Ginger adds a spicy touch to everyday stews and festive cookies. It is also a botanical remedy associated with different health benefits.
It’s not a panacea, says Megan Crichton, a researcher and nutritionist at the Queensland University of Technology in Australia who studies the root. But it can help relieve some symptoms, including nausea and pain, he says. Check out some of the benefits below.
Nausea relief
Ginger has been used for millennia to treat a range of problems, from colds and headaches to stomach aches, joint pain, fatigue and muscle pain. It is a traditional spice in Ayurveda and Chinese medicine, where it is considered a “warming” ingredient capable of stimulating digestion, improving circulation and increasing vitality. Some of these uses have already been studied in the laboratory, with varying levels of evidence.
Among the best-established effects is relief from nausea, says Kalgi Modi, an interventional cardiologist at Louisiana State University Health who advises patients on the therapeutic use of ginger.
The root contains more than 400 chemical compounds, but two of them – gingerol and shogaol – are mainly responsible for its anti-nausea effect and spicy flavor. These substances appear to block chemical messengers linked to the gag reflex and speed up emptying of the stomach.
The studies mainly focus on nausea related to pregnancy and chemotherapy. Research suggests that ginger significantly reduces the intensity of nausea in both cases and reduces the frequency of vomiting in patients undergoing cancer treatment.
Most studies use supplements – capsules, tablets, powders and extracts – because they allow for more standardized doses than fresh ginger. Yet experts say all forms can provide benefits.
For those who can’t keep fluids down, Zhaoping Li, clinical nutrition manager at UCLA Health, recommends ginger tea, mints or supplements.
May reduce pain
Studies also indicate that ginger can reduce inflammation related to painful conditions, says Crichton. Preliminary data indicates a good response to knee pain caused by osteoarthritis and menstrual cramps.
For headaches or cramps, Modi suggests mixing fresh ginger juice with water and a little honey, or adding slices of the root to tea. She emphasizes, however, that ginger must play a complementary role: it does not replace medical treatment.
Contributes to general health
Besides relieving pain and nausea, ginger may work in other ways.
Modi classifies it as a “medicinal root” for its anti-inflammatory and antioxidant properties, which help protect cells and strengthen the immune system. There is also evidence that ginger improves blood sugar control and helps keep blood pressure under control, according to Crichton.
As it is consumed in small quantities, it is not a significant source of vitamins or minerals. It nevertheless offers moderate doses of magnesium, potassium and vitamins C and B6.
What is the best way to consume?
There is no healthier format. Ground ginger is convenient, while fresh ginger provides additional nutrients, like fiber. For general health, experts recommend about one teaspoon of ground ginger per day, or about an inch or so piece of fresh root.
Excesses should be avoided, says Crichton: very high doses can cause mild discomfort, such as heartburn, reflux and indigestion. People using certain medications should consult a healthcare professional before turning to supplements.
With its strong, spicy, slightly sweet flavor, ginger can enhance recipes and even reduce the need for salt and sugar, Modi says.
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