For centuries, ginger has been more than just a kitchen staple; it has been a cornerstone of traditional healing. Revered for its potent nutritional properties, this versatile root has historically served as both a culinary spice and a medicinal powerhouse.

Research highlights its status as a prized commodity in traditional medicine across China, Africa, and Ayurvedic practices (Gunathilake et. al. 2015), proving that its reputation for health is far from a modern trend

The spice, due to its touted nutritional properties, has been used to treat many ailments such as the common cold, vomiting, motion sickness, indigestion, cramps and even arthritic conditions among others (Gunathilake, et. al. 2015).  To this extent, the spice has become a staple in many households, as a medicine as well as in culinary concoctions.  

I am usually not out of this spice myself and have it available in several different formats, such as the fresh root and liquid.  However, it is always great to learn more about the food we consume, so that we can be assured that we are treating our bodies the best way possible.

Furthermore, it is always worthwhile to ensure that our pantry is well-armed and ready for any of life’s uncertainties. Let’s discuss!

What is Ginger?

Ginger (Zingiber officinale Roscoe) is a medicinal herb that is purported to contain both medicinal and ethnomedicinal properties (Gunathilake et. al. 2015).  Ethno-medicinal is the comparative study of how different cultures view, treat or prevent diseases using varying bioactive plant compounds (Merriam-Webster.com).  

It is also reportedly one of the most widely used spices or herbs as it can be found as an additive in many foods and beverages (Najim, A. 2017).  Along with its use in food to spice things up or add flavour, it is commonly used in the medicinal world to treat or manage particular ailments such as diarrhea, upset stomach, nausea and indigestion (Najim, A. (2017).

Ginger is also known to be anti-inflammatory and very high in antioxidant properties. These properties are due largely to its Gingerols, Shogaols, Zingiberene and Zingerone compounds, as well as other vitamins and minerals (Mahomoodally, 2019).  However, gingerols are considered the primary compound, especially when the ginger is fresh, while shogaols are usually attributed to the pungency of dried ginger (Mahomoodally, 2019).  

On the other hand, most of its antibacterial effects are attributed to these components – dehydrogingerdione (Butt MS, et. al. 2011), gingerol (Wang X et. al. 2011) and shagaol (Butt MS, et. al. 2011).   Ginger is also said to be excellent for digestive health (Gunathilake et. al. 2015) and may help to suppress appetite. As such, it may be excellent for those on a weight loss journey (Geoffroy et al. 2011). 

In this article, we will be discussing five (5) researched benefits of consuming ginger. These include its anti-diabetic effects, its antiviral properties, and its effects on cholesterol, brain health and menstrual cramps.

You can read more about another notable and beneficial spice and medicinal plant in these articles:

• Turmeric – An Aged old Spice – Five (5) Awesome ‘must know’ Health Benefits.

Five(5) ‘must know’ Health Benefits of Ginger

While ancient traditions have relied on ginger for millennia, modern clinical research now confirms what our ancestors intuitively knew. The bioactive compounds in ginger, most notably gingerol, act as powerful agents for physical well-being.

From calming a restless stomach to cooling systemic inflammation, let’s look at the five evidence-based reasons why this potent root deserves a permanent place in your daily health regimen:

1. Ginger and Diabetes

Diabetes mellitus is a chronic endocrine system disorder that can cause many complications in the body (Khandouzi et. al. 2015).  This is largely due to the body’s poor insulin activity.  As such, the primary focus of individuals with this condition is to control high blood glucose (hyperglycemia) and insulin resistance to reduce the risk of both micro and macro-vascular diseases (Li Y, wt. al. 2012).

Vascular diseases are any condition that affects the circulatory system. These include peripheral artery disease as well as those that affect the veins, lymph vessels and blood vessels (https://my.clevelandclinic.org).

According to research, hyperglycemia increases oxidative stress in the body, which causes an imbalance between free radicals and the body’s antioxidant defence (Shanmugam et. al. 2009).  Further, oxidative stress can affect carbohydrates, blood lipid profile and overall metabolism, particularly in persons suffering from diabetes. This then increases glucose levels and eventually leads to the death of cells (Shanmugam et. al. 2009).  Therefore, preventative strategies are usually recommended to maintain normal blood lipid levels through the reduction of oxidative stress (Khandouzi et. al. 2015).

