✓ Evidence Based

13 Proven Health Benefits of Ginger

Ginger is a potent herb known for its many health benefits. The impressive list of health benefits goes throughout the entire body, affecting many different areas for optimal health.

Although you may have heard of some well-known health benefits when it comes to ginger, there may be several benefits that may come as a surprise.

It can be easy for one to overlook ginger because it is not a common additive in foods or beverages. But it is easier than ever to add ginger to your routine. You can make a homemade ginger tea with fresh ginger, just by grating it and straining it with hot water, lemon, honey, or whatever you like.

Health Benefits of Ginger

Are you ready to start adding ginger to your daily routine? The health benefits are far and wide, and they can make all the difference for many.

Check out the information below to see the many health benefits of ginger, along with any potential risks.

1. It Can Prevent and Decrease Nausea

The most common and well-known benefit of ginger is to decrease nausea, upset stomach, and even motion sickness. Ginger can diminish nausea because it helps to regulate blood pressure and digestive function. (1)

There are tons of ways to add ginger or keep it on hand if you experience nausea or motion sickness often. See if you can keep it in your bag as a ginger lozenge or chew or keep some ginger tea around the house.

Nausea is a normal part of life for many, so adding in ginger can help prevent nausea from turning into vomiting. The relief often happens within a few minutes to a half-hour. Can you benefit from keeping ginger around the house or on the go to prevent nausea?

2. It Can Enhance Your Immune System

You do not have to get the occasional cold or sickness a few times a year. Ginger is not the only thing that can prevent this, but it certainly helps.

Ginger has tons of antioxidants, as well as many vitamins and minerals, such as essential B vitamins, potassium, vitamin C, magnesium, zinc, and more. The body requires all these nutrients daily to function and stay well.

 

Ginger tea is an easy option for when you are feeling ill, too. It can help to relieve a sore throat, relax your stomach, and give you a much-needed boost of necessary nutrients.

3. It Can Prevent and Help with Migraines

Migraines and headaches affect many people throughout the world for a variety of reasons. Those reasons can range from hormonal changes, stress, dehydration, and more.

Adding ginger to your diet can help to prevent and even manage migraine pain.

That can happen because ginger can help to increase serotonin levels. Too little serotonin can lead to migraine headaches. Increasing the level of serotonin minimizes inflammation, helping to relieve tension related to serotonin. (2)

If you suffer from migraines, be sure to go to a healthcare professional to see if there are any underlying hormonal or stress issues. And, in the meantime, try to add in some ginger to help reduce symptoms.

4. It Can Reduce Free Radical Buildup

Ginger is high in antioxidants, and antioxidants are necessary to reduce free radicals. Free radicals build up in the body for various reasons, including a nutrient-poor diet, environment, chronic stress, and unhealthy habits, for example.

Too many free radicals in the body can create oxidative stress and damage, negatively affecting neurons, and more. In one study in the National Institutes of Health (NIH), ginger shows significantly reduce free radicals in the body. (3)

Adding more ginger can be helpful to get a significant dose of heart-healthy antioxidants.

5. It May Lower the Risk of Cancer

Ginger extract is so potent that it can even help reduce the risk of many types of cancers, including ovarian cancer, gastrointestinal cancer (4), and more.

Ginger has many vitamins, minerals, and antioxidants, making it a potent anti-inflammatory compound. All disease in the body occurs because of inflammation. Ginger can be highly effective at preventing many diseases.

In one study in the NIH, the ginger extract reduced cancer growth in those with ovarian cancer. (5)

6. It May Decrease the Risk of Diabetes

Diabetes negatively affects blood sugar levels in the body, leading to weight gain leading to a lack of insulin. Millions of people have diabetes across the globe, and that number is steadily on the rise.

Adding ginger to the diet of those with diabetes proves to be effective from numerous studies. It shows to have a positive effect on glucose control and insulin sensitivity. (6)

While there are many factors to help decrease the risk of diabetes, adding ginger to your diet can be a safe and potentially effective addition to a healthy lifestyle.

7. It Can Improve Your Mood

Do you often feel down or in the dumps? While your mood depends on hormone levels, diet, and lifestyle factors, ginger can even help to give your mood a boost.

Ginger can have a significant role in improving brain health, giving you more of an ability to boost your mood and even performance.

See if adding more ginger to your diet can help improve your mood today.

8. It Can Help to Lower Anxiety

Ginger can not only improve your general mood, but it even has the power to decrease anxiety levels for many.

