Health benefits of ginger: A guide to the plant's powers

Ginger is a spice cabinet staple, easily relied on to add flavor to soup, stir-fry or marinated chicken. It's known to be a remedy for an upset stomach. The spice also has health benefits that have been depended on for centuries.

In some regions, ginger has been used for more than 4,000 years. In China, for example, ginger has been used medicinally for some 2,000 years. Today, the plant's benefits are being recognized on a global scale. 

"Ginger is originally from southeast Asia but is now grown anywhere in the world where there is a tropical climate," says Dr. Vivian Chen, a nutrition consultant and founder of Plateful Health.

Here's how you can reap the nutritional and medicinal benefits of ginger.

What is ginger? 

Ginger has a thick, knotted stem called a rhizome. Its tan-colored root is commonly used in cooking or taken as a dietary supplement. Its leaves are also edible and can be used as a garnish.

The raw root is often sliced, grated, steamed or juiced and "used for cooking and for making tea," says Lisa Young, an adjunct professor of nutrition at New York University and the author of "Finally Full, Finally Slim."

Ginger's dried and powdered form is also a popular supplement, usually taken as a gummy or capsule. Ginger oil is yet another version of the plant − it can be taken orally or applied topically. 

"Ginger is a versatile spice that can be enjoyed in a variety of ways," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.

What is ginger good for? 

Ginger has many proven health benefits. 

"Ginger is an abundant source of bioactive compounds like gingerol and shogaol, which have anti-inflammatory and antioxidant properties," Chen says. 

It'sis perhaps best known for treating nausea. Ginger has also been shown to help with menstrual cramps, relieve stiffness and improve function related to arthritis. "It even improves metabolic health by improving blood sugar balance," explains Chen. 

Young says ginger can aid digestion and immune function as well. "Eating ginger helps improve digestion while reducing bloating, and it helps our body protect against infections and illnesses," she explains. 

The plant may also improve heart health, help with cognitive function and memory, reduce discomfort due to its "analgesic properties that may help reduce muscle pain and soreness," Messer says, and could even be a natural aphrodisiac − though research is still ongoing.

"Several scientific studies have been done to examine the effects of ginger in a variety of diseases and conditions," says Dr. Jamie Bering, a gastroenterologist at Mayo Clinic in Arizona. "While some of these studies have conflicting conclusions on the health benefits of ginger, its use may help improve several conditions."

What is turmeric good for?The spice has powerful antioxidants and other benefits.

Is it OK to take ginger daily?

While there is "currently no standard recommended amount of ginger," according to Bering, the general recommendation is to take no more than 4 grams of ginger daily. Pregnant women are advised to take no more than 1 gram of ginger daily and ginger is not recommended for children under age 2.

Adults taking more than 4 grams of ginger per day may experience gastrointestinal issues "including reflux, heartburn and diarrhea," says Young. 

Messer cautions that taking too much may also have blood-thinning effects, adding that lower amounts of ginger could even interact negatively with certain medications.

"It is important to talk to your healthcare provider to determine the appropriate amount for your specific needs," she says, "and to consider any potential interactions with medications or existing health conditions."

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