Ginger and Ginger Tea: Potential Health Benefits, Uses, Nutrition and How to Make It at Home
Fresh Ginger Root and Ground Ginger Contain Gingerols, Shogaols and Other Compounds Studied for Their Antioxidant and Anti-Inflammatory Properties
Ginger root is widely used both as a food ingredient and in traditional natural remedies.
Fresh ginger, dried ginger and ground ginger powder contain compounds associated with antioxidant, anti-inflammatory, antimicrobial and anti-spasmodic properties.
Ginger can be eaten raw, added to meals or used to prepare ginger tea.
Research cited in the source has examined ginger in connection with nausea, digestion, inflammation, cardiovascular health, blood glucose, pain and other areas of health.
However, the type of ginger you choose can affect the concentrations of some of its naturally occurring compounds.
Fresh Ginger vs. Ground Ginger Powder
The botanical name for ginger is Zingiber officinale.
Both fresh ginger root and dried ginger powder contain compounds that have been studied for potential health benefits.
Fresh ginger contains gingerols and shogaols, with gingerol compounds being more prevalent in the fresh root.
Drying ginger changes its chemical composition.
According to the research described in the source, dehydration increases the amount of shogaols found in ginger powder.
Some research cited in the source suggests that shogaols may have stronger activity than gingerols in relation to several health conditions.
The source also reports research finding that ground ginger demonstrated antioxidant activity more than five times higher than fresh ginger in one analysis.
Cooking Ginger Does Not Necessarily Remove Its Antioxidant Properties
People sometimes assume that heating ginger will eliminate the compounds responsible for its potential benefits.
The research presented in the source suggests the situation is more complicated.
Studies cited there found that boiling or roasting ginger for between two and six minutes actually increased its measured antioxidant potential. :chatgpt-content-reference{index=”0″}
Both fresh ginger and ginger powder therefore remain possible ways of incorporating ginger into a diet.
Dried ginger also has the practical advantage of lasting considerably longer than fresh root.
What Nutrients Are Found in Ginger?
Ginger root contains vitamins, minerals and antioxidant compounds.
According to the nutritional information provided in the source, 100 grams of fresh raw ginger contains approximately 80 calories.
The same amount contains about 17.7 grams of carbohydrates, 1.82 grams of protein, 2 grams of fiber and 1.7 grams of sugar.
It also provides minerals including calcium, magnesium, potassium and zinc, along with vitamin C.
Beyond its conventional nutrients, ginger contains numerous biologically active compounds.
Gingerols and shogaols are among those most frequently associated with ginger’s potential medicinal properties.
Ginger Has Been Studied for Inflammation and Arthritis Symptoms
One of the most extensively discussed characteristics of ginger is its anti-inflammatory activity.
6-Gingerol is one of ginger’s principal anti-inflammatory components.
Research described in the source suggests that gingerol can affect substances and enzymes involved in inflammation.
Ginger extracts have consequently been studied in people experiencing inflammatory pain associated with osteoarthritis.
One study cited in the source reported reduced inflammatory pain among participants taking ginger extract.
Research has also examined gingerol and shogaol compounds in relation to joint inflammation associated with rheumatoid arthritis.
These findings have contributed to interest in ginger root, ginger powder and ginger tea as dietary additions for people dealing with inflammatory conditions.
Ginger May Help With Muscle Pain
Ginger has also been investigated for its potential pain-relieving properties, including muscle discomfort following exercise.
A systematic review of seven studies cited in the source examined ginger’s analgesic effects.
Researchers reported that supplementing with 2 grams of ginger per day for at least five days could help reduce muscle pain following resistance training.
Other research discussed in the source examined inflammation following cardiovascular exercise.
A review covering 10 years of medical research concluded that ginger could help reduce the progression of muscle pain over time.
Some researchers also investigated whether consuming ginger before cardiovascular exercise could lessen subsequent muscle discomfort.
Ginger Has Been Studied for Menstrual Cramps
The anti-spasmodic properties associated with ginger have led researchers to examine whether it can help relieve menstrual pain.
One randomized controlled trial involving 120 women examined ginger root powder in participants experiencing moderate or severe menstrual cramping.
Taking 500-milligram capsules of ginger root powder three times daily was associated with reductions in pain and abdominal discomfort during the first days of menstruation.
A systematic review of seven studies also examined ginger powder for menstrual cramping.
The studies discussed doses ranging from 750 to 2,000 milligrams of ginger powder during the first three or four days of menstruation.
Ginger May Support Digestion
Fresh ginger and ginger tea are commonly associated with digestive health.
One area researchers have examined is gastric emptying, or how food moves through the stomach and digestive system.
A study cited in the source found that ginger capsules helped food move through the digestive system more rapidly in healthy volunteers.
Researchers concluded that ginger accelerated gastric emptying and stimulated contractions in part of the stomach.
Other research has investigated ginger compounds for their effects on the gastrointestinal tract and digestive spasms.
Ginger can be consumed in several forms for this purpose, including fresh ginger, ginger tea, ginger candies and ginger root capsules.
