Used as a spice and for folk medicine, ginger is widely known for its health benefits. The only problem is that its pungent flavor doesn’t make ginger easily palatable for everyone. That’s why many avoid eating ginger and miss the opportunity to reap its benefits.

I used to be ginger intolerant. It’s not part of my country’s cuisine and that became a huge issue when I moved to China. They put it in every dish here.

However, the benefits of ginger made me rethink my stance. After 10 years of telling waiters not to put ginger in my order, which I am sure has annoyed them quite a bit, I can now say ginger is an acquired taste for me, and you can make it one for you too.

What is Ginger? Origins

Ginger belongs to the ginger family, Zingiberaceae, together with turmeric, cardamom, and galangal (widely used in Thai cuisine).

It is a flowering plant that has green-purple flowers with a rhizome root. Originally, it was native to South-East Asia, India, and China and it was one of the first plants to have been exported from Asia. Ginger became available in Europe through the spice trade and was used by ancient Greeks and Romans.

You can buy ginger in fresh, dried, pickled, preserved, powdered, and ground form. It has a yellow color and a very interesting flavor. It tastes somewhere between peppery and slightly sweet, with a strong and spicy aroma.

In ancient times people traditionally used ginger to treat stomachache, diarrhea, and nausea. 

Nowadays ginger is still considered a medicinal plant with many benefits for our health. We use ginger as a spice, condiment to add flavor to food beverages, cosmetics, as well as a supplement.

The Science Behind Ginger and its Benefits

The ginger root is rich in gingerol, which is a potent antioxidant and inflammatory compound. From preventing colds to fighting cancers, gingerol provides a wide array of health benefits.

Ginger root has been used in traditional and alternative medicine for thousands of years for the treatment of numerous ailments, such as to aid digestion, cold, diarrhea, arthritis, and hypertension, to name a few.

Health Benefits of Ginger

Some of the health benefits of ginger supported by scientific research include:

It Is a Powerful Antioxidant

The antioxidative properties of ginger owe to gingerol. It helps to strengthen the body’s immune system and protect it against many chronic diseases.

The potency of gingerol has proven to be very effective when it comes to cleansing the body off the excess of free radicals. They are released during biological processes and sometimes go beyond our body’s natural capacity to handle them. When produced in excess, they could cause oxidative stress which leads to DNA damage and serious conditions such as cancers, heart issues, and neurodegenerative diseases.

Treats Nausea

One of the most common uses of ginger is that it helps to soothe an upset stomach. However, the most evidence-supported use of ginger is for treating nausea.

A small dose, about 1 gram of ginger, has proven beneficial in alleviating symptoms of nausea. For optimal benefits, It is better to use fresh ginger. Fresh ginger contains higher amount of gingerol.

Research findings indicate that ginger has proven beneficial in treating nausea and vomiting from postsurgical situations, chemotherapy-related nausea, as well as morning nausea associated with pregnancy.

Ginger Can Benefit Digestion

Since ancient times ginger has been used as a traditional remedy for many gastrointestinal problems.

One such issue is chronic indigestion (symptoms include pain and discomfort in the stomach).

Research suggests that ginger soothes the digestive system. It alleviates stomach pain and eliminates excessive gas from the intestinal tract.

Furthermore, ginger has shown to cut the time it takes to empty the stomach. This reduces the chances of stomach bloating, especially after a heavy meal.

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It Might Slow the Aging Process

The Mighty Ginger is so rich in antioxidative and anti-inflammatory properties, that it is only second to berries.

Furthermore, ginger contains gingerol, which is an antioxidant that protects your skin. Also, it is potent in controlling the aging processes.

Helps to Fight Germs

One of the greatest benefits of ginger lies in its antimicrobial potential. It can inhibit the growth of many different types of bacteria. In this way, it helps your body ward off germs and can be effective in treating infectious diseases.

Ginger Might Benefit Cardiovascular Health

Research has linked ginger to lower levels of Low-Density Lipoproteins (LDL) or “bad” cholesterol, which as we know increases the risk of heart disease.

May Lower Blood Sugars

According to research findings, if used in moderation, ginger could aid diabetes treatment. By eating up to 4 grams per day, or drinking ginger tea, ginger can be beneficial in reducing blood sugar levels. This indirectly helps in managing diabetes symptoms.

