Dietary Value And Health Benefits Of Ginger

Ginger is a rhizome that finds wide use in flavoring and adding fragrance to foods and beverages. Ginger also has medicinal properties that justify its use in treating different conditions. For instance, there is a reference to the use of ginger for medicinal purposes in Chinese, Arabic, Greek, and Arabic records. Ginger is consumed fresh or dried. In some cases, ginger is taken as tablets or capsules, especially when taken as a dietary supplement. Ginger is also added to water and teas due to its health benefits and dietary value.

Nutrition Information of Raw Ginger Root

Raw Ginger Root Per 100 g (3.5 oz)
Energy 333 kJ (80 kcal)
Carbohydrates17.77 g
Dietary fiber2.0 g
Protein  1.82 g
Sugars1.7 g
Fat0.75 g
Vitamin B60.16 mg
Vitamin C5 mg
Niacin (B3)0.75 mg
Pantothenic Acid (B5)0.203 mg
Riboflavin (B2) 0.034 mg
Folate (B9)11 ΞΌg
Thiamine (B1)0.025 mg
Vitamin E0.26 mg
Magnesium43 mg
Manganese0.229 mg
Potassium415 mg
Iron0.6 mg
Phosphorus34 mg
Zinc0.34 mg
Calcium16 mg
Sodium13 mg
Other ConstituentsQuantity
Water78.9 g
Source: U.S. Department of Agriculture (USDA)

Health Benefits of Ginger

Gingerol is a phytochemical mainly found in fresh ginger. The phenolic compound possesses strong antioxidant and anti-inflammatory properties. Gingerol accounts for the medicinal properties and use of ginger. Gingerol and other nutritional components of ginger confer various health benefits.

Ginger May Prevent Cancer

Cancer prevalence has increased significantly in recent times. However, consuming ginger provides protection against the growth of malignant cells. 6-gingerol plays a key role in preventing cancer because of its anti-cancer properties. Although scientific evidence is still limited, several studies have explored the role of ginger in preventing cancer, with positive results. For instance, evidence demonstrates that ginger has protective effects against pancreatic cancer.

Ginger Helps Lower Bad Cholesterol

Low-density lipoproteins or bad cholesterol contribute to the development of heart disease. However, adding ginger to the diet helps in preventing the buildup of this form of cholesterol. A study with 85 participants who had high cholesterol levels demonstrated that taking three grams of ginger daily for 45 days led to a significant decrease in total cholesterol, low-density lipoproteins, blood triglycerides, and very-low-density lipoprotein.

Ginger Fights Infections

Gingerol, the most abundant bioactive compound in raw ginger, is beneficial in preventing infections. The compound has anti-bacterial properties that inhibit the proliferation of disease-causing bacteria or pathogens. Evidence shows that ginger is effective even against drug-resistant microbes. Therefore, ginger might help manage diseases caused by drug-resistant pathogenic bacteria. Ginger also possesses antiviral properties. On this note, there is credible evidence demonstrating the effectiveness of ginger in preventing infections associated with the human respiratory syncytial (HRSV) virus.

Ginger Alleviates Pain

Ginger helps in relieving different types of pain. For instance, ginger is an effective remedy for reducing muscle pain. Anti-inflammatory properties, particularly help in alleviating pain in people who have rheumatoid arthritis and osteoarthritis. Ginger may as well help women who have menstrual pain or dysmenorrhea relieve their discomfort. The intake of one gram of ginger powder daily in the first few days of menstruation provides clinically significant pain relief.

Ginger Prevents Alzheimer’s Disease

Ginger improves brain health and function by inhibiting the inflammatory responses that cause cognitive decline. It contains antioxidants and other bioactive compounds that prevent and remedy oxidative stress and brain inflammation. As a result, ginger helps the body get rid of the chemicals that contribute to Alzheimer’s disease.

Ginger Relieves Indigestion and Nausea

Chronic indigestion can become a source of discomfort and affect one’s quality of life. However, ginger alleviates the problem by speeding gastric emptying. One study found that ingesting 1.2 g of ginger powder every day before mealtime speed up gastric emptying by 50 per cent.

Ginger also helps treat nausea in pregnant women and cancer patients, among others. In most cases, taking 1-1.5 g of ginger is considered adequate for treating nausea. Expectant mothers should exercise caution when taking a large amount of ginger. They should consult their doctor in such cases due to the risk of a miscarriage.

