A flowering plant originating in Southeast Asia, ginger belongs to the Zingiberaceae family.
This plant, which is among the healthiest spices on the planet, is closely related to galangal, turmeric, and cardamom.
The underground part of the stem called rhizome is the part commonly used as a spice.
A very common ingredient in recipes, ginger root can be used powdered, dried, or fresh. What’s more, it’s sometimes included in some cosmetics, processed foods, and beverages including tea and water.
There are a number of benefits of ginger water and ginger tea.
In this article, we give you 12 proven health benefits of ginger that are backed by scientific research.
1. Can calm morning sickness and other forms of nausea
Ginger may work against nausea.
This plant may help get rid of vomiting and nausea for individuals undergoing certain types of surgery. It may also have positive effects on chemotherapy-related nausea. However, larger human studies are necessary.
In addition, it can be effective at treating pregnancy-related nausea like morning sickness.
A review of 12 studies in 1,278 pregnant women found that a 1.1- or 1.5-gram ginger may help reduce nausea symptoms. However, ginger was found to have no effects on vomiting episodes.
Ginger is generally safe, but your doctor should know best. If you are pregnant, it’s important that you talk to your doctor before taking large amounts.
Women who have had miscarriages or who are close to labor are recommended to avoid ginger.
2. May aid weight loss
Human and animal studies have shown that ginger may play a role in weight loss.
In fact, a 2019 literature review found that supplementing with ginger has significantly reduced the waist–hip ratio, body weight, and the hip ratio in overweight or obese individuals.
Another study in 80 obese women found that this plant could also help lower blood insulin levels and reduce body mass index (BMI).
Study participants were administered high daily doses (2 grams) of ginger powder for a 12-week period.
A literature review of functional foods conducted in 2019 has also shown ginger to have a very positive effect on weight loss and obesity; additional studies are however necessary.
The evidence demonstrating ginger’s positive effects on obesity is stronger in animal studies: mice and rats fed with ginger extract or ginger water consistently experienced body weight reductions, even when they are fed high-fat diets.
The plant’s ability to aid weight loss may be related to its potential to help reduce inflammation or increase the number of calories burned.
3. Can help fight infections
Gingerol, which is a phenolic compound found in ginger, can help reduce the risk of infections.
Ginger extract has been found to prevent the growth of various types of bacteria.
A 2008 study found gingerol to work against the oral bacteria linked to inflammatory gum diseases, including periodontitis and gingivitis.
What’s more, fresh ginger may also fight against the common cause of respiratory infections known as the respiratory syncytial virus (RSV).
4. Provides powerful medicinal properties
Being used in various forms of traditional and alternative medicine, ginger has been used to help fight the common cold and flu, reduce nausea, and aid digestion.
Its unique flavor and fragrance stem from its natural oils—gingerol is the most important.
Being the main bioactive compound in ginger, gingerol plays a major role in ginger’s medicinal properties. Research suggests that it has powerful antioxidant and anti-inflammatory effects, e.g., it may help reduce oxidative stress.
5. Can help with osteoarthritis
Osteoarthritis (OA) is affecting millions of people in the world. It involves joint degeneration, causing symptoms, such as stiffness and joint pain.
A literature review demonstrated that ginger has reduced pain and disability in people with OA; observed therein are only mild side effects, including dissatisfaction with its taste. However, nearly 22% of the study participants dropped out due to its unpleasant taste and the stomach upset it caused.
Study participants were administered between 500 mg and 1 gram of ginger daily from 3 to 12 weeks, and most of them had OA of the knee.
Moreover, a 2011 study found that a combination of topical ginger, sesame oil, mastic, and cinnamon can help reduce stiffness and pain in people with OA of the knee.
6. May help lower levels of cholesterol
The foods you consume can highly affect your LDL (bad) cholesterol levels. High LDL (bad) cholesterol levels have been associated with an increased risk of heart disease.
A 2018 study in 60 people with hyperlipidemia found a 17.4% reduction of LDL (bad) cholesterol levels in the 30 people administered with 5 grams of ginger-pasted powder each day over a 3-month period.
While the result is impressive, it’s also vital to consider the high ginger doses administered to the participants.
Many participants, who received doses of 500 mg–1 gram of ginger in an OA study, have dropped out due to its bad taste in the mouth.
With 5–10 times higher doses taken during the hyperlipidemia study, most people may likely have difficulty taking a dose of 5 grams for long enough to see results.
