Ginger Health Benefits, Cooking Tips, and Why You Need it in Your Life
Ginger has been spicing up dishes and healing bodies for thousands of years. Whether you’re grating it into a stir-fry, making a soothing ginger tea, or reaching for ginger supplements in the vitamin aisle, this spicy root is gaining popularity for a good reason. Packed with health benefits and loaded with flavour, ginger is a must-have.
But what exactly does ginger do for our health? How much is too much of this zesty root? And how should you be incorporating it into your recipes? My guide will answer all that and more, so you can feel confident adding more ginger to your life. Remember though to always consult a doctor if you are concerned about any health issues or want to change your diet drastically.
What is Ginger?
Ginger is a flowering plant, but it’s the gnarly underground part, the rhizome, that is used. Found in fresh, powdered, dried, or even candied forms, this aromatic spice is as versatile as it is powerful. A staple in Asian and Indian cuisines, ginger has long been used in herbal medicine for its healing properties.
Not only does ginger boast a distinct, spicy flavour, it also comes with compounds called gingerols and shogaols. These bioactive substances are the secret behind ginger’s health-boosting superpowers.
The Health Benefits of Ginger
Why is everyone obsessed with ginger these days? Well, because it has a load of benefits for both your body and mind. Here’s a closer look at how adding a little ginger to your routine could pay off significantly.
1. Anti-Inflammatory & Pain Relief
Dealing with aching joints or sore muscles? Ginger’s anti-inflammatory properties can help. The compounds in ginger, particularly gingerols, decrease inflammation and may help reduce pain linked to arthritis, menstrual cramps, or even post-workout soreness.
2. Eases Nausea & Digestive Issues
Ginger has been a go-to remedy for nausea for generations. Whether it’s seasickness, morning sickness, or the queasy feeling after one too many tacos, ginger settles your digestive system. Studies suggest just 1–1.5 grams of ginger can significantly alleviate nausea. This explains why pregnant women need more than just a gingernut biscuit to help reduce the morning sickness but a packet full might help!
3. Supports Immune Health
Packed full of antioxidants, ginger can help your body fend off colds, flu, and infections. Make it part of your winter routine, ginger tea with lemon and honey is comforting and effective.
4. Boosts Heart Health
Ginger has been shown to lower blood sugar and cholesterol levels in some people, which may reduce the risk of heart disease over time. It also helps improve circulation, keeping your heart happy and healthy.
5. Calms an Upset Stomach
No one likes to talk about bloating and heartburn (it’s the unglamorous side of life). But ginger can help your stomach empty more quickly and reduce discomfort.
6. Might Improve Brain Function
Thanks to its anti-inflammatory and antioxidant effects, researchers are looking into ginger’s potential to support brain health and combat cognitive decline. Some studies suggest it could even improve memory and attention span, the research is still in it’s early days, but looks promising.
How Much Ginger Do You Actually Need?
While ginger is packed with benefits, how much should you actually consume to reap the rewards?
- Nausea relief: Studies show 1–1.5 grams of ginger is effective for calming nausea. That’s about half a teaspoon of grated fresh ginger.
- Digestive health: Around 1–2 grams per day can help regulate digestion.
- Inflammation reduction: Research suggests around 2 grams daily to ease inflammation.
- General health: Incorporating ginger into your diet regularly (a few slices in tea or a teaspoon in recipes) is enough for ongoing support.
Keep in mind, too much ginger can cause mild side effects like heartburn or an upset stomach. Experts recommend staying under 4 grams of ginger per day if possible.
5 Easy Ways to Use Ginger in Your Recipes
Not sure where to start? Ginger works beautifully in sweet and savoury dishes alike. Here’s how you can jazz up your meals with this versatile root.
1. Ginger Tea
Feeling under the weather or just need a soothing drink? Make a simple ginger tea by steeping 5–6 slices of fresh ginger in hot water. Add honey and lemon for extra flavour.
2. Curries and Stir-fries
Boost the flavour of your favourite curries or stir-fries with finely grated ginger. Pair it with garlic for that unbeatable combination.
3. Baked Goods
Ginger is so popular in baking! Think gingerbread biscuits, spiced cakes, or even a loaf of ginger banana bread. Bonus points for the lovely aroma your kitchen will have.
4. Marinades
Create a marinade for meat or tofu by blending ginger with soy sauce, honey, and a splash of sesame oil. It’s perfect for grilled dishes.
5. Smoothies
Add a pinch of ground ginger or a small knob of fresh ginger to your morning smoothie. It pairs perfectly with tropical fruits like pineapple or mango.
Herbal Remedies with Ginger
Ginger is often used in herbal remedies for immediate relief or preventative care.
- Ginger Compress: Make a warm compress using ginger-infused water to relieve muscle aches.
- Ginger Lozenges: Great for soothing a sore throat or combating travel sickness.
- Ginger Oil: Mix ginger oil with a carrier oil and massage it onto problem areas for relief from cramps or arthritis.
Is Ginger Right For You?
The beauty of ginger lies in its simplicity. Just a small amount can support your health and completely change the flavours in your recipes. Whether you’re sipping a warm ginger-infused tea to fight off a cold or adding a subtle heat to your curry, there’s no denying its versatility and effectiveness.
However, as with all natural foods and remedies, moderation is key. If you’re pregnant, on blood thinners, or have other specific health concerns, it’s always best to consult your GP or healthcare provider before consuming ginger in large quantities.
Will you be adding more ginger to your diet? Let me know your thoughts about these ginger health benefits in the comments below.
