From relieving colds to alleviating nausea, studies show that ginger has multiple health benefits.
Studies now show that ginger may offer a wide range of health benefits, from lowering blood sugar and “bad” cholesterol to reducing inflammation and supporting heart health.
These are some of the most important benefits of ginger:
1- Relieve nausea
Several clinical trials have shown that ginger can reduce nausea and vomiting, especially when compared to a placebo. The NHS even recommends foods or teas containing ginger to relieve nausea, according to Deepa Kamdar, lecturer in pharmacy practice at Kingston University, in an article published by The Independent.
Ginger appears to be particularly effective in treating nausea during pregnancy. In small doses, it is a safe and effective option for people who do not respond well to standard anti-nausea treatments.
There is also promising evidence that ginger can help treat chemotherapy-induced nausea, although results are mixed for motion sickness and post-surgical nausea.
Researchers believe that ginger’s anti-nausea effects may work by blocking serotonin receptors and affecting both the intestines and the brain. It may also help reduce gas and bloating in the digestive system.
2- Anti-inflammatory
Ginger is rich in bioactive compounds, such as gingerol and shogaol, which have powerful antioxidant and anti-inflammatory properties.
Recent research suggests that ginger supplements may help regulate inflammation, especially in autoimmune conditions. One study found that ginger reduces the activity of neutrophils, which are white blood cells that often become overactive in diseases such as lupus, rheumatoid arthritis, and antiphospholipid syndrome.
Neutrophils produce extracellular traps (NETs), which are mesh-like structures used to trap and kill pathogens, but when these NETs form in excess, they can fuel autoimmune diseases. In the study, eating ginger daily for one week significantly reduced the formation of these traps.
Although this study used ginger supplements, it is unclear whether fresh ginger or tea had the same effect. However, the results suggest that ginger may be a beneficial natural option for people with certain autoimmune diseases, although more research is needed.
Ginger also has antimicrobial properties, which means it can help fight bacteria, viruses, and other harmful microbes. Besides its anti-inflammatory effects, ginger is a popular remedy for relieving cold and flu symptoms, such as sore throat.
3- Pain control
Regarding pain, research on ginger is encouraging, although not conclusive. Some studies show that ginger extract can reduce knee pain and stiffness in people with osteoarthritis, especially during the early stages of treatment. However, results vary, and not everyone notices the same level of relief.
For muscle pain, one study found that taking two grams of ginger daily for 11 days reduced pain after exercise.
Ginger may also relieve menstrual pain. In fact, some studies suggest that its effectiveness is comparable to that of non-steroidal anti-inflammatory drugs such as ibuprofen.
Researchers believe that ginger works by activating pathways in the nervous system that reduce pain signals, and may also inhibit inflammatory chemicals such as prostaglandins and leukotrienes.
4- Support heart health and diabetes
High blood pressure, high blood sugar, and high “bad” cholesterol (low-density lipoprotein or LDL cholesterol) are risk factors for heart disease. Ginger may help treat these three factors.
A 2022 review of 26 clinical trials found that ginger supplements can significantly improve cholesterol levels—lowering triglycerides, total cholesterol, and low-density lipoprotein (LDL) cholesterol, while raising good cholesterol (HDL).
Also ginger may also lower blood pressure.
For people with type 2 diabetes, ginger can offer additional benefits. A review of 10 studies found that eating 1 to 3 grams of ginger daily for 4 to 12 weeks helped improve both cholesterol levels and blood sugar control.
These benefits appear to come from multiple mechanisms, including improved insulin sensitivity, increased cellular glucose uptake, and reduced oxidative stress. Ginger’s anti-inflammatory properties may also contribute to its heart-protective effects.
5- Brain health and cancer research
Emerging evidence suggests that ginger may also offer neuroprotective and anti-cancer benefits, and laboratory studies show that ginger compounds can help protect brain cells from oxidative damage, a major factor in neurodegenerative diseases such as Alzheimer’s.
Other laboratory research has found that ginger can slow the growth of some cancer cells. However, these findings are still in their early stages, and more research is needed to confirm their significance in humans.
Ginger is generally safe when taken as food or tea, but like any nutritional supplement, it should be used in moderation.
Doses greater than 4 grams daily may cause side effects such as heartburn, bloating, diarrhea, or mouth irritation. These effects are usually mild and temporary.
Some groups should be careful when taking high doses. Ginger may increase the risk of bleeding in people who take blood thinners, such as warfarin, aspirin, and clopidogrel, and can enhance the effect of diabetes or blood pressure medications, which may lead to low blood sugar or blood pressure. Pregnant women should also consult a doctor before using high doses.