In addition, a 2008 study demonstrated that people administered with 3 grams of ginger powder everyday also experienced significant reductions in most cholesterol markers. In fact, there has been a 10% drop in their LDL (bad) cholesterol levels over a period of 45 days.
A study in rats with diabetes or hypothyroidism supported these findings. Ginger extract has been found to reduce levels of LDL (bad) cholesterol the same way the cholesterol-lowering drug atorvastatin does.
Study participants from all the abovementioned studies also experienced reductions in their total cholesterol. The 2008 study participants and the lab rats have experienced reductions in their blood triglycerides as well.
7. Contains anti-cancer properties
Ginger has anti-cancer properties, which are attributed to the compound viewed as especially powerful, gingerol.
A study in individuals at normal risk for colorectal cancer found that a 2-gram ginger extract daily for 28 days significantly decreased pro-inflammatory signaling molecules in the colon.
However, when a follow-up study in people at a high risk for colorectal cancer has been conducted, it didn’t show the same results.
Being studied as an alternative remedy for certain types of cancer, ginger has been found to be effective in liver cancer, pancreatic cancer, and other gastrointestinal cancers. What’s more, it may also help be effective against ovarian and breast cancers. Further research is however necessary.
8. May drastically improve heart disease risk factors and lower blood sugars
Ginger may potentially contain potent anti-diabetic properties.
A 2015 study in 41 people with type 2 diabetes found that a 2-gram ginger powder everyday has reduced fasting blood sugar by 12%.
It also leads to a 10% reduction in hemoglobin A1c (HbA1c), which is a marker for blood sugar levels, in just 12 weeks.
Moreover, a 23% reduction in malondialdehyde (MDA), which is a marker of oxidative stress, and a 28% reduction in the Apolipoprotein B/ApolipoproteinA-I ratio were observed. A high MDA level and high ApoB/ApoA-I ratio are both major heart disease risk factors.
Although impressive results are presented, it is important to note that this was just one small study. Larger human studies are still necessary before making any recommendations.
A 2019 literature review has shown ginger to significantly reduce HbA1c in people with type 2 diabetes. The same review, however, also found that this plant does not affect fasting blood sugar.
9. Can help treat chronic indigestion
Characterized by discomfort and recurrent pain in the upper part of the stomach, chronic indigestion is caused by eating too quickly, overeating, eating greasy or spicy foods, or consuming too much chocolate or carbonated beverages.
However, delayed emptying of the stomach is believed to be the major driver of indigestion. Ginger may help speed up the emptying of the stomach.
In a small 2011 study, people with functional dyspepsia were given either ginger capsules or a placebo, followed by soup an hour later. Those who were administered with ginger emptied their stomach after 12.3 minutes, while those who received the placebo emptied theirs after 16.1 minutes.
The same effects were observed in people without indigestion. A 2008 study in 24 healthy individuals conducted by some members of the same research team found that consuming ginger accelerated emptying of the stomach. People who received ginger emptied their stomach after 13.1 minutes, while 26.7 minutes for those who received the placebo.
10. May reduce menstrual pain
The pain felt during the menstrual cycle is called dysmenorrhea.
Ginger has been traditionally used for pain relief, including menstrual pain.
More recent studies have found ginger to be more effective and equally as effective as drugs such as acetaminophen/caffeine/ibuprofen (Novafen) and mefenamic acid.
However, quality research with a larger number of participants is however necessary.
11. May protect against Alzheimer’s disease and improve brain function
Chronic inflammation and oxidative stress, which are believed to be among the key drivers of age-related cognitive decline and Alzheimer’s disease, can potentially accelerate the aging process.
Some animal studies found that ginger’s bioactive compounds and antioxidants can inhibit inflammatory responses in the brain.
Some evidence also suggests that ginger may directly help enhance brain function. In fact, a 2012 study in middle-aged women found daily doses of ginger extract to improve working memory and reaction time.
Moreover, several animal studies found that ginger may protect against age-related decline in brain function.
12. Soothes sore muscles
Ginger has been known to kill pain. A study in athlete women found that a 6-week administration of ginger and cinnamon reduced muscle soreness.
Conclusion
Packed with nutrients and bioactive compounds, ginger has powerful benefits for your brain and body, making it one of the many superfoods on the planet. There are indeed several uses of ginger.
Although several ginger benefits mentioned above are backed by science, further human research is necessary before making any recommendations.
