comes from a flowering plant originating in Southeast Asia. It adds flavor to sweet and savory foods and has a range of health benefits. It belongs to the Zingiberaceae family, and it’s closely related to turmeric, cardamom, and galangal.
The rhizome (underground part of the stem) is the part commonly used as a spice. It’s often called ginger root or, simply, ginger.
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.
1. Contains gingerol, which has potent medicinal properties
The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
ol has powerful anti-inflammatory and antioxidant effects, according to researchTrusted Source. For instance, it may help reduce oxidative stress, which results from having too many free radicals in the body.
What is ginger oil and does it have health benefits?
3. May help with weight loss
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.
’s ability to influence weight loss may be due to certain mechanisms, such as its potential to reduce inflammation.
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.
However, other researchTrusted Source has not found evidence of the same effects.
However, many discontinued treatment as they did not like the taste of ginger or because it upset their stomach.
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.
The review looked at results from 10 trials, in which participants took 1,200–3,000 milligrams (mg) per day for 8–13 weeks.
The results did not suggest that ginger supplements affected the lipid profile.
After 12 weeks:
their fasting blood sugar was 12% lower
their hemoglobin A1c (HbA1c) levels were 10% lower
their apolipoprotein B/ apolipoprotein A-I ratio was 28% lower
their malondialdehyde (MDA) levels were 23% lower
A high apolipoprotein B/apolipoprotein A-I ratio and high levels of malondialdehyde (MDA) can result from oxidative stress, a byproduct of oxidative stress. They are both risk factors for heart disease.
However, this was one small study, and more research is needed to confirm these results.
A 2019 review also found evidence that ginger can reduce HbA1c in people with type 2 diabetes, but the authors did not conclude that it can lower fasting blood sugar levels.
6. Can help treat chronic indigestion
Gi 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).
In one study, scientistsTrusted Source found that consuming a ginger and artichoke preparation before eating a main meal significantly improved the symptoms of indigestion in people with functional dyspepsia, compared with taking a placebo.
7. May reduce menstrual pain
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 pain7. May reduce menstrual pain
may help relieve dysmenorrhea, also known as menstrual pain.
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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.
However, it may be hard to include such high doses of ginger in your diet, particularly if you don’t like the taste of ginger.
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