8 incredible health benefits of eating ginger
Last updated 27/02/2024 by The pain clinics - Interdisciplinary Health
8 incredible health benefits of eating ginger
Ginger is one of the healthiest things you can eat for both body and mind. Ginger has a number of clinically proven health benefits that you can read more about here.
In this article, we take an evidence-based look at the benefits of ginger. The article is based on 10 research studies (for which you can see source references at the bottom of the article). We hope you will be convinced to include more ginger in your own diet. Do you have input or comments? Feel free to use the comment field below or ours Facebook Page - and please share the post if you find it interesting.
The story behind ginger
Ginger has its origins in China and has for a long, long time been used in various forms in both traditional and alternative medicine. It stems well Zingiberaceaefamily and is related to turmeric, cardamom and galangarot, among others. Ginger, thanks to its active component gingerol, has powerful anti-inflammatory (combats inflammation) and antioxidant properties.
1. Reduces nausea and pregnancy-related morning sickness
Ginger has long been used as a remedy for general malaise and nausea - and there is also literature describing how seafarers used it against seasickness. This has recently also been well proven for research purposes.
- Well-documented effect against nausea
A larger systematic overview study, the strongest form of study, concluded that ginger can reduce seasickness, morning sickness and chemotherapy-related nausea.¹ So the next time you feel a bit unwell and nauseous, we suggest you make yourself some fresh ginger tea.
2. Can relieve muscle pain and muscle stiffness
Ginger can be a useful supplement in the fight against stiffness and sore muscles. Especially after training, research has proven that ginger comes into its own.
– Can reduce exercise-induced muscle soreness
A larger study showed that eating 2 grams of ginger daily, for 11 days, resulted in a significant decrease in muscle pain after exercise.² It is believed that these results are due to ginger's anti-inflammatory and anti-inflammatory properties. This can facilitate better repair conditions in soft tissues, including muscles, connective tissue and tendons.
Tips: Bruk massage and trigger point ball against muscle tension
A simple and effective way to work against muscular tension is by using a massage ball. You can read more about this here or by pressing the image (The link opens in a new browser window).
3. Helps with osteoarthritis
Osteoarthritis is a common health problem and many people often search for ways to relieve symptoms and pain. Did you know that ginger can reduce such symptoms with the help of its anti-inflammatory properties? In a study with 247 participants, with proven knee osteoarthritis, researchers concluded that those who ate ginger extract had significantly less pain and were less dependent on taking painkillers.³ Ginger can therefore be a healthy and good alternative for those who suffer from osteoarthritis symptoms and pain.
Tips: Use of knee support against osteoarthritis
En knee support as shown above can provide increased stability and protection to the knee when you need it. Here we show a popular version that does not go above the kneecap. You can read more about it here or by pressing above (The link opens in a new browser window).
4. Reduces heartburn and digestive problems
Troubled with heartburn and acid regurgitation? Maybe it's time to try some ginger? It is believed that many digestive problems are due to a delayed emptying of the stomach - and this is where ginger can come into its own.
- Effective against constipation
Ginger has a proven effect on causing a faster emptying of the stomach after a meal. Eating 1.2 grams of ginger before a meal can lead to 50% faster emptying.4
5. Relieves menstrual pain
One of the more traditional uses of ginger in pain management is against menstrual pain. A larger study, with 150 participants, concluded that eating 1 gram of ginger a day for the first 3 days of a menstrual cycle was as effective as ibuprofen (better known as ibux).5
6. Ginger is lowering cholesterol
High levels of bad cholesterol (LDL) are linked to higher rates of cardiovascular disease. The foods you eat can have a significant impact on these cholesterol levels.
– Lowers unfavorable cholesterol levels
In a study with 85 participants, which lasted over 45 days with the consumption of 3 grams of ginger daily, a significant decrease in bad cholesterol was noted.6 Another in-vivo study showed that ginger was as effective as the cholesterol medication atorvastatin (sold under the name Lipitor in Norway) when it came to lowering unfavorable cholesterol levels.7
7. Ginger can control blood sugar and lower the chance of type 2 diabetes
Recent research has shown that ginger can have a significant role to play in controlling type 2 diabetes and unstable blood sugar levels. A study from 2015 showed that 45 participants with type 2 diabetes had a reduction in their fasting blood sugar levels of as much as 12 percent after eating 2 grams of ginger daily.8 These are very exciting research results which we hope will soon be re-checked in even larger studies.
8. Ginger provides better brain function and can protect against Alzheimer's
Oxidative stress and chronic inflammatory reactions can accelerate the aging process. These are strongly linked to age-related, cognitively degenerative diseases such as Alzheimer's and dementia.
- Counteracts inflammatory reactions in the brain
Several in-vivo studies have shown that antioxidants in ginger can counteract inflammatory reactions that can occur in the brain.9 There are also studies that indicate that ginger can have a direct positive effect on brain functions such as memory and reaction time. 10
How much can you eat?
Pregnant women should stick to a maximum of 1 gram. For others, you should stay below 6 grams, as a higher intake of this can cause heartburn.
Summary: 8 Incredible Health Benefits of Eating Ginger (Evidence-Based)
With eight such wonderful health benefits, all backed by research (so you can argue against even the worst Besserwizzer you know), then maybe you've been convinced to eat a little more ginger in your diet? It is both healthy and tasty - and can be enjoyed as tea or in dishes. We would love to hear from you on our Facebook page if you have comments on other positive impact methods. If you are interested in natural diets and their research-based effects, you may be interested in reading our big turmeric guide called 7 amazing health benefits of eating turmeric.
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Article: 8 Health Benefits of Eating Ginger (Evidence-Based)
Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene
Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.
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Sources / research
1. Ernst et al., 2000. Ginger's efficacy for nausea and vomiting: a systematic review of randomized clinical trials. Br J Anaesth. 2000 Mar;84(3):367-71.
2. Black et al., 2010. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain. 2010 Sep; 11 (9): 894-903. doi: 10.1016 / j.jpain.2009.12.013. Epub 2010 Apr 24.
3. Altman et al, 2001. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis Rheumatism. 2001 Nov;44(11):2531-8.
4. Wu et al, 2008. Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol. 2008 May;20(5):436-40. doi: 10.1097/MEG.0b013e3282f4b224.
5. Ozgoli et al, 2009. Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. J Altern Complement Med. 2009 Feb;15(2):129-32. doi: 10.1089/acm.2008.0311.
6. Navaei et al, 2008. Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial. Saudi With J. 2008 Sep;29(9):1280-4.
7. Al-Noory et al, 2013. Antihyperlipidemic effects of ginger extracts in alloxan-induced diabetes and propylthiouracil-induced hypothyroidism in (rats). Pharmacognosy Res. 2013 Jul;5(3):157-61. doi: 10.4103/0974-8490.112419.
8. Khandouzi et al, 2015. The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein AI and Malondialdehyde in Type 2 Diabetic Patients. Iran J Pharm Res. 2015 Winter; 14 (1): 131–140.
9. Azam et al, 2014. Ginger components as new leads for the design and development of novel multi-targeted anti-Alzheimer's drugs: a computational investigation. Drug Des Devel Ther. 2014; 8: 2045–2059.
10. Saenghong et al, 2012. Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women. Evid Based Complement Alternative Med. 2012; 2012:383062.
Images: Wikimedia Commons 2.0, Creative Commons, Freemedicalphotos, Freestockphotos and submitted reader contributions.
Uses ginger root daily, approx. 8-10 grams mixed with almonds and nuts, large oatmeal, collagen powder (a spoon). all mixed with cultured milk. Wonderful, 98% octane for the engine, that.