Acts as an Anti-Inflammatory Agent

Research suggests that ginger can be effective against inflammation. With regular consumption, it’s potent anti-inflammatory properties are believed to be the reason why people with osteoarthritis or rheumatoid arthritis experience reduced pain and improved mobility.

A particular study conducted in patients with osteoarthritis in the knee has shown that patients experienced relief in knee pain and swelling due to inflammation.

Ginger Benefits for Ladies: It Eases Menstrual Cramps

One of the traditional uses of ginger is for pain relief, especially menstrual pain (dysmenorrhea).

Due to its anti-inflammatory properties, ginger is a natural remedy for menstrual cramps, mood swings, and headaches. When taken before or at the onset of the period, ginger might help to counteract the painful cramps experienced during periods.

Studies indicate that ginger is more effective than a placebo in reducing menstrual pain. Other research found that ginger was as effective at reducing pain when comparing the effects of ginger to NSAID and ibuprofen.

Types of Ginger

Fortunately, for those who don’t like ginger but would like to enjoy its benefits, ginger is available in 6 varieties:

Fresh Ginger

Raw, fresh ginger naturally provides the freshest taste and the greatest benefits. It comes in two forms: young and mature roots.

The young roots have thinner skin and a milder flavor. The mature ones have tougher skin, and the ginger flesh has a darker yellow color.

Mature ginger is juicier with a more robust flavor.

Dried Ginger

This variety of ginger usually comes in slices which we need to soak before cooking.

Pickled Ginger

Japanese cuisine uses pickled ginger as an addition to sushi dishes. It is usually pickled in sweet vinegar and comes in pink color. Sometimes it is served in restaurants to refresh the palate when changing meal courses.

Powdered Ginger 

This is the variety that is mostly available in supermarkets and is used for cookies and other dishes. Powdered ginger comes from a dried root that has been ground.

Preserved Ginger

When you use fresh, young ginger roots and preserve them in a sugar and salt mixture, you get preserved ginger. You could probably find this variety at your closest Asian market.

Crystallized Ginger

Also known as candied ginger, this variety of ginger has been peeled, sliced, and cooked in sugar syrup and then coated with granulated sugar.

However, if none of the other forms of ginger sound enticing to you, you could try herbal ginger root supplements.

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How to Add Ginger to Your Diet for Optimal Benefits

Ginger Tea

Peel and slice a few pieces of fresh ginger and pour hot water over it.

Morning Detox

Add ginger to your morning routine by adding a few pieces of sliced ginger, fresh lemon juice, and honey to a glass of warm water.

Smoothies

Grate or add some powdered ginger to your favorite smoothie.

Curries

Chopped fresh ginger is a great addition to curry dishes.

Stir-Fries & Marinades

The combination of chopped ginger, garlic, shallots, chilies, and soy sauce creates the basis for many Chinese dishes. Also, it gives a wonderful flavor to any stir-fried dishes.

Apart from this, ginger is also a great choice of spice for a meat marinade. 

Baking

Grated ginger is a great way to add ginger to cookies, cakes, or pastries. You can just as well grate some ginger to a baked apple snack.

Check out these tasty, ginger-baked goodies:

Ginger Snap Cookies

Gingerbread Muffins

Ginger Tea – How to Enjoy Ginger’s Benefits for Those Who Can’t Stand Ginger

The perks of adding ginger to our diet are undeniable. However, its pungent taste and strong flavor are not for everyone.

Brewing ginger tea is a great solution. That’s right, if ginger isn’t your cup of tea, make it your cup of tea!

It is the most accepted way of incorporating ginger into your diet if you can’t stand it. By drinking ginger tea, you can enjoy ginger’s benefits without having to eat it.

Making Your Own Ginger Tea

You will need approximately 1 tbsp of peeled and sliced fresh ginger root. If you don’t mind the robust flavor, you could add more ginger.

Next, put it in a saucepan with around 8 ounces of water and bring to a boil. After it starts boiling, turn off the heat, and let it stand for about 10 minutes.

After that, run the liquid through a strainer to remove the remaining ginger pieces.

Enjoy your ginger tea straight or squeeze some lemon juice and add a spoonful of honey to make it more flavorful.

Refrigerate and store the remaining liquid for later use.  

Final Thoughts

Ginger is on the US Food and Drug Administration’s GRAS list. As such, it is generally considered safe to use. However, experts recommend that you limit the intake to no more than 4 grams per day. Furthermore, people with certain medical conditions should always consult their GP before introducing ginger into their diet.

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