Ginger may have numerous health benefits due to anti-inflammatory, anti-nausea, and other properties. It may aid digestion, reduce nausea, manage arthritis, alleviate menstrual symptoms, and more.
Ginger comes from a flowering plant originating in Southeast Asia. It adds flavor to sweet and savory foods and has a range of health benefits. It belongs to the Zingiberaceae family, and it’s closely related to turmeric, cardamom, and galangal.
The rhizome, or underground part of the stem, is the part commonly used as a spice. It’s often called ginger root or just ginger.
Read on to learn more about the possible health benefits of ginger.
Gingerol is the main bioactive compound in ginger. It’s responsible for many of ginger’s potential medicinal properties.
Gingerol has powerful anti-inflammatory and antioxidant effects, according to
Ginger
Ginger may help relieve nausea and vomiting for people undergoing certain types of surgery, and it may also help reduce chemotherapy-related nausea.
It’s best to talk with a doctor before taking large amounts if you’re pregnant as it may not be safe.
Ginger may play a role in weight loss, according to studies in humans and animals.
One
Ginger’s ability to influence weight loss may be due to certain mechanisms, such as its potential to reduce inflammation
Osteoarthritis (OA) involves degeneration of the joints, leading to symptoms such as joint pain and stiffness.
Ginger may help reduce pain. However, more research is necessary.
Some research suggests ginger may help with lowering or managing blood sugar levels.
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The review looked at results from 10 trials, in which participants took 1,200 to 3,000 milligrams (mg) per day for 8 to 13 weeks.
The results did not suggest that ginger supplements affected the lipid profile.
A 2019 review also found evidence that ginger can reduce HbA1c in people with type 2 diabetes, but the authors did not conclude that it can lower fasting blood sugar levels.
A 2015 study found that taking 2 grams of ginger powder supplements for 12 weeks could improve apolipoprotein B, apolipoprotein A-I, and malondialdehyde (MDA) levels in people with type 2 diabetes when compared with the control group.
However, this was one small study, and more research is necessary to confirm these results.
According to a 2024 review, ginger can support digestive health in people with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) by:
- promoting gastric motility, or easing the movement of food through the gastrointestinal (GI) tract
- stimulating digestive juices
- relieving GI discomfort
The review also suggests that 2000 mg of ginger daily could help:
- reduce inflammation
- manage dyspepsia, or indigestion
- protect against colorectal cancer
- prevent ulceration in the digestive tract
Ginger may help relieve dysmenorrhea, also known as menstrual pain.
Some research has suggested that ginger is as effective as mefenamic acid and ibuprofen in relieving menstrual pain.
However, more studies are necessary to better understand this.
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More research is necessary. Speak with a doctor if you have concerns about your cholesterol levels. Your doctor can advise on whether ginger may help, as well as recommending other methods of managing cholesterol.
Ginger may have anticancer properties due to gingerol and various other antioxidant and anti-inflammatory compounds.
According to a 2022 review, in vitro studies suggest that ginger may help prevent cancer cells. However, the review also notes that clinical trials do not support these findings and have inconsistent results.
Most studies relating to ginger and cancer risk have not involved humans. While ginger may have some anticancer properties, more research is necessary.
Some
Oxidative stress and chronic inflammation may be key drivers of Alzheimer’s disease and age-related cognitive decline. Ginger may help protect against these, though more research is necessary.
Ginger’s antimicrobial properties could make it useful for fighting bacterial and fungal infections.
A 2020 study found it may be effective against:
- Staphylococcus aureus (S. aureus), which is responsible for a range of conditions
- Escherichia coli (E. coli), a cause of intestinal infections
- Candida albicans (C. albicans), which causes fungal infections in the mouth and vagina
Further studies are necessary to better understand the potential benefits of ginger against infections.
Ginger is safe for most people to consume in moderation.
In large doses, however, it
- abdominal discomfort
- heartburn
- diarrhea
- mouth and throat irritation
Ginger may not be safe during pregnancy, so it is best to contact a doctor for advice before consuming it.
One teaspoon (2 grams) of raw ginger contains 0.1 mg of vitamin C. It also contains small amounts of calcium, magnesium, and other minerals.
Ginger is likely safe for most people to use in moderation. It is best to check first with a health professional before consuming ginger if you are pregnant.
Ginger contains nutrients and bioactive compounds that may have a range of benefits for your body and brain.
Some possible benefits include treating nausea, supporting digestion, reducing osteoarthritis pain, managing blood sugar, and more.
However, more research is necessary to confirm the benefits of ginger.