In addition to traditional anti-diabetic therapies, research has shown that ginger could be considered a natural means of preventing or managing diabetes.  Ginger’s anti-diabetic activities have been observed in several studies. One such was a study that was conducted by Akhani et al (2004). 

These researchers purported that using ginger as a pre-treatment compound could inhibit both induced hyperglycemia, while other research has shown that ginger may have a blood lipid-lowering effect (hypolipidemic) on the body (Sharma et al. 1996). 

Further, research by Fuhrman et. al. (2000) showed that ginger significantly lowered blood glucose, total serum LDL (low-density lipoprotein ) – cholesterol (the ‘bad’ cholesterol) and triglycerides, as well as raised HDL (High-density lipoprotein) – cholesterol (the ‘good’ cholesterol) in hyperglycemic rats in diabetes research models.

These results were further confirmed by another study by Bhandari et al. (2005), where it was found that diabetic rats fed with an ethanolic extract of ginger, orally, for twenty (20) days experienced significantly lower glucose levels in the blood (anti-hyperglycemic) effect. Additionally, an ethanol extract of ginger was also found to reduce body weight, glucose levels, insulin and total LDL (low-density lipoprotein) – cholesterol in diets that were high in fat (Nammi et al. 2009).

On the other hand, an experimental study conducted by Weidner and Sigwart (2000) found that ginger intake did not induce any significant changes in blood glucose, blood pressure or even heart rate in models conducted with rats.  Nonetheless, research on the effects of ginger and diabetes will sometimes be controversial. As such, research contends that its effects will be dependent on the dose and concentration (Hussein et. al. 2005; Barta et. al. 2006).

Therefore, further research is required to be more definitive in the explanations of its potency in both the prevention and treatment of metabolic disorders such as diabetes mellitus.  However, several published studies have certainly proven that it could be a useful addition to the diet of persons suffering from diabetes or those who just want to maintain general good health.

2. Ginger and Cholesterol

Medicinal herbs like ginger have been shown to be able to lower plasma lipids as well as body weight (as seen in the benefit above).  High cholesterol can lead to many issues in the body, one being cardiovascular diseases. As such, research has shown that ginger could help in the treatment or management of cardiovascular diseases, particularly coronary heart disease, one of the most common forms of cardiovascular conditions (Mastoi et. al. 2018). 

Ginger and its positive effects on cholesterol were observed in a study conducted by Mastoi et. al. (2018) in June 2014 at a Pakistani hospital with over sixty (60) participants (male and female).  The patients chosen for the study were those who were suffering from hyperlipidemia (too much fat in the blood).  The ages of the patients range from eighteen (18) to seventy (70) years. The patients were divided into two (2) groups (30 each). One group was provided with a ginger paste powder and was advised to take five (5) grams per day along with their normal diet. The next group was provided with a placebo powder to take at a similar dosage to their normal diet.

At the end of the study, the researchers reported that the group that took the ginger powder experienced significant decreases in their LDL (low-density lipoprotein) cholesterol levels (bad cholesterol) as well as serum cholesterol.  The participants also reportedly lost weight. 

The placebo group only experienced a very minimal reduction in LDL (low-density lipoprotein) cholesterol, serum cholesterol and weight, which the researchers referred to as – non-significant.  It must be noted that this study lasted for three (3) months.

The results of this study were also confirmed by Bordia et al. (1997), who reported similar effects of ginger when taken for three (3) months. The chemical composition of ginger was highlighted as being responsible for its benefits on serum lipid and blood pressure in patients suffering from hyperlipidemia Furham et al, 2000).  As such, the researchers contended that more potent therapies using gingerol (the active compound in ginger) could be used as an alternative to aspirin therapy in cardiovascular conditions as well as in preventing ischemic heart disease (Liu IM et. al. 2005; Kahlon et. al. 2007).

3. Ginger and Brain Health

Research suggests that cognitive impairment may become an issue as one ages, particularly due to oxidative stress on the body (Saenghong et. al. 2012; Mangialasche et. al. 2009).  In fact, recent findings have suggested that middle-aged women usually develop some form of cognitive impairment, which includes areas such as attention, calculation and immediate recall (Fernandes et. al. 2009). 

