Ginger isn’t just a flavorful addition to stir-fries and tea – it’s also packed with health benefits.
For centuries, this spicy root has been used to treat everything from upset stomachs to inflammation. And the science backs it up.
“Adding ginger to your diet can be a simple way to boost your overall health,” says Ulysses Wu, MD, chief epidemiologist for Hartford HealthCare.
Here’s why ginger deserves a spot on your plate.
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Download the app1. It helps with nausea and digestion.
If you drink ginger ale when you have an upset stomach, you may be onto something.
“Ginger has been shown to ease nausea, especially when it comes from chemotherapy, motion sickness and pregnancy,” says Dr. Wu. “It’s also been found to be as effective as some over-the-counter pain relievers when it comes to relieving menstrual cramps.”
Not sure how it works?
“Ginger can improve gastric motility, produce digestive enzymes and reduce inflammation in the gut,” says Dr. Wu. “It’s even thought to boost your serotonin and improve your mood.”
So next time your stomach feels off, try passing on the antacids, and reach for the ginger instead.
> Related: Can Ginger Cure All My Digestive Woes?
2. It fights inflammation.
If you struggle with joint pain or swelling, ginger might be your new best friend.
“Ginger contains compounds like gingerols and shogaols, which have powerful anti-inflammatory properties,” says Dr. Wu. “These may help reduce pain and stiffness, especially for people with arthritis.”
And some research has found that eating ginger regularly might be as effective as over-the-counter pain relievers – without the side effects.
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3. It helps regulate blood sugar.
Trying to boost your energy and avoid serious health issues? Keeping your blood sugar in check is a great place to start – and ginger might be the key.
“Some studies have found that ginger may help lower blood sugar levels and improve insulin sensitivity,” says Dr. Wu. “This could be helpful for people with diabetes or those at risk.”
While ginger alone isn’t a cure for diabetes, incorporating it into a balanced diet may help.
> Related: 7 Foods That Won’t Spike Your Blood Sugar
4. It’s good for your heart.
Your diet plays a huge role in keeping your heart healthy – and ginger is no exception.
“Ginger can help lower blood pressure, reduce cholesterol levels and even improve circulation,” says Dr. Wu. “Over time, this can help prevent heart disease by reducing LDL (bad) cholesterol and improving HDL (good) cholesterol. Other studies have shown that it can even help with weight loss.”
5. It’s full of antioxidants.
Trying to fight off aging? Antioxidants might be the solution.
“By improving oxidative stress, antioxidants help protect your cells from damage. In turn, this can help with aging and reduce your risk of chronic diseases like cancer and heart disease,” says Dr. Wu.
And ginger happens to be full of them.
“The antioxidants in ginger also help combat stress, which is linked to inflammation and disease. “Adding ginger to your diet can even help boost your immunity.”
Here’s how to add more ginger to your diet.
Ready to reap the benefits? Here are a few easy ways to incorporate ginger into your routine:
- Tea: Steep fresh ginger slices in hot water for a soothing drink.
- Smoothies: Add a small piece of fresh ginger for a kick.
- Stir-fries: Grate ginger into your favorite veggie or protein dishes.
- Soups: Toss in some ginger – fresh or powdered – for some more flavor.
- Baked goods: Use ground ginger in your next batch of muffins or cookies.
- Mocktails: When it comes to cocktails, Moscow mules are all the craze. For an extra kick, try using ginger beer to create a mocktail.
- Ginger candies: Tired of motion sickness? Ginger candies can be a convenient – and effective – option.
“Like with anything, ginger shouldn’t be taken in large doses. But available fresh, in supplements, or even in squeeze tubes, ginger has never been easier to incorporate in your diet,” says Dr. Wu.
