Top 15 Proven Health Benefits of Ginger

Top 15 Proven Health Benefits of Ginger

Ginger is revered as a medicinal and culinary spice all over the world. It’s a powerful remedy with loads of proven health benefits too. And today, we shall be exploring some of the health benefits of ginger right here – from reducing PMS and nausea symptoms to boosting testosterone and fighting inflammation.

But first, before we dive into the benefits of ginger, it will only make sense to do a quick 101 on what ginger is. I’m sure the name is not new to you, but what else do you know besides adding it to your meals and watching people eat it raw? The answers aren’t far fetched.

Ginger has its origin in Southeast Asia and is considered among the healthiest spices on planet earth – on a side note, though, whether or not it’s the most delicious is still a subject of debate. It belongs to the Zingiberaceae plant family, closely related to galangal, turmeric, and cardamom.

The rhizome, which is the underground part of the stem, is used as a spice—usually referred to as a ginger root or ginger.

Ginger can be used fresh, powdered, as juice, oil, or dried. It’s a common ingredient in different recipes. Also, ginger is sometimes added to processed cosmetics and foods.

Here are the top 15 proven health benefits of ginger.

●    It contains gingerol – a powerful medicinal agent.

It contains gingerol - a powerful medicinal agent

Ginger has a long history of use in different forms of alternative and traditional medicine. It helps reduce nausea, aid digestion, and help fight the common cold and flu, to name a few.

The beautiful fragrance and flavor come from its natural oil, including gingerol. Gingerol is the primary bioactive compound present in ginger. It is also responsible for most of the ginger’s medicinal properties.

Speaking of gingerol, it has powerful antioxidant and anti-inflammatory effects, according to research. For instance, it usually reduces oxidative stress, which happens when there’s an excess amount of free radicals present in the body.

●    Overcoming morning sickness – top benefits of ginger

It contains gingerol - a powerful medicinal agent

According to NCCIH (National Centre for Complementary and Alternative Medicine, the accessible information available right now is for this purported benefit. The organization states that some of the evidence suggests ginger may help with:

Nausea linked to cancer chemotherapy when used with conventional anti-nausea medication.

Pregnancy-related nausea and vomiting

Indeed, ginger is a popular natural remedy for morning sickness during early pregnancy. According to a review of 6 studies, at least 1g a day reduces morning sickness five-fold if used consistently for four days.

There’s a correlation between the vagus nerve and the effects ginger has on nausea – the activation of these effects is beneficial. However, when some serotonin receptors are overactivated in the Vargus nerve pathway to the gut,  it causes nausea and vomiting.

Ginger helps to reduce nausea and vomiting by simply blocking excess serotonin and vagus nerve activation in the gut and stomach generally, based on cellular and tissue studies.

●    Ginger may help with weight loss.

Ginger may help with weight loss.

One of the main benefits of ginger is the role it plays in weight loss – this is according to studies conducted using human volunteers and in animals.

According to a literature review published in 2019, ginger supplementation significantly reduced body weight, waist-hip ratio, and hip ratio in people with obesity or overweight people.

Four years earlier, a study of eighty women with obesity found that ginger could help reduce blood insulin levels and BMI (Body Mass Index). Remember, high blood insulin levels are linked to obesity.

The studied participants received relatively high daily doses – 2 grams of ginger powder for twelve weeks.

●    It reduces Nausea from HIV Medication.

It reduces Nausea from HIV Medication

HIV medications also cause nausea – taking 1g of ginger daily, given before medications, can help reduce both mild and severe nausea, according to a study carried out on 105 HIV positive people for two weeks.

●    It improves Osteoarthritis symptoms.

It improves Osteoarthritis symptoms.

A large study of 261 people battling osteoarthritis showed that standardized ginger extract reduced the condition’s symptoms over six weeks. The ginger extract worked, though it caused mild stomach upset.

A different study also showed that ginger’s ingestion could be useful for a short time, though these ginger benefits were unsustainable. The exhibited discrepancies could be due to the different ginger extracts which were used during the study.

●    It stimulates digestion

Do you know how it feels when you eat a meal that seems like you’ve got a brick in your stomach? That’s indigestion. You start to wonder whether or not your body is actually digesting the food, or it’s just going to sit in your stomach forever. The acid reflux and uncomfortable burps can be painful.

What’s the remedy? According to scientists, taking ginger can help enhance your digestive health. The upper abdominal discomfort (technically known as Functional Dyspepsia) such as acid reflux is linked to the slow digestive process. To improve your digestive system, medical professionals suggest that you unlock the benefits of ginger by taking lots of it.

Throw away that placebo and switch things up by consuming ginger. Studies show that consuming ginger can accelerate emptying the stomach. It took approximately 13 minutes for people who took ginger and 27 minutes for people who received a placebo instead.

●    It reduces inflammation

It reduces inflammation

Inflammation is a condition that occurs naturally. Interestingly, being healthy is not a yardstick for not been affected by this condition as it merely a natural response to help protect the human body from sickness and injuries.

But when inflammation becomes chronic or excessive, it can be damaging.  Scientist believes that excessive inflammation is the root cause of many common diseases such as autoimmune disorders, cancer, and heart disease.

The active medical properties of raw ginger are responsible for most natural anti-inflammatory effects (ginger). Ginger has also been shown to inhibit significant production of pro-inflammatory cytokines, which are small proteins released by cells within the body to communicate with each other.

On the other hand, pro-inflammatory cytokines are responsible for regulating the inflammatory reactions – it means that these reactions frequently happen in the body. It is directly related to increased inflammation in the human body.

Of course, it’s a big deal to know that ginger reduces the levels of inflammation that the pro-inflammatory cytokines can produce. It would ultimately lead to a decreased level of inflammation.