To this extent, researchers are increasingly focused on the development of medicinal plants as a way to enhance cognition due to their antioxidants and probable cognitive-enhancing activities (Saenghong et. al. 2012).  One such medicinal plant is ginger.  According to Arabian Folklore, ginger is an acclaimed memory enhancer (Saenghong et. al. 2012).  It is also said to be a known ingredient for products that have to do with cognitive enhancement (Saenghong et. al. 2012).

According to a study by Wattanathorn et. al. (2011) with Wistar rats, it was shown that ginger extract could possibly enhance one’s memory and also protect the brain from damage.  Ginger was also proven to be an antioxidant powerhouse, which could help with the management of oxidative stress in the body.  Ginger was also found to be effective in enhancing cognitive function in middle-aged women. 

This was found in a study conducted by (Saenghong et. al. 2012) with over Sixty (60) healthy Thai middle-aged women between the ages of Fifty (50) and sixty (60) years old.  The study, which was conducted over two (2) months, saw an enhancement in both attention and cognitive processing. The dosages that were used were ginger extract at four hundred (400) or five hundred (500) mg, taken once daily. This was the dosage that was proven effective in prior animal studies and purported to be the best range for safety.

Some of the cognitive improvements experienced by the participants include attention, working memory and concentration. The best part of the results was that there were no reported side effects.  As such, the researchers concluded that ginger extract could be a potential brain tonic for the enhancement of cognitive function, particularly in middle-aged women. 

Nonetheless, further research is recommended, especially as it relates to the specific mechanism of this spice on cognitive functions.

4. Ginger and Menstrual Cramps

It has been named ‘that dreaded time of the month’, especially by women who suffer from severe cramps or Dysmenorrhea.  While the severity of the pain will differ among women, cramps, mild or severe, are just an unwanted part of the menstrual cycle experience. 

Dysmenorrhea, which can cause most of the severe pain during the menstrual cycle, is described as severe pain in the low abdominal or pelvic area.  The pain can occur before or during menstruation (International Association for the Study of Pain Task Force on Taxonomy, “Classification of Chronic Pain.).  The pain can also include lower back pain, nausea, vomiting, as well as changes in bowel movement (International Association for the Study of Pain Task Force on Taxonomy, “Classification of Chronic Pain, Dawood, 2006). 

Dysmenorrhea can either be primary (when there are no identifiable pathological conditions) or secondary when there are some pathological issues such as endometriosis or fibroids. According to research, the condition is usually prevalent among women of reproductive age. 

Menstrual pain can affect one’s overall quality of life, including work, school and other activities.  The pain is usually treated with over-the-counter medication or non-steroidal anti-inflammatory drugs (NSAIDs) for Dysmenorrhea or oral contraceptive pills (Dawood, 2006).  However, these pain medications often have adverse effects.  Therefore, continuous research is being conducted with food and herbs to see how they could manage pain during this time of the month. Ginger is one such herb.

In a study conducted by Adib Rad et. al. (2018), it was found that ginger was equally effective as the common – Novafen in reducing the intensity of menstrual pain both for dysmenorrhea sufferers as well as regular periodic pain.  The study was conducted with over One Hundred and Sixty-eight (168) girls between the ages of Eighteen (18) to Twenty-six (26) years.  The patients were given Two Hundred (200) mg capsules of either Novafen or ginger every six (6) hours after the onset of the pain. 

It was found that the intensity of the pain from dysmenorrhea decreased in both groups (Novafen and ginger group).  The researchers noted that there was no statistical significance in both substances and, as such, purported that both drugs were effective in reducing menstrual pain, especially in women with primary dysmenorrhea.

Another study conducted by Shirvani et al. (2015) with mefenamic acid and ginger also showed that ginger was as effective in managing menstrual pain as mefenamic acid, especially for women suffering from primary dysmenorrhea, without any adverse effects.  This study was conducted with one hundred and twenty (120) women who suffered from both moderate to severe primary dysmenorrhea. 

It must be noted that the women who were given the mefenamic acid were provided with two hundred and fifty (250) mg capsules every eight (8) hours, while the ginger group received Two Hundred and fifty (250) mg capsules every six (6) hours from the time the pain began to its relief.

