Ginger is loaded with nutrients
and bioactive compounds
that have powerful
benefits for your body and
brain.
Here are 11 health benefits of ginger that are
supported by scientific research.
1. Ginger Contains Gingerol, a
Substance With Powerful Medicinal
Properties
Ginger is a flowering plant that originated from
China.
It belongs to the Zingiberaceae family, and is
closely related to turmeric , cardomon and
galangal.
The rhizome (underground part of the stem) is
the part commonly used as a spice. It is often
called ginger root, or simply ginger.
Ginger has a very long history of use in various
forms of traditional/alternative medicine. It has
been used to help digestion, reduce nausea and
help fight the flu and common cold, to name a
few.
This is what ground, fresh and sliced ginger looks
like:
Ginger can be used fresh, dried, powdered, or as
an oil or juice, and is sometimes added to
processed foods and cosmetics. It is a very
common ingredient in recipes.
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, responsible for much of its medicinal
properties. It has powerful anti-inflammatory and
antioxidant effect.
2. Ginger Can Treat Many Forms of
Nausea, Especially Morning Sickness
Ginger appears to be
highly effective against
nausea.
For example, it has a long
history of use as a sea
sickness remedy, and
there is some evidence
that it may be as effective
as prescription medication.
Ginger may also relieve nausea and vomiting
after surgery, and in cancer patients undergoing
chemotherapy.
But 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, 1.1-1.5 grams
of ginger can significantly reduce symptoms of
nausea.
However, ginger had no effect on vomiting
episodes in this study.
Although ginger is considered safe, talk to your
doctor before taking large amounts if you are
pregnant. Some believe that large amounts can
raise the risk of miscarriage, but there are
currently no studies to support this.
3. Ginger May Reduce Muscle Pain
and Soreness
Ginger has been shown to
be effective against
exercise-induced muscle
pain.
In one study, consuming 2
grams of ginger per day, for 11 days, significantly
reduced muscle pain in people performing elbow
exercises.
Ginger does not have an immediate impact, but
may be effective at reducing the day-to-day
progression of muscle pain.
These effects are believed to be mediated by the
anti-inflammatory properties.
4. The Anti-Inflammatory Effects Can
Help With Osteoarthritis
Osteoarthritis is a
common health problem.
It involves degeneration of
the joints in the body,
leading to symptoms like
joint pain and stiffness.
In a controlled trial of 247 people with
osteoarthritis of the knee, those who took ginger
extract had less pain and required less pain
medication.
Another study found that a combination of
ginger, mastic, cinnamon and sesame oil, can
reduce pain and stiffness in osteoarthritis
patients when applied topically.
5. Ginger 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 recent 2015 study of 41 participants with
type 2 diabetes, 2 grams of ginger powder per
day lowered fasting blood sugar by 12% ( 11).
It also dramatically improved HbA1c (a marker
for long-term blood sugar levels), leading to a
10% reduction over a period of 12 weeks.
There was also a 28% reduction in the ApoB/
ApoA-I ratio, and a 23% reduction in markers for
oxidized lipoproteins. These are both major risk
factors for heart disease.
This graph shows what happened:
Photo Source: Suppversity .
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.
6. Ginger Can Help Treat Chronic
Indigestion
Chronic indigestion
( dyspepsia ) is
characterized by recurrent
pain and discomfort in the
upper part of the
stomach.
It is believed that delayed emptying of the
stomach is a major driver of indigestion.
Interestingly, ginger has been shown to speed up
emptying of the stomach in people with this
condition.
After eating soup, ginger reduced the time it took
for the stomach to empty from 16 to 12 minutes.
In a study of 24 healthy individuals, 1.2 grams of
ginger powder before a meal accelerated
emptying of the stomach by 50%
7. Ginger Powder May Significantly
Reduce Menstrual Pain
Menstrual pain ( dysmenorrhea) refers to pain felt
during a woman’s menstrual cycle.
One of the traditional uses of ginger is for pain
relief, including menstrual pain.
In one study, 150 women were instructed to take
1 gram of ginger powder per day, for the first 3
days of the menstrual period.
Ginger managed to reduce pain as effectively as
the drugs mefenamic acid and ibuprofen.
8. Ginger May Lower Cholesterol
Levels
High levels of LDL
lipoproteins (the “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 45-day study of 85 individuals with high
cholesterol, 3 grams of ginger powder caused
significant reductions in most cholesterol
markers.
This is supported by a study in hypothyroid rats,
where ginger extract lowered LDL cholesterol to
a similar extent as the cholesterol-lowering drug
atorvastatin.
Both studies also showed reductions in total
cholesterol and blood triglycerides.
9. Ginger Contains a Substance That
May Help Prevent Cancer
Cancer is a very serious
disease that is
characterized by
uncontrolled growth of
abnormal cells.
Ginger extract has been
studied as an alternative treatment for several
forms of cancer.
The anti-cancer properties are attributed to 6-
gingerol, a substance that is found in large
amounts in raw ginger.
In a study of 30 individuals, 2 grams of ginger
extract per day significantly reduced pro-
inflammatory signalling molecules in the colon.
However, a follow-up study in individuals at a
high risk of colon cancer did not confirm these
findings.
There is some, albeit limited, evidence that
ginger may be effective against pancreatic
cancer, bre*st cancer and ovarian cancer. More
research is needed.
10. Ginger May Improve Brain
Function and Protect Against
Alzheimer’s Disease
Oxidative stress and chronic inflammation can
accelerate the aging process.
They are believed to be among the key drivers of
Alzheimer’s disease and age-related cognitive
decline.
Some studies in animals suggest that the
antioxidants and bioactive compounds in ginger
can inhibit inflammatory responses that occur in
the brain.
There is also some evidence that ginger can
enhance brain function directly. In a study of 60
middle-aged women, ginger extract was shown to
improve reaction time and working memory.
There are also numerous studies in animals
showing that ginger can protect against age-
related decline in brain function.
11. The Active Ingredient in Ginger
Can Help Fight Infections
Gingerol, the bioactive
substance in fresh ginger,
can help lower the risk of
infections.
In fact, ginger extract can
inhibit the growth of many
different types of bacteria.
It is very effective against the oral bacteria
linked to inflammatory diseases in the gums,
such as gingivitis and periodontitis.
Fresh ginger may also be effective against the
RSV virus , a common cause of respiratory
infections.