lemon juice and salt, and then mix the ingredients.
    Oct 21, 2020

    Can ginger remove dark spots? ›

    Ginger contains antioxidants which help to fight dark spots caused by ageing. Also, the daily use of ginger on skin helps to improve the blood flow and thus brighten the complexion. The most stubborn skin issues are the dark spots and acne scars.

    Does ginger boost collagen? ›

    According to Karen Ansel, R.D.N. and author of Healing Superfoods for Anti-Aging, ginger reduces inflammation and soothes irritated skin. In one study, it was also proven to increase collagen production.

    Does drinking ginger make you look younger? ›

    It'll make you look younger

    “Ginger is packed full of antioxidants, and in particular, an anti-ageing ingredient called gingerol,” says Rachel Fox, founder of The Beauty & Blow Dry Studio. “It's been used for centuries to help protect against collagen breakdown, boost elasticity and promote a more youthful complexion.”

    Does ginger help hair thinning? ›

    Ginger, though touted online, isn't scientifically proven to promote hair growth or prevent hair loss. Still, you may benefit from its anti-inflammatory effects if you have certain scalp conditions. Despite the fact that ginger is a natural substance, it can present side effects in some people.

    Does ginger hair grow fast? ›

    Stimulate hair growth

    Ginger increases the scalp circulation that results in the flow of blood to the scalp. It also stimulates the hair follicles and encourages growth.

    Does ginger strengthen hair? ›

    Ginger helps improve the circulation of the scalp while also stimulating each hair follicle, which in turn promotes longer, stronger hair. The many vitamins, minerals, and fatty acids in ginger also contribute to strengthening your hair strands to combat hair loss, and ginger contributes to restoring moisture loss.

    Does ginger make you urinate a lot? ›

    "Foods that have a diuretic effect [think celery, asparagus, beets, lemons, melons, ginger, and parsley] can make you thirsty because they cause you to urinate more.

    When not to take ginger? ›

    Pregnant or breastfeeding women, people with heart conditions, and people with diabetes should not take ginger without talking to their doctors. DO NOT take ginger if you have a bleeding disorder or if you are taking blood-thinning medications, including aspirin.

    How much ginger is too much in one day? ›

    Ginger is safe to eat daily, but experts recommend limiting yourself to 3 to 4 grams a day — stick to 1 gram daily if you're pregnant. Taking more than 6 grams of ginger a day has been proven to cause gastrointestinal issues such as reflux, heartburn and diarrhea.

    What will bring blood pressure down quickly? ›

    How Can I Lower My Blood Pressure Immediately?
    1. Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. ...
    2. Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. ...
    3. Relax!

    What herbs bring down blood pressure quickly? ›

    10 Herbs and Plants That May Lower Blood Pressure
    • Buchu. Buchu is a plant native to parts of South Africa. ...
    • Garlic. ...
    • Prickly custard apple. ...
    • Celery. ...
    • Basil. ...
    • Flaxseed. ...
    • Sesame. ...
    • Parsley.
    Dec 21, 2021

    Does ginger affect blood sugar? ›

    Ginger has been shown to modulate insulin release. Ginger promotes glucose clearances in insulin responsive peripheral tissues, which is crucial in maintaining blood glucose homeostasis (29). As well as, it is reported that 6-gingerol increases the glucose uptake at insulin responsive adipocytes (31).

    What are at least three medicinal uses of ginger? ›

    Ginger has been used for thousands of years for the treatment of numerous ailments, such as colds, nausea, arthritis, migraines, and hypertension.

    Does ginger help in hair growth? ›

    Ginger can boost blood circulation to your scalp when applied topically. This can help deliver essential nutrients to your hair follicles and keep them well-nourished and help the hair growth cycle.

    What is the best pill to stay hard? ›

    How oral medications differ
    • Sildenafil (Viagra). This medication is most effective when taken on an empty stomach one hour before sex. ...
    • Vardenafil (Levitra, Staxyn). This medication also is most effective when taken one hour before sex and can be taken with or without food. ...
    • Tadalafil (Cialis). ...
    • Avanafil (Stendra).

    Does ginger affect sleep? ›

    Ginger Tea

    Ginger's health benefits are well-documented, and consumed in any form it's great for treating nausea and sore throats. It's also an anti-inflammatory food and is rich in antioxidants. Ginger tea is a naturally caffeine-free beverage, so it won't interfere with your sleep if you drink it before bedtime.

    What does drinking ginger at night do? ›

    Drinking it before bed can help calm down your stomach and promote sleep. Relieve sore throat. And also gives you that vitamin C to help with your cold. If you're feeling under the weather, a boost of vitamins and antioxidants from lemon juice and ginger will ease your symptoms and help you sleep easy.

    Who should not take ginger? ›

    Stay on the safe side and avoid use. Children: Ginger is possibly safe when taken by mouth for up to 4 days by teenagers around the start of their period. Bleeding disorders: Taking ginger might increase your risk of bleeding. Heart conditions: High doses of ginger might worsen some heart conditions.

    How to use ginger for arthritis pain? ›

    Ways To Incorporate Ginger Into Your Routine

    Adding ginger to your meals can help reduce inflammation and joint pain. Try adding it to salads, stews, soups, or stir-fries with other anti-inflammatory foods like turmeric and garlic. Infused oils are another way to get the benefits of ginger into your diet.


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