So, if you are experiencing inflammation, ginger is your go-to remedy, and it’s also one of the most potent anti-inflammatory medications to try.

●    May improve heart disease risk factors and lower blood sugars too.

May improve heart disease risk factors and lower blood sugars too.

Ok! This area of research is still relatively new. However, ginger may have efficient anti-diabetic properties – this is according to a 2014 study. Forty-one participants with type 2 diabetes had 2 grams of ginger powder per day, and they discovered that it lowered fasting blood sugar by an impressive 12%.

Also, it remarkably improved hemoglobin A1c (also referred to as HbA1c), a marker for long-term blood sugar levels. Furthermore, hemoglobin A1c was reduced by 10% for 12 weeks.

There was also a 23% reduction in malondialdehyde (MDA), a byproduct of oxidative stress, and a 28% reduction in the Apolipoprotein B/ApolipoporteinA-1 ratio. Meanwhile, a high ApoB/ApoA-I ratio and high MDA levels are risk factors for heart disease.

But it is important to note that this was just a small study. Even though the results are impressive, they need to be confirmed in more extensive studies before making any recommendation.

In somewhat encouraging news, literature was reviewed in 2019, and it was concluded that ginger reduced HbA1c in patients with type 2 diabetes. But on the flip side, ginger did not affect fasting blood sugar, which is quite unfortunate.

●    Ginger may help reduce cholesterol levels.

A high LDL cholesterol level (which is the bad cholesterol) is linked to an increased risk of heart disease. The food you eat will have a strong influence on LDL levels.

A study was carried out two years earlier on 60 people battling hyperlipidemia; the first thirty people who got 5 grams of ginger powder daily saw their LDL cholesterol levels drop significantly by 17.4% over three months.

Though the drop in bad cholesterol is quite impressive, it is essential to consider participants who volunteered for this study – they all received high ginger doses. Some of these participants cited terrible taste as the main reason for dropping out of an OA study where they received 500 mg-1gram of ginger.

The doses these participants received during the hyperlipidemia study are five to ten times higher. There’s every likelihood that most people may have difficulty taking a 5-gram dose for long enough to see results at the end of the day.

In a previous study, people who got 3 grams of ginger powder saw a significant reduction in most cholesterol markers each day. The LDL cholesterol levels also dropped by 10% over forty-five days.

Study subjects from the two studies experienced drops in total cholesterol. The participants in a 2008 survey also saw reductions in their blood triglycerides.

●    Cancer Preventive

Cancer Preventive

Some studies show a reduced risk of colorectal cancer thanks to ginger supplements. It may be due to its antioxidant activity and its ability to properly regulate several proteins that play essential roles in the cell cycle, including MAPK, STAT3, Pi3K, NF-kB, and so much more.

Note: one type of ginger you should avoid is the Chinese ginger as it has traces of aldicarb sulfoxide, and in 2007, pesticide finding sparked an outcry, and governments warned consumers to avoid it.

●    Heart Protection

Heart Protection

Ginger helps to reduce blood lipid levels, as well as clotting factor activity. According to medical professionals, it helps to keep the blood glucose levels regular. It also has the potential to prevent diabetes and promote cardiovascular health. It will stimulate weight loss, just as we’ve reiterated earlier.

●    Vertigo


In one study of eight healthy people, a gram of ginger by mouth appeared to help reduce vertigo and nausea symptoms. However, more extensive trials are needed.

●    Boosting cognition

Boosting cognition

ginger extract gotten from the ginger plant can help enhance understanding and one’s memory. A study of sixty women – all of which took 400 – 800 mg of the extract for two months showed that ginger might be crucial to its nootropic effects. But we can’t form any concrete results for now. Large scale tests are needed.

●    It helps to improve sperm quality and DNA protection.

●    It helps to improve sperm quality and DNA protection.

According to a study carried out on 100 infertile men, ginger’s medical abilities keep growing. These men took 500 mg of ginger powder daily for three months, after which their sperm DNA quality increased drastically.

Ginger’s potential DNA-protective capabilities are not essential only for fertility. Ginger oils are reduced the DNA damage from a mold toxin.

●    Eczema

6–shogaol is a ginger compound that helped to reduce eczema in mice. TNF-Alpha plays a massive role in eczema symptoms, such as skin eruptions and redness. Eczema is a mixed Th1 and Th2 condition, and ginger helped keep all inflammatory immune substances under control.

Frequently Asked Questions About the Benefits of Ginger

Frequently Asked Questions About the Benefits of Ginger
  • What happens if you eat ginger every day?

Eating ginger every day comes with lots of health benefits, some of which we’ve stated above. Daily consumption will help you put an end to morning sickness, halt excess inflammation, improve your sperm quality (these are just some of the benefits of ginger), stop acid reflux, and so much more.

  • Is ginger beer good for me?

Yes, it is! Ginger beer is much healthier compared to most carbonated drinks out there. It is also one of the most refreshing drinks you can get right now. Ginger beers have lots of medical properties, one of which is gingerol.

  • Is it Ok to eat raw ginger?

Yes, it is! It has lots of antioxidants, which helps to prevent stress.

  • How do I know if ginger is terrible?

Typically, rotten ginger won’t smell as strongly as the fresh one would. An unpleasant smell often accompanies it.

  • Is ginger good for diabetes?

Yes! It will be a positive addition to your diabetes treatment – you have to use it in moderation.


The bottom line is, ginger has lots of bioactive compounds and nutrients that have potent health benefits you can take advantage of today. There are lots of other benefits of ginger, and as time goes on, we’ll find out. So, why not take advantage of the health benefits of ginger today.

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