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10 Benefits of Ginger: Learn How to Use in Your Diet

By Joe Boland

December 5, 2024

Ginger is one of the most revered spices in the world, prized for its distinctive flavor and impressive health benefits.

Whether used to spice up meals or brewed into a soothing tea, ginger has been celebrated for centuries in traditional health and culinary practices alike.

In this article, we explore what ginger is, the various types of ginger you can consume, its scientifically backed health benefits and creative ways to incorporate this versatile root into your daily routine.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

What is ginger?

Ginger, scientifically known as Zingiber officinale, is a flowering plant. Ginger root is widely used as a spice and for health purposes.

Native to Southeast Asia, ginger is now cultivated globally and is a staple in many cuisines. Its unique combination of spicy and slightly sweet flavors comes from bioactive compounds, primarily gingerol, which also drive its beneficial properties.

Fresh ginger, dried ginger, powdered ginger and even ginger essential oils are all popular forms of this wonder root, each offering distinct flavors and uses.

Types of ginger to consume

Ginger can be consumed in various forms, each suited to different recipes or purposes:

• Fresh ginger root: Ideal for teas, stir-fries and marinades, offering the most robust flavor.

• Dried ginger: Used in baking or powdered form for cooking and smoothies.

• Pickled ginger: Commonly served with sushi, this tangy treat helps cleanse the palate.

• Candied ginger: A sweet and spicy snack perfect for occasional indulgence.

• Ginger supplements: Capsules, extracts or tablets for concentrated benefits. (Ancient Nutrition’s

  Regenerative Organic Certified® SuperVeggies contain ginger root, along with beet root extract, plantain leaves, moringa, probiotics, kale, broccoli, spinach and more.)

Health benefits

Ginger is a natural powerhouse loaded with compounds that support overall health. Here are the top benefits of ginger supported by science:

1. Can help settle the stomach

Ginger is renowned for its ability to help calm the stomach. It’s commonly used to help with settling the stomach during times when it is needed.

2. Supports proper digestion

Ginger aids a healthy digestive system by helping stimulate normal gastric motility and reducing occasional bloating.

3. Aids in healthy response to inflammation

Its active compounds, gingerol and shogaol, help the body respond properly to inflammation and also helps promote joint comfort.

4. Supports healthy immune system function

Ginger has been found to have healthy immune-supporting properties, as shown in studies. It’s been shown to help the immune system properly and healthily function.

5. Helps promote heart health

Research has touted the benefits of ginger for the heart, noting it can help sustain already healthy cholesterol levels and blood circulation.

These are big factors in maintaining cardiovascular health.

6. Can help promote menstrual comfort

Studies have revealed that ginger can also help promote menstrual comfort during normal cycles by promoting a healthy response to inflammation.

7. May aid healthy weight management

Ginger supports a healthy metabolism and may help with healthy appetite regulation, supporting weight management efforts.

8. Helps promote joint and muscle comfort

Ginger can help reduce soreness and stiffness, making it a popular natural herb for athletes and those experiencing pain.

9. Supports healthy cognitive function

Ginger contains compounds that may promote healthy cognitive function, and it may even promote a healthy memory and attention. This makes ginger an herb for supporting brain health and healthy cognitive function.

10. Supplies antioxidants and beneficial nutrients

Ginger is rich in antioxidants, which promote overall health.

Some of the most beneficial compounds in ginger include:

• gingerol

• shogaol

• paradol

• zingerone

• terpenes

• polysaccharides

• lipids

• organic acids

• raw fibers

In varying amounts, ginger also provides:

• carbohydrates

• fiber

• protein

• copper

• vitamin B6

• magnesium

• potassium

• manganese

• vitamin C

• niacin

• phosphorus

• iron

• calcium

• zinc

• pantothenic acid

• riboflavin

• thiamine

How to use

Ginger’s versatility means it can be seamlessly integrated into various dishes and beverages. Here are some popular ways to enjoy it:

• Cooking: Add grated or minced ginger to stir-fries, soups and marinades for a spicy kick.

• Smoothies: Blend powdered ginger into your morning smoothie for an antioxidant boost.

• Baking: Use ground ginger in cookies, cakes and bread for a warm, spicy flavor.

Here are a few ginger recipes to try:

• Gingerbread Overnight Oats

• Ginger Shots

• Pineapple Ginger Lassi Drink

Ginger tea is a simple yet effective way to harness the benefits of ginger as well.

How to make ginger tea from scratch:

• Slice a 1-inch piece of fresh ginger into thin slices.

• Bring 2 cups of water to a boil.

• Add the ginger slices, and simmer for 10–15 minutes.

• Strain and sweeten with honey or lemon, if desired.

Ginger and turmeric: A perfect pair

Ginger and turmeric are often paired together due to their complementary flavors and complementary health benefits.

Both roots contain potent antioxidants and help the body respond to inflammation appropriately, making them a dynamic duo in teas, smoothies and golden milk.

Combining the two enhances their ability to support overall wellness. Try this Ginger Turmeric Tonic Recipe to experience both turmeric and ginger benefits.

Conclusion

From its ancient uses to modern scientific discoveries, ginger remains a timeless herb and flavorful addition to any kitchen.

Its health benefits, versatility and ease of use make it a must-have in your diet.

Whether you're sipping a hot cup of ginger tea, enjoying a ginger-infused dish or pairing it with turmeric for added benefits, you’ll reap the rewards of this powerful root.

Start incorporating this root into your routine today, and experience the remarkable benefits of ginger for yourself!