Here’s Everything to Know About the Health Benefits of Ginger

When you were a kid, you might have sipped ginger ale to help ease motion sickness or swirled it into your chicken noodle soup to soothe an upset stomach. For centuries, the root vegetable has been used as a home remedy for lots of health issues, ranging from digestive problems to arthritis pain, research shows. But how many of the purported health benefits of ginger are actually backed by science? Could adding it to your tea and stir-fries really provide more than a flavor boost?

SELF spoke with several nutrition experts to understand which health benefits of ginger are legit, what’s behind its supposed effects, and how to add it to your meals.

What are some of the health benefits of ginger?

Ginger is linked to a whole host of wellness perks, and they’re usually traced to gingerol and shogaol, natural compounds in the root vegetable that have antioxidant and anti-inflammatory properties, Kimberly O’Brien, PhD, a professor of human nutrition at Cornell University in Ithaca, New York, tells SELF.

Sounds like a mouthful, right? Let’s break it down: Antioxidants help protect your body against oxidative stress, a super nuanced process that experts believe contributes to the development of certain diseases, as SELF previously reported. Meanwhile, anti-inflammatories can help alleviate aches, soreness, and discomfort, Noa Benjo Vassallo, RDN, CDN, a New York-based registered dietitian, tells SELF—as well as reduce chronic inflammation inside your body, which can play a role in the development and flare-ups of many chronic conditions.

This combo may explain why ginger has been linked to cardiovascular benefits (like lower blood pressure and cholesterol levels, as well as a decreased risk of heart disease in general), pain relief (for conditions like arthritis or even period cramps), and better digestion, Brittany Poulson, RDN, founder of Your Choice Nutrition, tells SELF.

Then there’s ginger’s most famous perk: Its ability to quell your queasiness. Research backs this benefit, Poulson says. For example, a 2019 review of 10 studies published in Cancer Nursing confirmed that powder and capsules of ginger extract—in amounts roughly on par with what experts recommend eating daily in your meals (more on that later!)—can reduce nausea and vomiting. And ginger can significantly improve that gotta-hurl feeling in pregnant people with morning sickness, too, according to a 2014 review in the Nutrition Journal. The reason? Ginger speeds up your gastric motility, or how quickly food moves through your gastrointestinal tract. This can help ease nausea, Poulson explains.

Ginger is generally safe to eat, but experts recommend limiting your intake of fresh ginger to no more than four grams (roughly two teaspoons) a day. Eating more than that can come with not-so-fun side effects like heartburn, indigestion, or diarrhea, Poulson says. It’s also possible that ginger can mess with certain medications, like blood thinners and diabetes or high blood pressure drugs. So to avoid any accidental interactions, make sure to chat with your doctor, she explains.

Reach for real ginger instead of a supplement.

You can find ginger in many shapes and forms. Think: fresh ginger root, ginger powder, dried ginger, and ginger tea, Dr. O’Brien says. No kind is “better” than another—just make sure that what you’re eating or drinking contains real ginger (and not fake extracts or artificial flavorings), she says.

Along that note, stick to whole food sources rather than ginger supplements, which aren’t regulated by the US Food and Drug Administration (meaning, there’s no guarantee that the pills contain what the bottle claims). Adding fresh ginger to your meals helps you take in an array of diverse nutritional benefits, from macronutrients like protein and fat to micronutrients like vitamins and minerals.

What are some easy ways to mix ginger into your meals?

It’s all about personal preference: Toss ginger into a soup, curry, or stir-fry, brew some for an iced tea, use it as the base for a marinade, or grate it onto noodles. The fragrant veggie has a spicy flavor, so it pairs well with seasonings like turmeric, cinnamon, and cumin. “Ginger is so versatile; you can eat it raw, cooked, or in sweet or savory dishes,” Poulson says.

Need some inspo for the next time you’re in the kitchen? Read on for a few ginger recipes to help you get started.