5 Health Benefits of Ginger

Vitamins & minerals

Eléonore de Maurissens

Reading time: 3 minutes

Ginger has been used in traditional medicine for centuries and is known for its health benefits. Some of these benefits are now also scientifically recognized. Antioxidant, good for the stomach… Discover the beneficial properties of ginger.¹

Ginger (Zingiber officinale Roscoe) originates from Southeast Asia and belongs to the Zingiberaceae family. When hearing the word 'ginger', people generally think of the rhizome (the underground part of the stem), which is mostly used as a spice. Ginger can be used fresh, dried, in powder form, as oil, or as juice. We find it in numerous culinary preparations and in cosmetic products.
For centuries, ginger has been used as a medicine in Asia, India, Europe, and the Middle East. Its positive impact is found particularly in the areas of rheumatic conditions, stomach pain, respiratory disorders, and many others.^1,2

1. Gingerol, a powerful antioxidant

Gingerol is the main bioactive component of ginger. Ginger has antioxidant and anti-inflammatory effects, which can reduce oxidative stress that causes inflammatory reactions and is responsible for a large number of health problems. Additionally, ginger has a beneficial and/or protective effect on various inflammatory diseases, but currently, further studies are still needed to better understand the effects.²

2. Ginger to soothe the stomach

Ginger is effective against nausea, including morning sickness and nausea due to certain treatments. However, in the case of pregnancy, it is important to consult a physician before using large amounts of ginger.³

Ginger contains a large amount of antioxidants (about 40!)²

3. Ginger within a balanced diet

According to several studies, ginger can be beneficial in a diet. A recent literature review shows that a ginger supplement can significantly reduce body weight and waist-to-hip ratio in people suffering from overweight or obesity.⁴
Furthermore, it has been shown that ginger can improve the regulation of blood sugar levels and insulin sensitivity (anti-diabetic properties).^1,2,5

4. Ginger and cardiovascular health

An elevated LDL level (‘bad’ cholesterol) is associated with an increased risk of cardiovascular diseases. It has since been shown that ginger helps reduce triglyceride and LDL levels, while simultaneously helping to increase HDL levels (‘good’ cholesterol).^1,2,5

5. Enzymes from ginger and smooth digestion

Above all, ginger is useful for smooth digestion. Research has shown that the enzymes in ginger break down and remove gas, thereby combating and relieving bloating. Ginger can also prevent constipation. Finally, ginger also appears to be beneficial for certain pancreatic enzymes and promotes the functioning of the small intestine.^1,3,6

Do you use ginger for its health benefits? What is your take on phytotherapy?
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Scientific references

Zopf Y. et al.; The differential diagnosis of food intolerance. Dtsch Arztebl Int. 2009 May;106(21):359-69; quiz 369-70; 4 p following 370. doi: 10.3238/arztebl.2009.0359. Epub 2009 May 22. PMID: 19547751; PMCID: PMC2695393.
Li J. T. C. Food allergy vs. food intolerance: What's the difference? Mayo Clinic, April 21, 2022. https://www.mayoclinic.org/diseases-conditions/food-allergy/expert-answers/food-allergy/faq-20058538
Lomer M.C. Review article: the aetiology, diagnosis, mechanisms and clinical evidence for food intolerance. Aliment Pharmacol Ther. 2015 Feb;41(3):262-75. doi: 10.1111/apt.13041. Epub 2014 Dec 3. PMID: 25471897.
Jansson-Knodell C., et al.; High prevalence of food intolerances among US internet users. Public Health Nutrition 2021, 24(3), 531-535. doi:10.1017/S1368980020003298
Stressing the Importance of Food Allergies. FARE.