Aromatic, slightly spicy, and extremely versatile—that’s ginger. One of the ingredients that just belong everywhere—from stir-fries sizzling on your favorite Chinese food cart to the soothing teas you sip on in peak winter to ward off the cold. The health benefits of ginger and its distinct, deep flavor have long made it a medicinal and kitchen favorite, discussed in ancient manuscripts. 

Today, we explore how the benefits of ginger turned this humble South Asian plant into a popular folk medicine and a valued spice. Let’s start with a bite of knowledge about its roots and global spread.

The benefits of ginger are not newfound

In botanical circles, ginger is known as a flowering plant. Its creeping rootstalks are harvested for use, which is why it is also known as ginger root. Tropical or subtropical regions that are warm and humid are the most favorable for natural growth. In its natural cycle, it is planted just before the rainy season begins (pre-monsoon), and harvested in 8 to 10 months when winter sets in, and its stems and foliage begin to wither. 

The earliest documented record of ginger is found in an ancient Chinese manuscript, ‘Sayings of Confucius’—the philosopher was so convinced of the benefits of ginger that he used to eat it with every meal. However, it is believed that ginger was first domesticated by the Austronesian people long before 5 BCE. The Austornesians also cultivated other members of the ginger plant family, like turmeric and bitter ginger. Ginger root was revered as a spice, medicine, and blessing. It even featured in their religious rituals.  

With their ancestral roots extending from present-day Taiwan to mainland China, and their voyages and migrations spreading them out as far as Chile’s Easter Island, the Austronesian people carried ginger everywhere they went. 

Presumably, the shores of ancient India were among the first to receive the celebrated creeping rootstalks. Much later, about 1 BCE, ginger travelled to the Mediterranean Basin and Europe through traders who frequented the Silk Route. It became a favorite of the Roman and Greek elites. who used it for its remarkable culinary and medicinal properties. 

Interestingly, after the fall of the Roman Empire, the ginger root was thrown into oblivion until the Middle Ages, when Europe rediscovered it through the spice trade with Arabs. The Americas discovered ginger in the 16th century. It was one of the first Old World plants cultivated in the New World. 

The traits of the ginger we use today are the result of exploitative breeding over centuries—it’s a true cultivar. Our planet doesn’t grow ‘wild ginger’ anymore. The western wild ginger found in North America is not the same botanical family as ginger root, although its leaves and rootstalk have a similar flavor and aroma. 

The benefits of ginger are hidden in antioxidants

Ginger is super-rich in antioxidants like gingerol, shogaol, and zingerone. They are the storehouse of the health benefits of ginger and its spice power. Fresh ginger has a higher concentration of gingerols, while its dry version is slightly richer in shogaols. These bioactive root compounds, especially gingerols, give the spice its distinct aroma, flavor kick, and medicinal properties. 

Antioxidants are strong anti-inflammatory agents, too. They bind free radicals in the bloodstream, protecting the body from degenerative diseases. 

Ginger root is also rich in vitamins C and B6 and minerals like magnesium, potassium, manganese, and copper. Its typical serving is low in carbs, sugars, and calories. 

The many health benefits of ginger

Ginger isn’t exactly a cure-all, but it has enjoyed the status of a multi-purpose remedy in ancient Chinese, Indian, and Unani (Persian) medicinal practices for centuries. It’s been long used to help a variety of health conditions. While modern research continues to unearth the benefits of ginger, more studies and trials are required to understand its full potential. Here, we share some of the most common health benefits of ginger as a functional food.  

Nausea relief

Ginger is one of the best natural remedies if you suffer from morning sickness, motion sickness, or have ever experienced post-op queasiness. Multiple studies show that small amounts of ginger reduce the intensity of nausea in pregnancy. It has been shown to help with other types of nausea, too, such as post-chemo nausea and motion sickness. It may not work for everyone, but there is enough data to support the logic of ancient medical practices, which declared ginger a powerful antidote to morning sickness.  

Gut health

In several small clinical trials, ginger has been shown to ease indigestion, flatulence, and abdominal pain. It’s a natural ‘de-bloater’ and can speed up gastric emptying, which makes it a must-have after heavy meals. It soothes the upper GI tract and helps eliminate the “too-full” feeling after big meals. 

While the currently available data may be scanty, it does corroborate why traditional Chinese medicine employed ginger in formulations designed to “harmonize the stomach”.

Anti-inflammatory properties

The high concentration of bioactive compounds in ginger reduces oxidative stress and helps alleviate the possibility of chronic inflammation. The production of molecules that cause inflammation in our body, and that of pro-inflammatory proteins, declines. 

Data from studies conducted so far explain that ancient medicinal practitioners found ginger effective at treating conditions like rheumatism and arthritis, because of its inflammation-modulating capabilities. 

