Ancient writings from Rome, Greece, China, and Arab countries all describe ginger’s uses as a medicine. It was especially popular in Asian medicine as a treatment for stomach issues, including nausea and diarrhea. Other traditional medical uses for ginger include treating muscle and joint pain, cold and flu symptoms, stomach pain, menstrual cramps, and skin burns. (1,2) Today, people still consider ginger a natural way to soothe an upset stomach, and there’s research to back up its health benefits. Ginger is also used in tons of modern recipes.
Defining Ginger and Understanding What It’s Good for
Ginger is a tropical flowering plant that originally grew in Southeast Asia but is now widely available from growers around the world. It’s classified as a member of the Zingiberaceae family, making it a close relative of turmeric. (3) The scientific name for ginger is Zingiber officinale, which is thought to come from the Sanskrit name for the spice (singabera). The leafy plant grows to about three feet tall and produces clusters of greenish-purple flowers. Ginger’s root or rhizome is the part used as a spice or healing aid. Depending on the variety, the inside of the root can be yellow, red, or white. It’s harvested by pulling the entire plant out of the soil, removing the leaves and cleaning the root. Ginger can be eaten fresh, dried and stored as a spice, or made into tablets, capsules, and liquid extracts. There’s about 2 percent of essential oil in the root, which is used in the cosmetic industry as a fragrance in soaps and beauty products. (2) 1 tablespoon of fresh ginger has:
5 calories1 gram (g) of carbohydrate0.1 g of dietary fiber0.1 g of protein0 g fat0.1 g of sugar
Vitamins and minerals present in fresh ginger in trace amounts:
Vitamin B3 and B6IronPotassiumVitamin CMagnesiumPhosphorusZincFolateRiboflavinNiacin
Ginger is generally considered safe when eaten as part of a healthy diet. (2) Concentrated supplements deliver the root’s chemical compounds in higher doses and run the risk of causing possible side effects, like heartburn, gas, or diarrhea.
1. Soothes an Upset Stomach
The chemical compounds in ginger are believed to ease stomach pain and aid digestion. Modern research has found evidence that it can be helpful. Ginger has long been proposed as a remedy to ease morning sickness during pregnancy — studies have shown it’s a safe and possibly effective way to help reduce nausea. (1) But its ability to help with stomach issues goes beyond pregnancy. Ginger may also help relieve nausea and vomiting after surgery and in people going through chemotherapy. (6) Eating ginger may improve indigestion symptoms by helping the stomach empty faster. One small study found that taking 1.2 g of ginger capsules before a meal sped up the digestion process in people with indigestion. (7)
2. Reduces Inflammation
Ginger is sometimes taken as a supplement for rheumatoid arthritis and osteoarthritis (two painful conditions causing joint damage). Since ginger is an anti-inflammatory, it may also be able to ease joint pain due to inflammation from arthritis. An older study found that people with knee osteoarthritis who took ginger extract had less pain and used less pain medication. But they did experience some mild stomach upset because of the higher concentration of ginger extract. (8) More recent research has focused on applying ginger extract to the skin of the painful joint. (9) Topical ginger treatments may be effective in reducing arthritis pain without causing the side effects. (10)
3. Lowers Blood Sugar
Adding ginger to your diet could help improve blood sugar levels and lower your risk of developing type 2 diabetes. In one study on people with type 2 diabetes, researchers found that those who took 1,600 milligrams (mg) of ginger powder for 12 weeks had improved insulin sensitivity, lower triglycerides, and lower total cholesterol when compared with the control group. (11) Another study found that 2 g of powdered ginger supplement per day significantly lowered fasting blood sugar in people with type 2 diabetes. (12)
5. Relieves Menstrual Cramps
When it comes to period pain, ginger might actually be right up there with pain medications, like ibuprofen (Advil). Once study found that women who took 250 mg ginger capsules four times a day had the same pain relief as those who took 250 mg of mefenamic acid or 400 mg ibuprofen capsules four times per day. (15,16)
6. Mitigates Respiratory Viruses
In addition to its many other benefits, gingerol might help prevent infections. One study found fresh ginger may be effective against the respiratory syncytial virus (HRSV), a common cause of cold-like symptoms and respiratory infections. (18) The ginger compounds gingerol and shogaol may help fight off a cold because they can lower a fever, reduce pain, and suppress a cough. (19) When buying ginger for a recipe, it’s healthier to opt for the fresh root rather than the dried, powdered form. You’ll get more of the gingerol that way. The root should be smooth and firm with no shriveling or mold on it. Peel away the brown layer of skin with a vegetable peeler or paring knife, and then slice or chop it any way you’d like. Use ginger for extra flavor in:
Marinades for meat and fishAsian-inspired stir fryHomemade salad dressingSoupsSmoothiesSweet potato and carrot dishesTea – boil it in hot water alone or add lemon and a bit of sugarCocktailsBaked desserts
Pickled ginger is often paired with sushi or found in ramen dishes. It also goes well in salads or soups. You can buy it in a jar or make it yourself at home. If you’re unable to get fresh ginger, the powdered spice will work as a substitute. In this case, the taste and smell will be different, and you’ll want to use less. About ¼ teaspoon of powdered ginger is equal to 1 teaspoon of fresh ginger. (20) Powdered ginger is more commonly used when baking. Growing ginger is pretty simple. Like potatoes, you can start a new ginger plant from a healthy root you buy at the produce market. Look for one that’s about 3 to 5 inches and has some buds growing on it. (21) Soak the root in water for a few hours before planting to encourage growth. Follow these steps, too:
Can you eat too much ginger?
Ginger is safe as a part of a balanced diet. If you’re adding it to food, you’re likely not eating large amounts. Concentrated ginger that’s found in extracts or capsules can cause stomach issues, like heartburn, gas, or diarrhea, for some people.
Does ginger interact with any medications?
In general, you should talk to your doctor about any dietary supplements you’re taking, and you should do so before upping your ginger intake. Researchers don’t know a lot about how ginger may interact with prescription medications. It’s typically thought of as safe, but it’s always best to check with your doctor.
Which has more health benefits: fresh or dried ginger?
Fresh ginger has all the natural chemical compounds intact. You lose some of the gingerol when the root is dried and ground into a powder. Fresh ginger seems to work better for fighting infections. (18)
What foods does ginger taste best with?
Ginger works with lots of things, but you can’t go wrong making it into a marinade or dressing. Mix it with soy sauce, garlic, and olive oil, and toss it into any stir fry or salad. The root also pairs very well with carrots and sweet potatoes in soup.
Are there any reasons someone should avoid ginger?
There is conflicting research on whether people with gallstones should avoid ginger. Some experts believe it could be unsafe because it may cause the liver to produce more bile, which flows to the gallbladder. Check with your doctor before trying ginger if you have gallstones or any gallbladder issues.
Is candied ginger good for you?
Candied ginger still has ginger, so it will have the root’s health benefits. But because of its high sugar content, you should limit how much you eat to avoid weight gain.
Should people with type 2 diabetes eat ginger?
Ginger is not only safe to eat if you have type 2 diabetes, but it may also help to reduce insulin resistance, which is the hallmark of type 2 diabetes. (11)
How long does fresh ginger stay good?
Fresh ginger can last in the refrigerator for up to three weeks as long as you don’t peel it. If you notice wrinkling or mold, it’s time to toss the root. It also freezes very well if you don’t plan to use it right away.
