Why ginger is a lot better for your health than you may realize
There’s a reason ginger has been a staple for thousands of years in both kitchens and medicine cabinets alike. It may appear like little more than a humble root, but it packs plenty of benefits that extend beyond a unique flavor profile. “Ginger is well known for its ability to reduce nausea, but it also improves digestion and reduces inflammation, pain and can lower blood sugar,” says Kate Donelan, a registered dietitian with Stanford Health Care.
While such benefits have helped ginger earn a place as one of the most scientifically backed superfoods, it's still possible to eat too much of it, and there are several adverse outcomes associated with doing so.
Here's what ginger is, what it's good for and how much you'll want to actually consume.
What is ginger?
Ginger is a flowering plant that originated in southeast Asia but is now grown in many warm climates across the world. The root is the part of the plant most commonly eaten, which is also called the rhizome. “Ginger is cultivated by digging up the rhizome from the soil, cleaning it, then using it fresh, dried or ground,” explains Erin Palinski-Wade, a New Jersey-based registered dietitian and author of "2-Day Diabetes Diet."
Its warm, peppery flavor makes it a favorite in both sweet and savory dishes. “As a fresh ingredient, ginger can be used in marinades or added into salads, baked goods, sauces, glazes, soup, or main dishes," explains Palinski-Wade, "but it is more commonly dried and ground and used as a spice." Ginger can also be crystallized to be used as a syrup in cocktails or sodas or turned into a chewy, candy-like treat.
And for those seeking a concentrated dose, ginger supplements are also available and come in capsule, powder, oil or tincture form.
What is ginger good for? What does ginger do for the body?
No matter which kind of ginger you enjoy, the spice has a long history of therapeutic uses, most of which are supported by high-quality research.
One of its best-known benefits is aiding digestion. “Ginger stimulates gastric emptying and increases the movement of food through the digestive tract, which can help relieve stomach pain and bloating,” notes Palinski-Wade. In part for these reasons, meta-analysis shows ginger being especially effective in treating nausea related to motion sickness, chemotherapy or pregnancy.
Another major benefit lies in ginger’s anti-inflammatory and antioxidant properties that may help prevent chronic illnesses like arthritis, heart disease and neurodegenerative diseases. These benefits are primarily due to the main bioactive compound in ginger known as gingerol, explains Palinski-Wade.
Research also shows that ginger plays a role in blood sugar regulation and lowering cholesterol levels; and it can help bolster the body’s defenses against viruses and bacteria – which is one reason ginger tea is a popular go-to remedy for colds and flu. Ginger also provides small but beneficial amounts of vitamin C, magnesium and potassium – all of which play key roles in immune function, muscle activity and blood pressure regulation, says Donelan.
Can I have ginger every day?
Despite so many benefits, it's still best to enjoy ginger in moderation. Most adults can safely consume 3 to 4 grams of it daily, notes UCLA Health, which is about 1 to 2 teaspoons of fresh ginger. For pregnant women, the recommended maximum is closer to 1 gram per day.
Consuming too much ginger "can cause acid reflux, mouth or throat discomfort or diarrhea,” says Donelan. “And as a supplement, ginger can interact negatively with blood thinners." For such reasons, Donelan says, anyone with bleeding disorders or those taking medications for high blood pressure or diabetes "should discuss ginger use with their doctor.” Ditto for pregnant women, adds Palinski-Wade. And while allergic reactions to ginger are rare, they can occur and typically manifest as mouth irritation or skin rashes.
“So long as you’re not overdoing it though," says Donelan, "ginger can be a helpful and healing addition to your diet."