What are the 5 health benefits of ginger?
Ginger, often used as a spice in cooking, is said to have a warming effect on the body and has been frequently used in traditional medicine. In fact, many of the health benefits of ginger have been confirmed in modern medicine. Dipa Kamdar, a senior lecturer in pharmaceutical practice at Kingston University in the UK, introduces 'Five Health Benefits of Ginger.'
From arthritis to nausea: five ways ginger could benefit your health
◆1: Relieves nausea
Ginger has consistently been shown to be effective in reducing nausea and vomiting in multiple clinical trials , and the UK National Health Service (NHS) recommends ginger-containing foods and teas to relieve nausea. Ginger appears to be particularly effective for nausea during pregnancy, and is considered a safe and effective option for pregnant women who are not helped by common anti-nausea medications.
There is also promising evidence that ginger can reduce chemotherapy-induced nausea, but mixed results for motion sickness and post-surgical nausea. Researchers suggest that ginger may reduce nausea by acting both on the gut and the brain by blocking serotonin receptors .
◆2: Anti-inflammatory effect
Ginger is rich in bioactive compounds, such as gingerols and shogaols , which have powerful antioxidant and anti-inflammatory properties. Recent studies have suggested that ginger supplements may be effective in reducing inflammation, particularly in autoimmune diseases.
A 2023 study showed that ginger reduces neutrophil activity. Neutrophils produce extracellular traps (NETs) , which are mesh-like structures that trap and kill pathogens. Excessive NETs can worsen autoimmune diseases. The study found that taking ginger supplements daily for one week significantly reduced NET formation.
Ginger also has antibacterial properties , which help it fight bacteria, viruses, and other harmful microorganisms. 'This, combined with its anti-inflammatory properties, makes ginger a popular remedy for relieving sore throats and other cold and flu symptoms,' Kamdar said.
◆3: Pain relief
Research on ginger for pain relief has shown promising results, but is not conclusive.
Other studies have shown that taking 2g of ginger daily for 11 days can reduce muscle pain, and that its effectiveness in relieving menstrual pain is comparable to that of ibuprofen. Researchers believe that ginger works to reduce pain by activating pathways in the nervous system that dampen pain signals. It may also suppress inflammatory chemicals such as prostaglandins and leukotrienes .
◆4: Maintaining heart health and supporting diabetics
A systematic review conducted in 2022 showed that ginger supplements significantly improved cholesterol levels, lowering triglycerides, total cholesterol, and LDL cholesterol (bad cholesterol) , while increasing HDL cholesterol (good cholesterol) . Ginger has also been suggested to have the effect of lowering blood pressure , and research has shown that taking 1-3g of ginger daily for 4-12 weeks improves cholesterol and blood sugar levels.
These effects are thought to arise through multiple mechanisms, including improving insulin resistance , promoting glucose uptake into cells, and reducing oxidative stress, which may help maintain heart health and support diabetes patients. Ginger has also traditionally been used as an aphrodisiac, and early research suggests that it may improve sexual function.
◆5: Brain health and cancer
Ginger may also have neuroprotective and anti-cancer properties , with laboratory studies suggesting that compounds in ginger help protect brain cells from oxidative damage. Test-tube studies have also shown that ginger may slow the growth of some cancer cells, but these findings are still in their early stages, and more research is needed to know if it has any beneficial effects in people.
Ginger has many health benefits, but like any other food, you should be careful not to eat too much. Consuming more than 4g per day can cause side effects such as heartburn, bloating, diarrhea, and mouth ulcers in some people. Also, people taking blood-coagulation inhibitors may increase their risk of bleeding if they consume ginger. Also, the effects of diabetes and blood pressure medications may be enhanced, potentially causing hypoglycemia and hypotension.
'Ginger is more than just a fragrant spice; it's also a natural remedy with an increasing amount of scientific evidence behind it. For many people, enjoying ginger in cooking or tea is a safe and effective way to access its therapeutic benefits. However, anyone considering taking supplements should always consult their doctor or pharmacist beforehand, especially if they have a chronic illness or are taking medication,' Kamdar said.
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