One of Ginger’s Best-Known Uses Is for Nausea
Ginger has a long-standing association with relieving nausea and digestive upset.
Gingerols and shogaols have been studied for their effects on the gastrointestinal system.
The source describes ginger as having antiemetic properties, meaning it has been investigated for its ability to reduce nausea and vomiting.
Research has examined ginger in several different situations where nausea can occur.
Ginger Has Been Studied for Pregnancy-Related Nausea
One trial cited in the source compared ginger capsules with a placebo in pregnant women.
Participants taking 1,000 milligrams of ginger capsules per day reported reductions in nausea and vomiting.
The study concluded that ginger could help relieve pregnancy-related nausea and sickness.
Pregnancy is also a situation in which supplements and concentrated herbal products should be discussed with an appropriate healthcare professional rather than assuming that a particular dose is suitable for everyone.
Researchers Have Also Examined Ginger During Chemotherapy
Ginger’s antiemetic properties have also been investigated in relation to chemotherapy-associated nausea.
One trial described in the source involved 576 patients.
Participants receiving either 500 milligrams or 1,000 milligrams of ginger capsules per day reported reductions in nausea symptoms.
This research concerns ginger as a potential supportive measure for nausea and does not mean that ginger replaces cancer treatment or prescribed anti-nausea medication.
Ginger Compounds Have Been Studied Against Infections
Laboratory research has also examined ginger for antiviral and antibacterial activity.
Studies cited in the source found that gingerols and enzymes in ginger could reduce inflammation associated with viral infections.
Another study reported that fresh ginger performed better than ground ginger in reducing the effects of certain respiratory viral infections.
Hot tea prepared from fresh ginger was also studied for antiviral properties.
Other research has found antibacterial potential in gingerol-containing ginger extracts against various bacterial strains.
These findings should not be interpreted as meaning that ginger tea can replace appropriate medical treatment for an infection.
Ginger Has Been Studied for Blood Pressure and Cardiovascular Health
Researchers have examined ginger extracts in connection with blood pressure and cardiovascular health.
According to research described in the source, compounds including 6-shogaol and other phenolic constituents were associated with effects on blood pressure and heartbeat regulation.
Other studies have investigated ginger’s potential anti-hypertensive and anti-inflammatory properties.
These findings have contributed to interest in ginger as part of a diet intended to support cardiovascular health.
People being treated for high blood pressure should not replace prescribed treatment with ginger without medical guidance.
Ginger May Affect Cholesterol Levels
Another area of research concerns LDL cholesterol and artery health.
Research cited in the source found that ginger extracts could help lower LDL cholesterol.
LDL is commonly described as the type of cholesterol associated with coronary heart disease when present at unhealthy levels.
Phenolic compounds in ginger, including zingerone, shogaols and gingerols, were among the compounds examined.
The same research also suggested potential effects related to the buildup of plaque in arteries.
Plaque accumulation inside arteries is known as atherosclerosis and can narrow the arteries and contribute to serious cardiovascular complications.
Ginger Has Been Investigated for Blood Glucose Control
Research has also examined ginger in people with diabetes.
A double-blind, placebo-controlled clinical trial described in the source found that ginger supplementation significantly reduced fasting blood glucose levels.
Participants received 2,000 milligrams of ginger root powder.
The study also reported reductions in HbA1C markers, which are used to monitor longer-term blood glucose levels.
Other research cited in the source investigated whether the same amount of ginger powder could influence the risk of chronic complications associated with diabetes.
These findings do not mean ginger should replace diabetes medication or professional management of blood glucose.
Ginger May Have Benefits for Brain Function
The antioxidant and anti-inflammatory compounds in ginger have also attracted attention for their possible effects on the brain.
Oxidative stress can negatively affect brain function.
Research cited in the source examined 6-shogaol and its anti-inflammatory activity in relation to memory loss associated with dementia.
Human research has also investigated cognitive function.
In one trial, middle-aged women took ginger extract supplements for two months.
Researchers reported positive effects on memory and working memory.
Further research is needed to determine the broader clinical significance of these findings.
Ginger Has Been Studied for Liver Health
Researchers have investigated whether ginger’s antioxidant compounds can affect liver health.
Gingerol has been studied in connection with toxins and the effects of free radicals on the liver.
Clinical research cited in the source included 50 people with non-alcoholic fatty liver disease.
Twenty-three participants took 2,000 milligrams of ginger supplements per day.
After 12 weeks, researchers reported improvements in some symptoms associated with non-alcoholic fatty liver disease among participants taking ginger.
Could Ginger Help With Weight Management?
Ginger has also been investigated as a potential addition to weight-management programs.
A systematic review described in the source found promising results involving intestinal fat absorption, appetite and the breakdown of fats during digestion.
Another systematic review of randomized controlled trials found that increased ginger consumption was associated with reduced body weight, improved fasting blood glucose and a lower waist-to-hip ratio.
Ginger should not be viewed as a substance that automatically burns away excess body fat.