Pain relief

Ancient medicinal practitioners used ginger for the relief of joint pain. They were convinced of its anti-inflammatory properties and focused on reducing the swelling in the joints to help reduce the pain. They also believed in its warming effect. They said it stimulated circulation and helped body parts regain normal function. While more research is required, available data does show modest pain relief and function regain when ginger is used for joint pain caused by osteoarthritis.

A systematic study published in 2015 reviewed available data to determine the efficacy of ginger in treating menstrual cramps. The study verified that ginger’s ability to reduce pain is comparable to that of nonsteroidal anti-inflammatory drugs (NSAIDs).

Although there is limited data, small trials suggest that ginger may be able to reduce migraine pain in acute episodes; however, it is so far seen as an adjunct rather than a replacement for analgesics. 

Heart health

Ongoing studies show that a ginger supplement not only improves fasting blood glucose but also reduces some lipid markers in the bloodstream. A modest but effective reduction in triglycerides, total cholesterol, and LDL occurs as a result. It is also found to be effective for long-term blood sugar regulation as it enhances insulin sensitivity and helps the body use insulin more efficiently.  

Scientific evidence collected so far is consistent enough for researchers to view ginger as a promising add-on for maintaining heart health and regulating blood sugar levels and metabolism. 

Preventing & treating mild infections

While it cannot replace antibiotics, ginger has long been used as a preventive measure and remedy for mild infections, such as a sore throat. Its anti-inflammatory components help reduce inflammation and pain, whereas its anti-microbial characteristics help fight off unwanted bacterial and fungal infections. 

Brain health 

Rich in antioxidant compounds, ginger is great for neuroprotection. It reduces oxidative stress, which can lead to premature aging, dementia, and other diseases, as well as cancer. It is also believed to improve the brain’s cognitive function and boost neurotransmitters that play a role in mood regulation.

While research on how ginger improves brain health is still in early phases, data suggest that its use may help slow down the spread of neurodegenerative illnesses. 

The culinary benefits of ginger 

Parallel to the benefits of ginger as a universal medicinal remedy lies its culinary value—it’s been a pantry staple in most kitchens through the ages, and still is, for good reason. 

Ginger is a great aromatic; it brightens savory dishes and adds a warm, spicy flavor to desserts. It’s one of the holy grail ingredients in South Asian cooking, but that is not where it stops. The ginger root knows how to make itself at home, no matter the cuisine. Here are the forms in which it is commonly used: 

• Fresh ginger root: A little spicy and slightly sweet—excellent for stir-fries, curries, marinades, soups, and even chai.
• Ground ginger powder: Milder but concentrated, used in spice blends and also when baking gingerbread cookies and cakes. 
• Pickled ginger: Sweet and sour, thinly sliced young ginger, used to cleanse the palate—an ever-important, sushi condiment.

How is ginger used in world cuisines?

The culinary use of ginger varies somewhat between the Old World and the New World. While the Asian cuisines from the south to the east, the Middle East, and the Mediterranean Basin, use ginger primarily for savory dishes, kitchens in the West favor the celebrated spice for sweet dishes. 

• In South Asia, ginger is an indispensable part of curries, masalas, garnishes, chutneys, and chai. A must-have for every Indian kitchen, the “ginger-garlic paste” is the aromatic base used for countless traditional recipes. 
• In East Asia, ginger is a key ingredient for flavoring stir-fries, broths, and dipping sauces. In Japan, gari or pickled ginger is a popular accompaniment to sushi. In China, ginger tea is an all-time favorite drink.
• In West Asia (including most of the Middle East), ginger is used in spice mixes, stews, savory rice dishes, meat marinades, condiments, beverages, breads, and sweets. The traditional gingerbread and halva zanjebil (sweetmeat with ginger as its key ingredient) are popular Persian foods. 
• Africans use ginger more or less the same way as Asia—primarily as a spice that adds aroma and flavor to savory dishes. In some African countries, it is also an ingredient in sweet non-alcoholic beverages. 
• Kitchens in Europe use ginger in sweet dishes more than savory ones. We see ginger featuring in gingerbread, cakes, cookies, festive desserts, pies, mulled wine, ales, and beers etc. In American cuisine, however, it is used in both savory and sweet dishes. While it’s a staple in American baking, it’s common to flavor stews, soups, sauces, dressings, marinades, and stir-fries with it. Ginger is also an ingredient in pumpkin spice blends. 

Concluding words…

From the ancient art of healing, such as Ayurvedic remedies, to modern kitchen experiments, ginger has shown its potential. The creeping rootstalks are a powerful pack of antioxidants, anti-inflammatory compounds, and multiple nutrients that support our physical well-being. At the same time, they’re a very versatile food ingredient. From savory and sweet dishes to beverages, ginger adds the unique aromatic flavor kick we love. 

So, is ginger a simple cooking staple or a miracle ingredient? The truth is, it’s both. 

In ancient times, its medicinal properties were of greater import; nowadays, it is cherished more like a culinary star—super accessible and as versatile as ever!