Ginger is a common spice found in many kitchens, often used for enhancing the taste of soups, stir-fries, or marinated chicken. It’s recognized for alleviating stomach discomfort and has been valued for its health benefits for centuries.

In various cultures, ginger has been utilized for over 4,000 years. For instance, medicinal use of ginger dates back around 2,000 years in China. Today, people around the world are beginning to appreciate its advantages.

“Ginger originated in Southeast Asia but is now cultivated in any place that has a tropical climate,” explains Dr. Vivian Chen, a nutrition consultant and founder of Plateful Health.

Discover how to enjoy the nutritional and healing powers of ginger.

What Exactly is Ginger?

Ginger features a thick, knotted stem known as a rhizome. The tan-colored root is frequently used in cooking or consumed as a dietary supplement. Its leaves are also edible and can serve as a garnish.

The fresh root can be sliced, grated, steamed, or juiced, and is commonly used in cooking or for tea, as noted by Lisa Young, an adjunct nutrition professor at New York University and author of “Finally Full, Finally Slim.”

Dried and powdered ginger is also a favored supplement, often available as gummies or capsules. Ginger oil is another form of this plant, and it can be used either orally or topically.

“Ginger is a multifaceted spice that can be enjoyed in a myriad of ways,” states Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.

What Are the Benefits of Ginger?

Ginger offers numerous well-established health benefits.

“Ginger is rich in bioactive compounds such as gingerol and shogaol, which have anti-inflammatory and antioxidant effects,” mentions Chen.

It’s particularly renowned for its ability to alleviate nausea. Additionally, ginger shows promise in easing menstrual cramps, reducing stiffness, and enhancing functionality related to arthritis. “It even benefits metabolic health by stabilizing blood sugar levels,” Chen adds.

Young also highlights that ginger promotes digestive health and boosts immune function. “Consuming ginger aids digestion, helps alleviate bloating, and enhances our body’s defenses against infections and diseases,” she explains.

The plant may enhance heart health, support cognitive functions and memory, and diminish muscle pain and soreness due to its analgesic effects, according to Messer. It might even serve as a natural aphrodisiac, although research is still underway.

“Many scientific investigations have looked into ginger’s impact on various ailments,” remarks Dr. Jamie Bering, a gastroenterologist at Mayo Clinic in Arizona. “While some research presents conflicting results regarding ginger’s health benefits, it could potentially help improve several conditions.”

Can You Take Ginger Every Day?

Dr. Bering notes that, although there is “no specific recommended daily intake for ginger,” the general guideline is to limit consumption to no more than 4 grams daily. Pregnant individuals should restrict their intake to 1 gram daily, and ginger isn’t suggested for children under two years old.

Consuming more than 4 grams per day might lead to digestive problems like reflux, heartburn, and diarrhea, warns Young.

Messer also cautions that excessive ginger intake may have blood-thinning effects, and that smaller doses could negatively interact with certain medications.

“It’s crucial to consult your healthcare provider to ascertain the right amount for your needs,” she advises, “and to consider any potential interactions with medications or pre-existing health issues.”