Anxiety is a more severe form of stress, and many suffer from mental health issues for numerous reasons.

One often-overlooked fact is how food affects brain chemistry. Ginger contains many essential B vitamins, including B6 and magnesium, which are necessary to regulate brain function and can decrease anxiety. One study even shows that the combination of the two can have an even more significant contribution to stress and anxiety relief. (7)

Along with B vitamins and the original stress-reliever (magnesium), ginger also has many antioxidants that can improve anxiety and severe stress as well.

9. It May Help Reduce Heartburn or Acid Reflux

Heartburn or acid reflux is when acid in the stomach becomes displaced, or there is too little to help you digest your food. Did you know that one in five people in the United States suffers from acid reflux, also known as GERD?

Simple dietary shifts and a healthy lifestyle can help to diminish the chances of developing acid reflux.

Because ginger is so high in antioxidants and antibacterial compounds, it can reduce the risk of acid moving from the stomach to the throat. Is it time to add more ginger to your routine?

10. It Can Help with Asthma

Ginger is a potent herb that can even help with moderate to severe asthma. Millions of people use an inhaler to help with asthma flareups throughout the day.

The reason ginger can help alleviate asthma attacks is that it helps to clear out the airways and lungs of excess mucous and toxins. (8)

While inhalers may still be necessary, asthma is often a disease that goes away in time. Ginger can help give it an extra kick to the curb, so why not try some? See if ginger can help to alleviate pressure on your lungs and help to decrease the number of asthma attacks you get.

11. It Can Give You an Energy Boost

Everyone can typically use an extra boost of energy throughout the day. Many people depend on their morning coffee or two to make it to the end of the day.

Instead of having that second or third cup of coffee, why not add in some ginger? That way, your routine can have added energy without the crash. Ginger can help to give you a boost because it has many essential B vitamins that help to produce energy naturally as well as antioxidants.

Change up how you eat ginger to get even more benefits. Try the pickled ginger with your sushi or add it to a salad, or you can even start drinking ginger water to reap the benefits.

12. It Can Decrease the Risk of Alzheimer’s Disease

Over five million Americans of all ages, mostly 65 and over, have Alzheimer’s disease. This genetic disease does not only have a genetic component, like many assume.

Many foods and herbs can help to reduce the risk of developing Alzheimer’s disease, regardless of your genetic risk factor. And ginger is one.

Ginger can be effective at not only reducing the risk of Alzheimer’s disease but treating it as well. Although more research is necessary, adding ginger to prevent this common and severe disease cannot hurt. (9)

13. It May Improve Muscle and Bone Pain

Ginger is so effective at reducing inflammation in the body due to its anti-inflammatory properties that it can also help to minimize bone and muscle pain.

There are a few different areas ginger can be helpful within regards to bone and muscle pain. It can help to relieve sore muscles after exercise, and it can even help prevent pain brought on by osteoarthritis.

Adding more nutritious foods along ginger can help to improve your performance because it decreases the amount of soreness you will experience. Add some ginger to your next hydration break during your workout and see if you can notice the difference in the soreness later.

Are there Any Health Risks with Ginger?

Ginger in small doses is typically safe to consume as an herb or spice. It is a natural way to relieve pain associated with many chronic diseases and common health flareups that millions experience.

In small doses, ginger has no known side effects.

However, in larger doses and pill form, some side effects of ginger can include:

  • Stomach upset
  • Heartburn
  • Diarrhea
  • Cardiac arrhythmias
  • Mouth irritation

These are simply a few side effects that can happen when taking ginger in excess. If you take ginger as a supplement, be sure not to exceed the recommended dose of 250 mg to 1 gram.

The safest way to consume ginger is in its natural form as a tea or herbal spice.

Conclusion

Ginger is safe, and it can be an effective way to combat pain associated with migraines, nausea, and much more. It can even help to prevent many common chronic diseases, such as certain types of cancer and brain diseases.

Adding ginger to your diet as a spice or herb typically will not harm, but it can provide a whopping amount of benefits.

Do you experience any of these symptoms of diseases? See if adding ginger to your diet helps to decrease your symptoms over time.

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Evidence Based

This article is based on scientific evidence, and written, fact-checked & medically reviewed by health experts.

Throughout this article, you'll find scientific references (clickable links to highly trusted peer-reviewed scientific papers, links denoted by the numbers in the parentheses (1, 2, 3)).