Ginger is a staple in spice cabinets, easily used to add flavor to soup, stir-fry, or marinated chicken. It is known to be a remedy for stomach ailments. The spice also has health benefits that have been relied upon for centuries.
In some regions, ginger has been used for over 4,000 years. In China, for example, it has been used medicinally for nearly 2,000 years. Today, the benefits of the plant are recognized worldwide.
“Ginger is native to Southeast Asia, but it is now grown all over the world where there is a tropical climate,” says Dr. Vivian Chen, nutrition consultant and founder of Plateful Health.
Here’s how you can enjoy the nutritional and medicinal benefits of ginger.
What is ginger?
Ginger has a thick, gnarled stem called a rhizome. Its beige-colored root is commonly used in cooking or consumed as a dietary supplement. Its leaves are also edible and can be used as a garnish.
The raw root is often sliced, grated, steamed or juiced and “used for cooking and for making tea,” says Lisa Young, assistant professor of nutrition at New York University and author of “Finally Full, Finally Slim.”
Dried and powdered ginger is also a popular dietary supplement, usually taken in gummy or capsule form. Ginger oil is another version of the herb: it can be taken orally or applied topically.
“Ginger is a versatile spice that can be enjoyed in a variety of ways,” says Jen Messer, nutrition consultant and registered dietitian at Jen Messer Nutrition.
What is ginger used for?
Ginger has many proven health benefits.
“Ginger is an abundant source of bioactive compounds like gingerol and shogaol, which have anti-inflammatory and antioxidant properties,” Chen says.
He‘sGinger is perhaps best known for treating nausea. Ginger has also been shown to help relieve menstrual cramps, ease stiffness, and improve function related to arthritis. “It even improves metabolic health by improving blood sugar balance,” says Chen.
According to Young, ginger can also support digestion and the immune system. “Eating ginger improves digestion while reducing bloating, and it helps our bodies protect themselves from infections and illnesses,” she explains.
The plant may also improve heart health, aid in cognitive function and memory, reduce discomfort due to its “analgesic properties that can help reduce muscle aches and pains,” Messer says, and may even be a natural aphrodisiac — though research is still ongoing.
“There have been several scientific studies examining the effects of ginger on various diseases and conditions,” says Jamie Bering, MD, a gastroenterologist at the Mayo Clinic in Arizona. “While some of these studies have conflicting conclusions about the health benefits of ginger, its use may help improve several conditions.”
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Is it okay to take ginger daily?
While there is currently no “standard recommended amount of ginger,” according to Bering, the general recommendation is to take no more than 4 grams of ginger per day. Pregnant women are advised to take no more than 1 gram of ginger per day, and ginger is not recommended for children under 2 years old.
Adults who take more than 4 grams of ginger per day may experience gastrointestinal issues “including reflux, heartburn and diarrhea,” Young says.
Messer warns that excessive consumption can also have blood-thinning effects, adding that small amounts of ginger could even interact negatively with certain medications.
“It’s important to talk to your healthcare provider to determine the appropriate amount for your specific needs,” she says, “and to consider any potential interactions with medications or existing health conditions.”
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