5. Ginger and Its Antiviral Activities

Ginger is said to have anti-viral activities against the human respiratory syncytial virus (HRSV).  This was the conclusion of a study by Chang et al. (2013).  In this study, it was found that fresh ginger was able to inhibit HRSV–induced plaque formation in both the upper and lower respiratory tract of human beings. 

However, the effect will be dependent on the dosage.  As such, Three Hundred (300) ug/ml of fresh ginger was found to decrease plaque count to about nineteen point seven (19.7%) percent.  

It was also found that fresh ginger was more effective before viral inoculation.  In contrast, dried ginger did not show any dose-dependent inhibition.  However, a high concentration of fresh ginger could contribute to the counteracting of viral infection as it has the potential to stimulate the mucosal cells to secrete what is known as Interferon beta-1b (IFN-B).  Interferon beta is a cytokine that occurs naturally in the body and helps to downregulate the body’s inflammatory response (sciencedirect.com).

Are there any side effects in consuming Ginger daily?

No known side effects or toxicological effects have been observed in systemic in vivo studies in general (Gunathilake et. al. 2015).  Research has shown that doses of ginger of at least Fifty (50) mg/kg daily showed no toxicity or changes in bodily cells and tissues (histological changes) in the liver and lungs (Al-Naqeeb, et. al. 2003).  Additionally, no maternal or developmental toxicity was observed in pregnant rats when taken orally for up to 1g/kg of the body (Weidner and Sigwart, 2000).

However, the consumption of ginger daily that exceeds six (6) grams could cause gastric irritation in humans (Chrubasika et. al. 2005).  Heartburn was also reported in other studies.  Additionally, a few studies also reported nausea as an observed side effect (Nguyen et. al. 2020).

Who should be cautious when consuming Ginger?

While ginger is considered generally safe, research recommends caution for certain individuals with conditions such as diabetes, blood pressure issues or those on blood thinner medications (drugs.com/mtm/ginger.html). 

Individuals who are on medications that slow the clotting of the blood, such as aspirin and diclofenac, should also be cautious in consuming ginger or taking it as a supplement (drugs.com).

Additionally, if you suffer from any known medical condition or are on medications, it is recommended that you speak with your healthcare provider before supplementing with ginger in any shape or form.

How to incorporate Ginger into your Diet

Ginger can be used in many ways. The most famous, in teas. This is done by adding a few pieces of fresh ginger in hot or boiling water or using dried or liquid ginger in the same way for a healthy cup of ginger tea. 

You can also add it to your food dishes, especially chicken, curries or stir-fries. Ginger can also be added to green juices, smoothies and baking products (i.e. cakes, bread, cookies, etc.). 

Ginger can also be added to a cup of water (hot or at room temperature) for a simple morning flush. Additionally, you can make your own ginger drink by adding it to water with your preferred type of sweetener.

For this drink, you can use liquid ginger on its own or add some lemon juice to the mixture.  This is very refreshing, especially when chilled.  Ginger is also used as a supplement and is usually available in capsule format.

Illustrative Summary

Here is an Illustrative Summary of the Five (5) ‘must-know health benefits of GINGER

Let’s Sum Up!

Ginger is considered both a medicine and a herb worldwide.  This herb is popular in many regions, particularly in Asia and North America, where it is traditionally used as a folklore medicine to treat certain conditions as well as in many cuisines.

Ginger comprises many complex compounds such as gingerol and shogaols. These compounds are responsible for their unique flavour and health benefits.  Some of the health benefits of ginger include its effects on diabetes, cholesterol and brain health.  As such, it is one of those herbs that should be in your pantry for frequent use, well before you might really need it.

So, are you a fan of ginger? How do you use it? Share it with us nuh!

You can read more about another notable and beneficial spice and medicinal plant in the articles below. You can also watch videos about Ginger and Turmeric by clicking the links below:

• Turmeric – An Aged old Spice – Five (5) Awesome ‘must know’ Health Benefits.

• Moringa – Nature’s Multivitamin without a Bottle – Here are Five (5) Researched Reasons Why!

• Video: Let’s Talk Ginger
• Video: Let’s Talk Turmeric
  

Editor’s Note: This article was last updated by a Researcher and Certified Nutrition Coach on May 11, 2026.