4 Surprising Health Benefits of Ginger
Updated: Mar. 26, 2024
Believe it or not, the health benefits of ginger are simply undeniable. Here's why you need to try it for yourself.
Looking for a way to take your health game to a whole new level? While there are many small changes you could make to lose weight and be healthier, including ginger in your diet could be one of the best small changes for your health. Believe it or not, the benefits of ginger are simply undeniable. Here’s why you need to try it for yourself.
Editor’s Tip: Learn how to store ginger in your refrigerator or freezer—or as pickled ginger. It will keep for months when stored properly.
1. It could ease post-workout muscle pain
Are you a complete gym bunny? Do you lift some serious weights? Do you run marathons? If exercise if your middle name, there’s something you should know. What you eat has a huge impact on how you’re able to train, but it can also effect how you feel after training. Including ginger in your daily diet could have one extremely intriguing side effect.
After you’ve killed it in the gym and are rehydrating with a bottle of flavorful infused water, that all-too-familiar muscle pain can be hard to handle. However, according to a study by the University of Georgia, taking daily ginger supplements can reduce exercise-related muscle pain by a massive 25% (turmeric is also thought to help relive pain). So, if you’re looking for a way to boost your workout game, you may just have found it.
2. It could lower your blood sugar
How are your blood sugar levels? It’s something that we should all be considering. The latest stats show that a whopping 9.4% of Americans now have diabetes, according to the American Diabetes Association. With that in mind, anything you can do to keep your blood sugar in check is a smart move.
Of course, one of the most obvious ways in which to do this is to eat a healthy, diabetes-friendly meals and to stay active. Still, including some ginger in your meals could also work small wonders for you. According to a 2015 study, having as little as 2 grams of powdered ginger per day could lower fasting blood sugar levels by an average of 12% in people with type 2 diabetes.
3. Ginger extract might help fight infections
Should you be prone to infections, ginger may just be the answer to your health woes. There has been a whole wealth of research to suggest that ginger can kill infections or, better, decrease your chances of getting them in the first place.
In fact, according to research from 2012, ginger extract illustrated antibacterial activity against several strains of bacteria. The results of the study suggest that ginger could potentially play a much larger role in helping to fight infections. More research needs to be done to learn about how these extracts could work in humans.
4. It can help with digestion
When you tuck into a deliciously flavorful meal, the last thing you want to worry about is post-dinner indigestion. If you happen to suffer from this uncomfortable problem, you may be looking for a way to ease your pain. Ginger could be it. (So could probiotics.)
One of the main theories when it comes to indigestion is that a slow emptying of the stomach is to blame. According to a 2011 study, having some ginger alongside a meal could be the answer. The research found that one of the major benefits of ginger was that it promoted a faster emptying of the stomach. While more studies need to be done, this might be beneficial for people with indigestion, especially if they have abnormally slow digestion.
Try it for yourself!
Needless to say, there’s a whole range of benefits of ginger so you really should try it for yourself. You could take supplements, have ginger extract, or just drink some delicious ginger lemonade each day. The choices are endless!
Cooking with fresh herbs can be healthful, too!
Herbed Feta DipGuests can’t get enough of this thick, zesty dip that bursts with fresh Mediterranean flavor. The feta cheese and fresh mint complement each other beautifully, creating the perfect sidekick for crunchy carrots, toasted pita chips, sliced baguettes or any other dipper you fancy.—Rebecca Ray, Chicago, Illinois
Orange Blossom Mint RefresherI came up with this recipe because I'm not a fan of regular iced tea. This version has the perfect combination of freshness and sweetness, and the orange blossom water gives the tea a distinctive flavor. People always request the recipe. —Juliana Gauss, Centennial, Colorado
Lemon-Thyme BreadLemon and thyme go together like milk and cookies. Fresh thyme is best, but if you must use dried, reduce the amount to 1 tablespoon and crush it between your fingers before adding it to the batter. —Cathy Tang, Redmond, Washington
Rosemary Beef Roast over Cheesy PolentaI love beef roast in the slow cooker, and it's fun to pair it with something a little different than potatoes! This is true comfort food. —Elisabeth Larsen, Pleasant Grove, Utah
Golden Beet and Peach Soup with TarragonOne summer we had a bumper crop of peaches from our two trees, so I had fun experimenting with different recipes. After seeing a beet soup recipe in a cookbook, I changed it a bit to include our homegrown golden beets and sweet peaches. —Sue Gronholz, Beaver Dam, Wisconsin
Rosemary and Ginger Infused WaterAromatic and slightly spicy, this infused water is great for winter holidays and celebrations. —James Schend, Taste of Home Deputy Editor