Categories: Health and wellness

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91 replies

  1. Very interesting and thought provoking 😊🌺

    Liked by 9 people

  2. Very neat and this post is timely. I just finished making some ginger syrup and besides healthy it’s delicious.

    Liked by 7 people

  3. You’re most welcome. It is the least I can do. 😊

    Liked by 2 people

  4. I love ginger and have a glass of ginger water or chai tea (with added ginger) every evening!

    Liked by 8 people

    • It is good to hear that you have had firsthand experience with ginger. Ginger is very beneficial when consumed. It is packed with antioxidants and other nutritional components that help with weight loss, digestion, pain management, and blood glucose regulation. So definitely, you receiving all these benefits and others.😊

      Liked by 1 person

  5. Thanks ginger is so powerful!! Nice to meet you and thanks for following me; I am now following you!

    Liked by 6 people

  6. Quite insightful and informative πŸ˜πŸ™ŒπŸ»

    Liked by 6 people

  7. I really like your article especially the way explained everything in detail.

    you would also love to see my site Fitness Health Motto

    thanks for sharing such an amazing post.

    Liked by 7 people

  8. Thank you. Please check out my latest post related to health.

    Liked by 4 people

  9. I love homemade ginger tea 🍡

    Liked by 6 people

  10. Ginger is an amazing food! It totally saved me from a extremely bad stomach flu I got while traveling abroad. I had stayed in a really nice secluded hotel with complimentary bottled water. So, with nowhere to go, I of course drank the bottled water. At the end of my week long stay, I discovered the hotel staff refilling the glass bottles with faucet water…In short, the following week, I ended up swallowing small cut up pieces of fresh ginger to get some much needed relief. The ginger worked immediately to relieve all my profound symptoms…

    Liked by 6 people

  11. Great informative article. I love ginger and use it often in cooking, teas, baked goods and as a supplement.

    Thanks for following my blog and introducing me to yours πŸ™‚

    Liked by 6 people

    • Thank you for the compliment and following my blog.😊 More importantly, for finding the time to read through this article. I am also very pleased you found it informative. I agree with you that ginger has become increasingly important today due to its medicinal and health benefits. Besides, it adds good flavor and aroma to our foods.

      Liked by 1 person

  12. It’s must for great health!!

    Liked by 5 people

  13. Reblogged this on The Searchlight and commented:
    I love ginger and I sure enjoy it in my tea daily.

    Liked by 3 people

  14. So informative, thank you.

    Liked by 3 people

  15. You made some decent points there. I looked on the internet for the issue and found most individuals will go along with with your website.

    Liked by 4 people

  16. Beautiful and well-researched piece of work. Informative and educative.

    Liked by 4 people

  17. Well-researched and informative article. Good job!

    Liked by 3 people

  18. We use ginger a lot in England too. Gingerbread is especially popular coming into Winter as is good for the lungs. Clears congestion. Thanks for article.

    Liked by 4 people

  19. Informative…I like your post..

    Liked by 4 people

  20. Very informative. And ginger is widely used in India for its various medicinal purposes.

    Liked by 3 people

  21. Health benefits aside, people should consume it because it’s delicious. Ginger is fantastic!

    Liked by 2 people

  22. A good article I drink ginger (made) with fresh ginger every day and also cook with ginger I am sure it contributes alongside a healthy diet to my continued good health πŸ™‚ Thank you for following CarolCooks2 πŸ™‚

    Liked by 2 people

  23. Thanks for this…will use more in my cooking

    Liked by 2 people

  24. very well written and information content.

    Liked by 3 people

  25. I love ginger and keep a fresh root in my freezer. It’s easy to grate and slice frozen, and then I don’t risk it going bad. Thanks for the great post!

    Liked by 1 person

  26. Very informative. Thank you for this information, it was a nice read.

    Liked by 2 people

  27. Ginger is very useful. It can save several medical expenses.

    Liked by 2 people

  28. I’ve read many times about the health benefit of ginger. However, I found out that it gives me heart burns. What could be the cause of this?

    Liked by 1 person

  29. I’m so happy the benefits of Ginger are being shared!

    Liked by 1 person

  30. I love fresh ginger, especially in tea!

    Liked by 1 person


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