The Health Benefits of Ginger

Ginger is a plant that has been used to treat ailments for thousands of years. Not only is ginger a delicious addition to cooking because of its spicy and unique flavor, but it's also great for your health. 

Here are six health benefits of ginger and how to add it to your diet.

1. Prevents cell damage

Ginger root has one of the highest levels of antioxidants compared to other foods, says Chika Anekwe, MD, MPH, an obesity medicine physician at Massachusetts General Hospital in Boston. Only pomegranates and other antioxidant-rich berries surpass it. 

2. Reduces inflammation

Ginger also acts as an anti-inflammatory thanks to its antioxidant properties. An excess of free radicals can cause inflammation — your body's natural immune response to harmful foreign objects. 

Typically, inflammation goes away once your body repairs itself. But, when you're experiencing oxidative stress, it can cause chronic inflammation. This causes your body to damage healthy cells, tissues, and organs. Chronic inflammation may lead to diseases like heart attacks or chronic pain like arthritis. 

A large 2001 study conducted in patients with osteoarthritis in the knee found that 63% of those who took ginger extract twice daily for six weeks saw reduced knee pain due to inflammation, compared to 50% for the control group.

3. Treats nausea 

One of the most well-established benefits of ginger is helping symptoms of nausea and vomiting. 

Ginger contains a compound called gingerol.  Gingerol is known for improving gastric motility — the passage of food through the body — and suppressing muscle spasms. This can help settle the stomach and reduce symptoms of nausea and vomiting.

Ginger is also a safe and effective herbal remedy for pregnant women with morning sickness. A small 2009 study tested the effectiveness of ginger capsules on pregnant women experiencing nausea and vomiting. Pregnant women who took four 250mg ginger capsules daily for four days experienced less nausea and less vomiting than women who received a placebo.

4. Eases menstrual pains 

Ginger can also act as a remedy for menstrual cramps. Ginger, suppresses the production of chemicals that make your uterus contract, causing pain. 

In a 2015 study, scientists reviewed previous research looking at the effects of ginger on menstrual pains and concluded that 750 to 2000mg of ginger powder can help relieve pain during the first three to four days of the menstrual cycle.

5. May regulate blood sugar levels

There is also some evidence to suggest ginger can help control blood sugar levels in people with 

diabetes by increasing glucose uptake in muscle cells without insulin. 

A small 2015 study in an Iranian journal tested the effects of ginger on those with type 2 diabetes. It found that taking 2g per day of ginger powder improved blood sugar indicators. 

Another study from 2018 found that taking ginger capsules reduced blood glucose levels in women with gestational diabetes.

6. May treat indigestion 

Ginger stimulates digestive enzymes responsible for moving food through the body more quickly, which prevents gas. "[It] helps the body break down gas and get rid of gas more effectively," Ankewe says. 

A small 2008 study in a European journal tested the effects of ginger on healthy people. Researchers concluded that taking three 1,200 mg ginger capsules sped up gastric emptying — the process where food leaves the stomach and enters the small intestine — and encouraged more antral contractions, which are necessary for breaking up and digesting food.

How to add ginger to your diet 

You can easily incorporate ginger into your diet by: 

Adding a few pieces of fresh ginger to hot water to make tea  

Adding finely chopped fresh ginger or powdered ginger to curries or stir-fries

Mixing a bit of ginger into your morning smoothie

Baking cookies, cakes, or pastries with ginger 

If you don't like the taste of ginger, you can buy ginger capsules from your local pharmacy. While ginger is very safe, it is best not to consume more than one gram of ginger a day, or you may experience throat burn or heartburn.