Ginger may have numerous health benefits due to its anti-inflammatory, anti-nausea, and other properties. It may help you lose weight, manage arthritis, reduce menstrual symptoms, and more. You can use ginger fresh, dried, powdered, or as an oil or juice. It features in many recipes as well as processed foods, home remedies, and cosmetics.
What are 11 health benefits of ginger?
Here are 11 health benefits of ginger that are supported by scientific research.
1. Contains gingerol, which has potent medicinal properties
Ginger has a long history of use in various forms of traditional and alternative medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu and common cold, to name a few of its purposes.
The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
2. Can treat morning sickness and other forms of nausea
Ginger may be effectiveTrusted Source against nausea, including pregnancy-related nausea, commonly known as morning sickness.
Ginger may help relieve nausea and vomiting for people undergoing certain types of surgery, and it may also help reduce chemotherapy-related nausea.
3. May help with weight loss
Ginger may play a role in weight loss, according to studies in humans and animals.
One 2019 reviewTrusted Source concluded that ginger supplementation significantly reduced body weight, the waist-hip ratio, and the hip ratio in people with overweight or obesity.
4. Can help with osteoarthritis
Osteoarthritis (OA) involves degeneration of the joints, leading to symptoms such as joint pain and stiffness.
One review concluded that ginger may help reduce pain and disability.The participants took 0.5–1 gram of ginger per day for 3–12 weeks, depending on the study. Most had a diagnosis of OA of the knee.
5. May lower blood sugar and improve heart disease risk factors
Some research suggests ginger may have anti-diabetic properties.
In a 2015 studyTrusted Source, 41 people with type 2 diabetes took 2 grams of ginger powder per day.
A 2022 reviewTrusted Source found a significant reduction in fasting blood sugar and HbA1c in people with type 2 diabetes after taking ginger supplements.
6. Can help treat chronic indigestion
Ginger may help manage indigestion by speeding up the passage of food through the stomach.
Functional dyspepsia is when a person has indigestion — with symptoms such as abdominal pain, bloating, feeling too full, belching, and nausea — for no clear reason. It often occurs with irritable bowel syndrome (IBS).
7. May reduce menstrual pain
Ginger may help relieve dysmenorrhea, also known as menstrual pain.
Some research has suggested that ginger is more effective than acetaminophen/caffeine/ibuprofen (Novafen) in relieving menstrual pain.
8. May help lower cholesterol levels
High levels of LDL (bad) cholesterol are linked toTrusted Source an increased risk of heart disease.
In a 2022 reviewTrusted Source of 26 trials, researchers found that ginger consumption significantly reduced triglycerides and LDL cholesterol, while increasing HDL cholesterol. Even doses less than 1,500 mg per day were effective.
9. May help reduce cancer risk
Ginger may have anticancer properties due to gingerol and various other antioxidant and anti-inflammatory compounds.
There is some evidence, Trusted Source that these compounds may help reduce the risk of gastrointestinal cancers, such as Trusted Source colorectal, pancreatic, and liver cancer.
10. May improve brain function and protect against Alzheimer’s disease
Some research Trusted Source suggests that 6-shogaol and 6-gingerol — compounds in ginger — may help prevent degenerative diseases such as Alzheimer’s, Parkinson’s disease, and multiple sclerosis.
Oxidative stress and chronic inflammation may be key drivers of Alzheimer’s disease and age-related cognitive decline.
11. Can help fight infections
Ginger’s antimicrobial properties could make it useful for fighting bacterial and fungal infections.