5 Amazing Health Benefits of Ginger

Ginger is an incredibly rich source of phenols and flavanols, a group of health-promoting compounds with impressive anti-inflammatory, antibacterial, and pain-relieving properties.  

Discover five amazing benefits of ginger and learn how to incorporate this aromatic spice into your daily routine. 

What is ginger?

Ginger is a flowering plant belonging to the Zingiberaceae family, closely related to turmeric and cardamom plants. It’s primarily grown for its underground stems, also known as rhizomes, which are widely used as a spice and valued for their health benefits.

It has a distinct spicy and intense flavor, which is largely attributed to ginger's high levels of unique phenolic compounds such as gingerols, shogaols, and zingerone.

These phenols are also linked to ginger’s numerous medicinal properties due to their potent anti-inflammatory, analgesic, and antimicrobial effects. 

“For thousands of years, traditional medicine has utilized ginger extracts to alleviate nausea, boost immune function, and promote healthy blood circulation,” explains Dr. Berg.

In modern times, ginger remains a popular natural remedy, especially for managing pregnancy-related nausea and morning sickness, alleviating rheumatoid arthritis symptoms, and supporting digestive functions. 

Watch the video below to learn about four proven health benefits of ginger.

Nutrition facts

According to data released by the U.S. Department of Agriculture (USDA), one teaspoon (two grams) of fresh ginger root contains:

• 1.6 calories

• 0.1 g protein 

• 0.1 g fat

• 0.4 g total carbohydrates

  • 0.1 g fiber

  • 0.3 g net carbs

Ginger is also a rich source of several essential vitamins, minerals, and bioactive compounds, including:  

• Vitamin C

• Vitamin B3

• Vitamin B6

• Potassium 

• Magnesium 

• Manganese

• Gingerols

• Shogaols

• Zingerone

• Zingiberene 

• Beta-bisabolene

Is ginger keto-friendly?

Yes, ginger is keto-friendly as it’s a low-calorie, low-carb aromatic spice packed with health-promoting nutrients. 

With just 0.3 grams of net carbs per teaspoon, ginger deserves its place on the keto-approved food list, and its impressive nutritional profile makes it perfect for those following a Healthy Keto® diet. 

Its bold, spicy flavor can elevate the taste of many keto recipes, from soups and stir-fries to teas, ginger shots, desserts, and smoothies. 

Because ginger has potential metabolic health benefits and helps promote steady blood sugar levels, it’s a valuable addition for those aiming to optimize their health while maintaining a low-carb lifestyle.

5 benefits of ginger

Ginger boasts a distinctive nutritional profile of flavonoids and phenols linked to impressive health benefits. 

These bioactive substances are thought to influence various critical physiological processes and have been found effective in reducing inflammation, enhancing immune function, and improving digestion.

Here are five reasons you should incorporate ginger into your routine.

1. Potent antimicrobial properties 

Regularly consuming ginger may reduce your risk of microbial infections. 

Phenolic compounds such as gingerols have been found to disrupt the membranes of bacteria and fungi, which compromises their structural integrity and can trigger microbial cell death.

A study published in Nature and Science found that ginger extracts showed effective antimicrobial activity against various bacterial strains, including Staphylococcus, Escherichia coli,  and Salmonella. 

The authors concluded, “Extracts of Zingiber officinale possess antimicrobial compounds which could be used as substitutes for antibiotics.”

Combining fresh or powdered ginger with other antimicrobial spices, apple cider vinegar, and olive oil creates a potent natural antibiotic drink that can help protect against various infections.  

2. Helps alleviate digestive issues

Dietary ginger intake has been shown to effectively relieve nausea and vomiting, making it a popular natural remedy for managing motion sickness and digestive issues related to pregnancy. 

In addition, compounds such as gingerols and shogaols have been found to stimulate the production of digestive enzymes and bile. This promotes better digestion and helps reduce gastrointestinal discomfort, such as bloating, gas, and indigestion.

Evidence published in Modern Chinese Medicine found that ginger showed therapeutic benefits in the management of inflammatory bowel disease (IBD), Crohn’s disease, and irritable bowel syndrome (IBS).

The researchers suggest that gingerol’s anti-inflammatory properties can help protect and restore the intestinal lining, which may explain ginger's effectiveness in managing digestive disorders. 

By reducing intestinal inflammation, ginger may also support the gut microbiome, contributing to improved digestive health and potentially lowering the risk of colorectal cancer. 

3. Supports cardiometabolic health

Ginger supports cardiometabolic functions and may be especially beneficial for individuals with poor metabolic health and those with heart disease risk factors such as elevated blood pressure.

The high concentrations of phenols in ginger can help improve circulation and lower blood pressure by promoting blood vessel relaxation.

Ginger has also been shown to help stabilize blood sugar levels by enhancing insulin sensitivity. This is a crucial aspect for reducing the risk of metabolic disorders, such as obesity, diabetes, and insulin resistance.

4. Powerful anti-inflammatory effects  

Research published in Gene found that individuals taking 1500 mg of ginger extract daily reported significantly improved symptoms of rheumatoid arthritis after 12 weeks.

The study found that ginger supplementation altered the expression of genes linked to key inflammatory pathways, helping the body manage inflammation and maintain a more balanced immune response.

