06/04/2025
The Benefits of Ginger—and How to Use This Spicy, Flavorful Root
It's a great way to boost the nutrition and flavor of your food. Fewer ingredients are more iconic than ginger. It's known for its spicy and pungent flavor and impressive health benefits. Its intense bite might be an acquired taste, but its effects on the body might convince you to use ginger more often. It adds zest and warmth to a variety of dishes, from savory to sweet and from soups to cakes. It can also be used in simpler preparations, such as ginger tea or as a garnish. Learn about ginger's impressive powers, plus ideas for using it at home, according to experts.
Ginger 101
Ginger is a spice that comes from Zingiber officinale, a flowering plant native to Southeast
Asia. The edible part is the rhizome, or the part of the stem that grows underground. For this reason, ginger is sometimes called "ginger root."
Nutrition and Health Benefits
Ginger has been used as an herbal supplement and culinary ingredient for thousands of years, and it's no wonder. The spice boasts numerous health benefits for the body, which are outlined below.
Reduces Disease Risk
Ginger is rich in anti-inflammatory and antioxidant compounds, including gingerols and shogaols. These compounds fight inflammation and oxidative stress, respectively, making them important for good health.1 The reason? Over time, inflammation and oxidative stress can damage healthy cells and tissues. This can "put you at a higher risk for developing chronic diseases, such as diabetes, cardiovascular disease, and cancer," says Stacey Pence, MPH, RDN, LD, ACSM-EP, registered dietitian nutritionist at The Ohio State University Wexner Medical Center.
Relieves Nausea
The next time you're feeling nauseous, reach for ginger. It's been shown to ease nausea by interacting with certain neurotransmitters (i.e., chemical messengers) that affect the digestive tract. So much so that studies support the use of ginger for reducing the severity of nausea and vomiting during pregnancy, says Pence. It's also helpful for alleviating nausea due to motion sickness and chemotherapy, according to research.
Eases Pain
Inflammation is at the root of pain, but thanks to the anti-inflammatory properties of ginger, the ingredient might also alleviate pain. Thus, it's been traditionally used to relieve pain caused by menstrual cramps, joint discomfort, back issues, and migraines, among many others. It's all thanks to the gingerols in ginger, which reduce inflammation by suppressing specific cellular reactions.
May Control Blood Sugar
Ginger may have some benefits for blood sugar control in people with type 2 diabetes and gestational diabetes, according to Pence. It's thought to work by increasing insulin, the hormone that regulates blood sugar.7
Side Effects of Ginger
Although ginger offers many health benefits, it shouldn't be eaten in large amounts. Overconsuming ginger "may cause gastrointestinal issues such as belching, heartburn, diarrhea, abdominal discomfort, and bloating," shares Pence.
Buying Ginger
At the grocery store, ginger is available in many forms—including fresh, dried, powdered, pickled, and crystallized. When choosing fresh ginger, look for pieces that are firm with thin, taut, and shiny light brown or beige skin, says Michael Handal, chef-instructor at the Institute of Culinary Education. Avoid ginger with wrinkled skin and blemishes, cuts, or mold.
