Ginger’s Many Evidence-Based Health Benefits Revealed

Ginger’s Many Evidence-Based Health Benefits Revealed
Main Name: Ginger
Biological Name: Zingiber officinale
Names in Other Languages: Jengibre (Spanish), Gengibre (Portugese), Gingembre (French), Luya (Filipino), Zázvor (Czech), Adrak (Hindi), Inji (Tamil), Inchi (Malayalam), Allum (Telugu), Adu (Gujarati), Ada (Bengali & Oriya), Ale (Marathi), Adrak (Punjabi & Urdu)
Consider that you are making a delicious Indian meal, what are the basic ingredients you will first think of adding into the preparations? Onion, garlic, and ginger are the first three ingredients that must have struck you. Ginger is one of the main ingredients that is widely used in a variety of Indian and Asian dishes, particularly for cooking pulses and lentil curries. Ginger gives a pungent and sharp yet a tasty flavor to your favorite delicacies. You can sometimes taste or smell it differently from other spices in the dishes. The aromatic taste of ginger tea, taken in winters is a warm and refreshing feeling one can never miss. A sip of ginger tea not only refreshe, but also helps in curing several common ailments. There are a plethora of healthy advantages offered by ginger, making it one of the frequent names in the list of folk medicines in several countries. Ginger is easily available in the market throughout the year and is an integral part of cooking. Read about the health benefits and nutritional facts of these rhizomes in the rest of the article.
Ginger is a native of south Asia and is still widely used in this region. It is being used in several parts of the world since long times. The long list of aromatic, culinary, and medicinal properties is the reason it is mentioned in several ancient Chinese, Indian, and Middle Eastern writings. About two thousand years ago, ginger was imported by ancient Romans from China, but was prominent only around the Mediterranean region. By the fall of the Roman Empire, ginger nearly disappeared from Europe. Marco Polo’s trip to the Far East encouraged the rise in the popularity of ginger back to Europe. Even though it was expensive in Europe after being imported from Asia, it was one of the much-coveted spices of the continent. To increase its availability, Spanish explorers introduced ginger to the West Indies, Mexico and South America, and by the 16th century, these areas started exporting the spice back to Europe. Today, India is the world’s leading producer of ginger, followed by China and Indonesia. Jamaica, Fiji and Australia constitute other commercial cultivators of ginger.


Health Benefits of Ginger

  1. Ginger is known to have carminative properties and hence, is used for calming troubled stomach and providing relief to bloating and gastric problems.
  2. Ginger is very helpful in cases of cough and itchiness of the throat by stimulating the secretion of mucus, thereby alleviating the problem.
  3. Since ginger promotes mucus secretion, it further prevents the development of ulcers and unwanted holes along the lining of the stomach.
  4. Ginger has several anti-viral, anti-toxic, and anti-fungal properties, and is very effective in preventing and treating common cold.
  5. It is very helpful in several cases of nausea, caused due to seasickness, morning sickness, motion sickness and as a side effect of chemotherapy.
  6. Ginger has anti-inflammatory properties and can be very effective in the treatment of rheumatoid arthritis, osteoarthritis and various other muscular disorders. Studies have proved that the chemical components of ginger inhibit the biosynthesis of prostaglandins which are responsible for causing inflammation.
  7. Ginger contains special enzymes which enhance the catalysis of proteins in the food, thus helping in digestion and prevention of cramps and diarrhea.
  8. Researches indicate that ginger helps in lowering cholesterol levels and prevents the formation of blood clots.
  9. Ginger contains gingerols, which are responsible for its distinctive flavor and they also help in preventing the growth of human colorectal cancer cells.
Ginger Nutrition FactsAmount: 100 g
Weight: 100 g


Nutrients Amount
Basic Components  
Proteins 1.8 g
Water 78.9 g
Ash 0.8 g
Phytosterols 15 mg
Total Calories 80
Calories From Carbohydrates 68
Calories From Fats 6.3
Calories From Proteins 5.1
Total Carbohydrates 18 g
Dietary Fiber 2 g
Sugar 1.7 g
Fats & Fatty Acids  
Total Fat 750 mg
Saturated Fat 203 mg
Monounsaturated Fat 154 mg
Polyunsaturated Fat 154 mg
Omega-3 Fatty Acids 34 mg
Omega-6 Fatty Acids 120 mg
Vitamin C 5 mg
Vitamin E 260 mcg
Vitamin K 0.1 mcg
Thiamin 25 mcg
Riboflavin 34 mcg
Niacin 750 mcg
Vitamin B6 160 mcg
Folate 11 mcg
Pantothenic Acid 203 mcg
Choline 28.8 mg
Calcium 16 mg
Iron 600 mcg
Magnesium 43 mg
Phosphorus 34 mg
Potassium 415 mg
Sodium 13 mg
Zinc 340 mcg
Copper 226 mcg
Manganese 229 mcg
Selenium 0.7 mcg

How many calories in ginger (per 100 gm)
Ginger contains 80 calories per 100 g of their weight.
How to Buy Ginger
  • While buying ginger, always choose fresh ginger over the dried form as it is not only superior in flavor, but also contains higher levels of gingerol and ginger’s active protease.
  • While purchasing fresh ginger root, make sure that it is firm, smooth and free of mold.
  • Ginger is normally available in two forms, young and mature. While mature ginger is widely available and has a tough skin that requires peeling, the young ginger, on the other hand, is found in Asian markets and does not need peeling.
  • If you are looking for dried ginger powder, explore the local spice stores in your area that offer a wide variety of dried herbs and spices of superior quality and freshness compared to those offered in regular markets.
  • While buying dried ginger powder try to select organically grown ginger as it will give you more assurance that it is not irradiated.
  • Ginger is available in a variety of forms, including crystallized, candied, and pickled ginger.
Ginger Storage Tips
  • If fresh unpeeled ginger is stored in the refrigerator, it can be used till three weeks. If stored unpeeled in the freezer, it has a shelf life of about six months.
  • Always store dried ginger powder in a tightly sealed glass container in a cool, dark and dry place.
  • Storing dried ginger powder in the refrigerator can last for up to a year.