This highlights ginger’s therapeutic potential for the management of chronic inflammatory and autoimmune conditions such as osteoarthritis, IBD, and psoriasis. 

5. May improve menstrual pain 

Due to its powerful anti-inflammatory and pain-relieving properties, ginger has been found to alleviate menstrual discomfort.

According to a study published in BMC Complementary Medicine and Therapies, women who took 1500 mg of ginger root powder daily experienced less menstrual pain and reported fewer cramps. 

It's believed that ginger inhibits the release of proinflammatory compounds linked to menstrual muscle spasms and has mild analgesic effects that offer menstrual pain relief.  

The best ways to use ginger

There are several excellent ways to incorporate ginger into your daily routine.

Fresh ginger root adds a warm, zesty flavor to both sweet and savory foods, making it perfect for soups, stir-fries, marinades, and even desserts such as these Keto Speckled Gingerbread Fat Bombs. 

Ginger powder, readily available in the spice aisle, is a versatile option for adding a bold, spicy kick to your dishes. Whether used for seasoning savory meals or baking sweet treats, dried ginger delivers the same robust flavor as fresh ginger with the added ease of storage and use.

You can also enjoy the soothing benefits of ginger tea by steeping fresh ginger slices or ginger tea bags in hot water. This aromatic tea is particularly effective for relieving nausea, soothing an upset stomach, and aiding digestion.

Ginger essential oil can be used in aromatherapy or as a topical application to relieve muscle pain and promote relaxation. However, it’s crucial to dilute ginger essential oil with a carrier medium such as olive or coconut oil to prevent skin irritation.

For those seeking a more concentrated form of ginger, supplements such as ginger pills or ginger extract capsules offer a convenient source of this health-promoting spice. 

Taking a ginger supplement can be a convenient option for individuals who want to enjoy the health benefits of ginger but dislike the strong, pungent taste of fresh ginger root. 

Who should avoid ginger?

Although ginger consumption in moderation is generally considered safe and well-tolerated, those with allergies to members of the Zingiberaceae family, such as turmeric or cardamon, should avoid ginger.

Despite ginger’s digestive-enhancing properties, it may worsen symptoms of acid reflux and heartburn in sensitive individuals, especially if consumed in excess. 

While ginger is an effective home remedy for pregnancy-related nausea, it’s recommended that pregnant women avoid large amounts of fresh ginger or ginger supplements. 

High levels of ginger consumption may lead to complications, such as an increased risk of bleeding, particularly during labor, as ginger has natural blood-thinning properties.

Because of its blood-thinning properties, ginger should also be used cautiously by individuals with bleeding disorders and those taking anticoagulant medication. 

To minimize the risk of potential adverse effects, it’s recommended that pregnant women, people with underlying health conditions, and those who are taking medications discuss the use of ginger with a healthcare professional. 

Key takeaways

Ginger is an aromatic superfood spice packed with beneficial phenolic compounds linked to impressive anti-inflammatory, antibacterial, and pain-relieving properties.

Some of the most profound benefits of ginger include its ability to alleviate nausea and vomiting, support digestive functions, and enhance cardiometabolic health markers.

In addition, ginger supports stable blood sugar levels and exerts potent antimicrobial effects, which can help reduce the risk of serious viral and bacterial infections.  

FAQ

1. What are the top benefits of ginger?

Regularly consuming ginger can enhance cardiometabolic health, alleviate gastrointestinal issues, and has been linked to a lower colorectal and liver cancer risk. 

Ginger may also ease menstrual pain, help reduce inflammation, and has antimicrobial properties that can protect from bacterial and fungal infections. 

2. Can I have ginger on keto?

Yes, ginger is keto-friendly. It’s low in carbs and packed with health-promoting nutrients, making it an excellent choice for those following a Healthy Keto® diet. 

3. Will ginger break a fast?

No, ginger doesn’t break a fast if consumed as tea or powder. Ginger is commonly used by those practicing intermittent fasting due to its ability to suppress hunger and reduce cravings, making it easier to extend fasting periods and maximize the health benefits of caloric restriction. 

4. What happens if you take ginger every day?

Taking ginger daily can provide numerous health benefits, including reducing inflammation, easing digestive issues, and improving immune function. 

In addition, ginger supplements have been found to reduce symptoms of rheumatoid arthritis and can help alleviate menstrual pain. 

5. How can I use ginger?

Fresh ginger root and dried ginger spice powder can be incorporated into soups, stews, salads, marinades, chutneys, dips, and smoothies. 

In addition, ginger tea, ginger essential oil, and ginger supplements are convenient options to benefit from ginger’s anti-inflammatory, antimicrobial, and pain-relieving properties. 

6. Who shouldn’t consume ginger?

Due to its blood-thinning properties, individuals with blood clotting disorders and those taking anticoagulants should avoid large amounts of ginger. 

Ginger may increase the risk of excessive bleeding during childbirth, making it essential for pregnant women to consult their healthcare provider before using ginger supplements or consuming large quantities during pregnancy. 

Sources

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients 

2. https://www.semanticscholar.org/paper/Antimicrobial-Activity-Of-Zingiber

3. https://www.sciencedirect.com/science/article/pii/S266714252400099X#

4. https://pubmed.ncbi.nlm.nih.gov/30844477/ 

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518208/