The research instead suggests that it may have a supporting role when incorporated into a broader weight-management approach.
Ginger May Affect the Airways
Researchers have examined fresh and dried ginger in connection with inflammation and spasms in the airways.
A 2015 study cited in the source reported anti-spasmodic effects and suppression of airway inflammation.
Researchers suggested that ginger could potentially influence symptoms associated with respiratory allergic responses.
Other research has examined gingerol and shogaol for their ability to relax airway muscles.
These findings concern potential supportive effects and do not establish ginger as a replacement for prescribed asthma medication or emergency treatment.
Ginger Compounds Are Being Studied in Cancer Research
Ginger contains antioxidant and anti-inflammatory compounds that have been investigated in cancer research.
A comprehensive review from 2018 examined 6-gingerol and reported anticancer activity in experimental research.
Other studies described in the source have investigated gingerols, paradol and shogaols.
Ginger extract has also been studied experimentally in relation to prostate cancer cells.
Laboratory research has examined ginger compounds in ovarian, liver, colon and breast cancer models.
Some of these experimental findings have been promising.
However, the source itself emphasizes an important limitation.
It is still too early to determine exactly whether or how ginger could be used as a cancer treatment in humans.
Laboratory findings about cancer cells should therefore not be interpreted as evidence that eating ginger or drinking ginger tea can treat cancer.
How to Make Ginger Tea With Fresh Ginger
One of the simplest ways to consume ginger is to prepare fresh ginger tea.
Start with approximately a 1-inch, or 2.5-centimeter, piece of ginger root.
Chop or mince the ginger.
If you decide to leave the skin on, wash the root thoroughly first.
Place the ginger in a cup and pour boiling water over it.
Cover the cup with a saucer and allow the ginger to infuse for approximately five minutes.
Strain the tea into another cup.
A teaspoon of raw honey can be added for taste if desired.
The source suggests drinking ginger tea two or three times daily.
The remaining ginger slices can also be eaten rather than discarded.
How to Make Tea From Ground Ginger
Fresh ginger is not required to make ginger tea.
Ground ginger powder can also be used.
Place between one-half and one teaspoon of ground ginger into a cup.
Pour boiling water over the powder and stir thoroughly.
Raw honey can be added according to taste.
The source suggests consuming this preparation two or three times per day.
Simple Ways to Add Ginger to Your Diet
Ginger tea is only one way to consume ginger.
Grated ginger or slices of fresh ginger can be added to a smoothie before blending.
Chopped ginger root can be included in stir-fries.
Minced ginger can also be incorporated into salad dressings.
For cooked meals and sauces, dried ginger powder offers another convenient option.
The source suggests adding approximately one teaspoon of dried ginger to sauces during cooking.
How Much Ginger Should You Consume?
Ginger contains concentrated active compounds, so large quantities are not necessarily required.
The amount discussed in research varies considerably depending on what researchers are studying.
For nausea, the source suggests tea prepared with approximately one to two inches of fresh ginger in hot water.
Clinical studies described elsewhere in the source used specific amounts of ginger powder or extracts for particular conditions.
Those study doses should not automatically be treated as appropriate personal doses, particularly for people taking medication or managing a medical condition.
How to Choose and Store Fresh Ginger
When purchasing fresh ginger, the source recommends choosing a root that feels firm and has smooth skin.
Young, fresh ginger may not require peeling when it has been washed thoroughly.
Older ginger can develop tougher skin and become more fibrous.
Unpeeled fresh ginger can be stored in a cool, dry and dark location for up to three weeks according to the source.
It can also be kept frozen for up to six months.
Dried ginger powder should be stored in a sealed glass container in a cool, dark and dry location.
The source states that refrigeration can extend its shelf life for up to one year.
How to Make Ginger Lemon Tea
Ginger can also be combined with lemon to prepare a simple hot or cold drink.
The recipe provided in the source makes approximately four cups, or one liter.
It uses 2 inches, or 5 centimeters, of ginger root, 4 cups of filtered water, 2 tablespoons of organic lemon juice and 1 to 2 teaspoons of whole stevia leaf or honey.
Finely chop the ginger root and allow it to infuse in freshly boiled water for five minutes.
Add the lemon juice and either stevia or honey before stirring.
The drink can then be served hot or cold.
Important Precautions Before Using Ginger
Ginger can be easily incorporated into food and drinks, but concentrated ginger products are not appropriate for everyone.
The source specifically warns that ginger can interact with some medications and may worsen certain health conditions.
This becomes particularly important when ginger is being consumed in supplement quantities rather than simply used as a culinary ingredient.
Anyone taking medication, living with an ongoing medical condition, pregnant, receiving cancer treatment or considering concentrated ginger supplements should discuss their individual circumstances with an appropriate healthcare professional.
Ginger can be a flavorful addition to food and tea, and scientific research has investigated many of its compounds for potential health effects.
But promising research into gingerols, shogaols and ginger extracts should be distinguished from evidence that ginger can independently prevent, cure or replace medical treatment for serious disease.