Basil Chicken SandwichesI got the inspiration for this recipe when I knew my parents and in-laws were coming to see our new home. My mother-in-law has food allergies, my father-in-law has some very specific food preferences and my parents appreciate light meals. I created this chicken sandwich with fresh basil for our lunch. —Kerry Durgin Krebs, New Market, Maryland
Roasted Asparagus With ThymeThis is good-for-you spring-time side dish is so easy to prepare, yet the simply seasoned spears look appealing enough to serve guests or take to carry-in dinner. —Sharon Leno, Keansburg, New Jersey
Herbed Tuna and White Bean SaladThis is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
Cilantro Lime ShrimpA quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Green Beans and Radish Salad with Tarragon PestoWhichever way my garden grows, I usually build my salad with green beans, radishes and a pesto made with tarragon. That adds a hint of licorice. —Lily Julow, Lawrenceville, Georgia
Peach-Basil Lemonade SlushThis chilly slush with peaches, lemon juice and garden-fresh basil is hands-down the best lemonade ever. It tastes just like summer. —Dana Hinck, Pensacola, Florida
Honey-Thyme ButterLaced with honey and fresh thyme, this butter is perfect for either sweet or savory dishes. It's amazing on bread and rolls fresh out of the oven but equally as good on a stack of blueberry pancakes. —Taste of Home Test Kitchen
Pineapple and Mint Infused WaterThis pineapple and mint water is like a tropical cocktail but without the sticky-sweet taste. —James Schend, Dairy Freed
Strawberry Tarragon Chicken SaladAfter thinking about creating this salad for some time, one spring I used my homegrown strawberries and fresh tarragon to do a little experimenting. It didn't take me very long to come up with a winner! My husband enjoyed my creation as much as I did, and now we can't wait for strawberry season to come around each year. —Sue Gronholz, Beaver Dam, Wisconsin
Tangerine and Thyme Infused WaterWho doesn't love the bright and juicy flavor of tangerine? The addition of thyme really rounds out this infused water. —James Schend, Dairy Freed
Cherry Tomato SaladThis recipe evolved from a need to use the bumper crops of delicious cherry tomatoes we grow. It's one of my favorite cherry tomato recipes, especially at cookouts. —Sally Sibley, St. Augustine, Florida
Rosemary LemonadeA friend suggested I add a sprig of rosemary to lemonade. The herb makes the drink taste fresh and light, and it's a pretty garnish. —Dixie Graham, Rancho Cucamonga, California
Herbed VinegarThis herb vinegar would be a great addition to your favorite salad dressing or could be used in place of vinegar in any recipe. The terrific flavors of tarragon and basil really shine through. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Portobello Bruschetta with Rosemary AioliBy caramelizing onions, broiling peppers and whipping up a homemade aioli with fresh herbs, you will add dimensions of flavor not found in store-bought bruschetta. —Stephanie Metzger, Camp Hill, Pennsylvania
Minty Watermelon-Cucumber SaladCapturing the fantastic flavors of summer, this refreshing, beautiful watermelon-cucumber salad will be the talk of any picnic or potluck. —Roblynn Hunnisett, Guelph, Ontario
Rosemary-Lemon Sea SaltMaking flavored sea salt is so easy. Mix in grated lemon peel and minced rosemary for a delicious way to enhance chicken, fish and salads. —Shelley Holman, Scottsdale, Arizona
Chive Smashed PotatoesNo need to peel the potatoes—in fact, this is the only way we make mashed potatoes anymore. They’re chunky, tasty and attractive. And the flavored cream cheese is a delightful twist! —Beverly Norris, Evanston, Wyoming
Potato-Bean Salad with Herb DressingMy veggie garden inspired this creamy combo of beans, potatoes and fresh herbs. I toss them with a ranch-style dressing sparked up with Creole mustard. —Chris Cummer, Rincon, Georgia
Minted Beet SaladWe have neighbors who share vegetables from their garden, and every year my husband and I look forward to their beets. My interest in Mediterranean food inspired this beet salad recipe—the vinegar and oil dressing with fresh mint tones down the sweetness of the beets, and the kalamata olives add a salty touch. —Barbara Estabrook, Appleton, Wisconsin
Berry-Basil Limeade JamMy husband and I have fun picking fruit. We ended up with too many strawberries, so it was time to make jam, inspired by a mojito recipe. —Erica Ingram, Lakewood, Ohio
Fresh Cucumber SaladCrisp, garden-fresh cukes are always in season when we hold our family reunion, and they really shine in this simple salad. The recipe can easily be expanded to make large quantities, too. —Betsy Carlson, Rockford, Illinois
Raspberry Mint JamI have so much mint growing in my yard that I add it to almost everything. What a revelation it was when it went in my raspberry jam—the mint really wakes up the raspberry flavor.—Laurie Bock, Lynden, Washington
Melon with Serrano-Mint SyrupThis is just one of the recipes I developed to take advantage of the fresh mint I grow nearly year-round. The serrano pepper is a nice contrast to the sweetness of the syrup and salad. —Jennifer Fisher, Austin, Texas
Bella Basil Raspberry TeaGive iced tea a grown-up twist. Fragrant basil lends flavor and the raspberries give it a bright red color. Tou’ll love the fun fizz and make-ahead convenience! —Laurie Bock Lynden, Washington
Originally Published: April 26, 2018
