8 Proven and Impressive Health Benefits of Ginger

on May 29, 2020

Ginger is not just one of the most delicious and healthiest spices that we have in our kitchen, but is the most popular universally consumed dietary condiments. It is power-packed with nutrients and bioactive compounds that benefit the body in an amazing way. Since ancient times, ginger has been used in medicine and cooking. It is also regarded as healing spice in Ayurveda. It is a popular home remedy for many health issues including common cold, stomach pain and nausea.

Being said that, let's take a look at what will be the takeaway from here -

  • Ginger in everyday life of an Indian
  • Nutritional profile of ginger
  • Health benefits of ginger
  • How to include ginger in your diet?

Normally the fresh or dried form of ginger is used in cooking, as well as it is consumed in many other forms that we will discuss.

Health benefits of Ginger

Let's get started...

Ginger in every day life of an Indian

In India, you will find ginger in almost every kitchen. This healthy spice is a part of every indian cuisine. This pungent spice is also one of the most loved aromatic garnish. It won't be wrong to say that the miraculous benefits of ginger has made it a part of our daily life. People usually use ginger, dried or fresh, in cooking to enhance the taste. Some consume it in the form of tea,  which is a natural fat cutter. While some use its pickled form to not miss on the nutrients it contain.

Nutritional Profile of Ginger

According to a review, fresh ginger contains 2.3 % protein, 80.9% moisture, 12.3% carbohydrates, 1.2% mineral, 0.9% fat, and 2.4% fibre.

The minerals present in ginger are calcium, iron, and phosphorous. Also it contains the vital vitamins including niacin, thiamine, Vitamin C and riboflavin.

However the study says that the composition varies with the variety, type, drying & storage conditions, curing methods and agronomic conditions.

Ginger with the presence of high content of essential amino acids, dietary fibre, unsaturated fatty acids and essential minerals with lesser amount of heavy metal contaminants has the promising benefits for your health.

The study also highlights the pharmacological benefits of ginger that will discuses under health benefits.

Health Benefits of Ginger

Researchers have extensively reviewed the chemical, medicinal and pharmacological benefits of ginger to prove the effectiveness of ginger in treating several pathological conditions.

Let's take a look at the research-proved possible health benefits of ginger -

A study mentions that ginger has been used for thousands of years for the treatment of several ailments, such as arthritis, colds, hypertension, nausea and migraines. 

A review , highlights the pharmacological benefits of ginger that include

  • Anti-bacterial activity
  • Neuro-protective activity
  • Anti-diabetic activity
  • Hepato-protective activity
  • Gastro-protective effect
  • Anti-tumor effect
  • Photo-protection effect
  • Inhibition of Anti-inflammatory activity

Read on to know more about the possible health benefits of ginger.

1. It can help in weight loss

Ginger is not a magic weight loss pill, but some studies have proved that when combined with other plan extracts, ginger can aid in weight loss. Is has such properties that help you lose weight when consumed in balance with a healthy diet.

2. Treats cold or the flu

Ginger has been used as treatment for cold for thousands of years, as well as there are studies that prove that ginger help protect the respiratory system. However, fresh ginger is useful for this purpose, while dried might not have the same impact. Even, your grandma at home might have shared this magic medicine to treat common cold and the flu.

Which foods can help boost your immunity? Find out here.

3. Alleviates morning sickness and relieves nausea

Some research has proved that ginger can help relieve nausea and alleviate morning sickness following cancer treatment. A study conducted on a group of people of different age who underwent chemotherapy indicated that a ginger root powder supplement helped in reducing nausea in most the people.

There are many studies carried out to understand the effects of ginger on other gastrointestinal problems.

4. Helps maintain good cardiovascular health 

A review published in International Journal of Cardiology emphasised on the potential of ginger to treat many aspects of cardiovasular disease. In this particular study, a ginger extract was used in vitro and on animals, which showed considerable anti-inflammatory, antioxidant, anti-platelet, hypolipidemic and hypotensive potential of ginger. The review stated that a dosage of 5 g or more demonstrated significant anti-platelet activity.

A research supports the potential of ginger extract in reducing the incidence of diabetes-induced heart abnormalities in rats.

5. Improves digestion 

Several research have shown how effective ginger is in treating digestive issues and how the enzymes present in ginger help in reducing gas. It is also being indicated by many studies that ginger positively effects the pancreatic lipase and trypsin enzymes that play a key role in digestion.

 It is also indicated by many studies that ginger helps in bowl movement and prevents constipation. 

6. Keeps cancer risk at bay

Ginger is a amazing source of antioxidants, and studies have shown the effectiveness of ginger in reducing oxidative stress. Do you know what is oxidative stress? 

Oxidative stress is a stage when too many free radicals (toxic substances) are build up in the body. The dietary oxidants present in the ginger help get rid of free radicals thus lowering the risk of cancer. 

7. Helps relieving pain

A study has indicated that 2 grams of raw or heated ginger as a daily dose helped reduce exercise-induced muscle pain. Also, a review  found that ginger is effective in reducing dysmenorrhea, which is the pain during or right before mensuration.   

8. Lowers inflammation

A review indicated that ginger has phytochemical properties that help fight inflammation, as well as there arte studies that have shown that ginger when taken by mouth can help treat inflammation caused by osteoarthritis.

How to include Ginger in your diet?

Ginger adds flavour to food, as well as helps your body in many ways. We have already discussed its health benefits, now let's find how to include ginger in your diet! 

Ginger's healing properties compels you to make it a part of your diet, be it fresh or in other forms. Those who are on a medication or facing a health issue must consult their doctor before increasing quantities of ginger in their diet. 

Some of the ways in which you can include ginger in your day are:

Raw ginger - The raw form of ginger is the healthiest, use it in the cooking as a paste, graded or chopped to add flavor to the meal. You can also use it for garnishing. 

Ginger Powder - It can be used in salads, cooking or can be added to your everyday milk tea. However, dried form of ginger might not have health benefits similar to raw. 



Ginger Tea - This healthy tea is refreshing, helps relieve stress as well as aids your weight loss efforts. 


Ginger Pickle - Ginger is excellent in taste when pickled. Ginger pickles has a greater shelf life compared to raw form. 


Ginger pickle, ginger tea and ginger salt is available for purchase online.

Wrapping Up 

Several studies indicate the health benefits of ginger, some of them are anti-inflammatory properties, anti-cancer activity, gastro-protective effect, anti-diabetic activity etc.  

Adding ginger to your diet will help your health, but it is not guaranteed that you will get all the above listed benefits, as studies are specific and normally use high-dosage of extracts. 

We have taken reference from research and studies. We hope this article helps you. 

Stay healthy stay safe. Drop your comments for us in the comments box. 

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