Now that we’re after gingerbread season, you might have put away your ginger for next year, but there are many reasons to keep your ginger out all year round. This warming spice is packed with health benefits. From relieving nausea to improving blood circulation, ginger is a powerful herb – and it’s tasty too! Keep reading to find out how ginger can impact your wellbeing plus how to make it part of your diet.
Ginger Benefit 1: Nausea Relief + Gut Health
Ginger is probably most known for it’s anti-nausea effects, which are mostly caused by the active compounds gingerols and shogaols (1). What’s great about ginger for nausea is that it works for your average sick person, pregnant women, and individuals with motion sickness or chemo-induced nausea.
However, Ginger’s gut health benefits go beyond simply stopping nausea and vomiting. A recent study found that taking a ginger supplement can positively affect gut health by promoting the growth of certain beneficial gut bacteria (2). Participants who took 1.2 grams of ginger for 14 days experienced an increase in helpful bacteria, such as Actinobacteria and Ruminococcaceae, and a decrease in potentially less beneficial bacteria like Blautia. The ginger group also reported improved indigestion symptoms compared to the placebo group. Importantly, the study confirmed that ginger supplementation is safe and may support gut health without significant side effects.
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Ginger Benefit 2: Cardiovascular Health
Ginger isn’t just for gut health – it’s got some serious heart-healthy perks, too. Studies suggest it may help support healthy blood pressure, cholesterol levels, and circulation (3). For example, a recent study explored the effects of ginger extract on heart health and found that it may have significant benefits for protecting blood vessels and improving cardiovascular function (4). One key way ginger works its magic is by influencing nitric oxide production, a natural compound in the body that helps blood vessels relax and improves blood flow. This means better circulation and less strain on the heart.
But that’s not all – ginger is also packed with antioxidants, which help protect cells from oxidative stress. Over time, this may reduce the risk of heart-related concerns. So, whether you’re sipping on ginger tea or adding a dash to your meals, you could be giving your heart a little extra love with every bite.
Ginger Benefit 3: Fasting Blood Sugar
If you’re looking for a natural way to support healthy blood sugar levels, ginger might just be your new best friend. Many studies have found that ginger has a positive effect on fasting blood sugar, and some have found benefits for hemoglobin A1c, apolipoprotein B, apolipoprotein A-I, apolipoprotein B/apolipoprotein A-I and malondialdehyde in individuals with type 2 diabetes (5,6). However, each of these studies used a different dosage of ginger between 200mg per day up to 2 grams per day. So whether you’re adding fresh ginger to your meals or opting for a supplement, even small amounts may offer big benefits.
Ginger Benefit 4: Inflammation
Inflammation is at the root of many health concerns, from joint discomfort to digestive issues and even skin conditions. The good news? Ginger is packed with powerful compounds – like gingerol, zingerone, and shogaol – that have been shown to help keep inflammation in check (7).
Research suggests that ginger may support a healthier inflammatory response, making it a promising natural option for those dealing with arthritis, inflammatory bowel disease (IBD), or even psoriasis (8,9).
How To Add Ginger To Your Diet? Ginger Recipe Ideas!
There are many ways to add ginger in your diet. From teas and soups to cereals and supplements, this versatile spice can be enjoyed hot or cold.
- Drink Your Ginger
Ginger tea is a comforting way to reap the benefits of ginger. For a simple tea, add 6–8 thin slices of fresh ginger to 2 cups of water and bring it to a boil. Reduce the heat and let it simmer for 5 minutes. Strain the tea and add honey or lemon for added flavor. For a spicier twist, try adding cinnamon sticks or a pinch of turmeric before simmering. - Make Ginger-Spiced Soup
Warm up with a soothing ginger soup. Start with your favorite broth (vegetable or chicken), then add minced fresh ginger (about 1 tablespoon per quart of broth) for a zesty kick. Include seasonal vegetables like carrots or sweet potatoes, or even shredded chicken or tofu for added protein. Let the soup simmer for at least 15 minutes to infuse the flavors before serving. - Add A Sprinkle Of Ginger To Your Breakfast
Elevate your morning oatmeal or cereal by sprinkling a pinch of ground ginger on top. Combine it with cinnamon and a drizzle of honey for a warming, spiced breakfast that’s both delicious and nutritious. Freshly grated ginger can also add a tangy punch to yogurt parfaits or granola bowls. - Skip The Ginger Flavor, Keep The Benefits
If you’re looking for a more concentrated dose of ginger’s health benefits, supplements can be a great option. Capsules containing standardized ginger extract are a convenient way to support gut health, circulation, or other wellness goals without the need for meal prep.
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Conclusion
Ginger is a safe-to-consume spice with a wide range of potential benefits. From heart health to inflammation and gut health, this natural herb can positively impact your health. However, while there is a lot of research on the benefits of ginger, there is no specific recommended dosage for daily ginger consumption. Whether you choose to add it to your dishes or take a daily supplement, ginger is an excellent spice to add to your diet.
If you’re interested in taking a ginger supplement, we recommend that you talk to your doctor about Approved Science® Nauseprin™. Our nausea supplement has a 2-ingredient formula with 1000mg daily serving of ginger powder and 20mg of Vitamin B6. Even though its formula was crafted for nausea relief, there is no reason to dismiss it if you are looking for a ginger supplement. Vitamin B6 is water soluble and therefore, this supplement can either boost your B6 levels or the extra vitamins will be flushed out with your urine and the ginger will remain to help support your health. All in all, with its clean, focused formula, Nauseprin is a practical option for anyone seeking the health benefits of ginger, whether you’re managing nausea or simply looking to enhance your overall well-being.
Nauseprin™ has been released and can be found among our other health supplements
Looking for further reading? Check out our post on 6 general wellness supplements that can also benefit gut health or discover 5 ways you can actually slow the aging process that you don’t already know about.