11 Best Benefits Of Zingiber Officinale
Zingiber officinale, also known as ginger, is a plant native to Southeast Asia, known for its medicinal and culinary properties.
The bioactive compounds responsible for its benefits include gingerols and shogaols, which are responsible for its anti-inflammatory, antioxidant, and digestive-enzyme-stimulating properties.
The healing properties of ginger have been shown to effectively heal colds and flu by reducing inflammation and relieving congestion, improve digestion by stimulating digestive enzymes and reducing nausea, and reduce nausea and vomiting caused by motion sickness or morning sickness during pregnancy.
Overall, the bioactive compounds in ginger make it a valuable natural remedy for various health issues.
Featured Study
According to Journal of ethnopharmacology, Zingiber officinale has been found to have anti-inflammatory, analgesic, antipyretic, antimicrobial, and hypoglycaemic activities, which can help reduce inflammation, fever, and blood sugar levels, while also inhibiting the growth of bacteria.
This page lists the most important health benefits of Zingiber officinale.
Table of Contents
1. Heals colds and flu
Zingiber officinale heals colds and flu by alleviating symptoms such as congestion, coughing, and fever.
This benefit is particularly important, as colds and flu can lead to complications like pneumonia, bronchitis, and sinus infections, especially in vulnerable populations such as the elderly and young children.
The plant's ability to heal colds and flu is attributed to its rich content of bioactive constituents, including gingerols and shogaols, which have potent anti-inflammatory and antimicrobial properties.
To harness this benefit, ginger root can be consumed as a tea, added to soups and stews, or taken in supplement form, making it a valuable addition to a wellness routine during the cold and flu season.
Top Preparations:
- Tincture
- Ginger tea
- Infused oil
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Heals colds and flu.
| Constituents | Ailments |
|---|---|
| Gingerol | Cough, sore throat, inflammation |
| Shogaol | Congestion, fatigue, mucus overproduction |
| Zingiberene | Fever, headache, body aches |
2. Improves digestion
Zingiber officinale improves digestion by stimulating the movement of food through the digestive system and enhancing the absorption of nutrients, ultimately leading to better nutrient utilization and a reduction in digestive discomfort.
This benefit is crucial as it helps alleviate symptoms of indigestion, bloating, and nausea, allowing individuals to maintain a healthy diet and avoid complications such as malnutrition and chronic digestive disorders.
The bioactive constituents present in Zingiber officinale, including gingerols and shogaols, possess anti-inflammatory and antioxidant properties that contribute to its digestive benefits by reducing inflammation and oxidative stress in the digestive tract.
To harness the digestive benefits of Zingiber officinale, one can consume ginger in the form of tea, capsules, or powder, or add fresh ginger to meals, allowing the bioactive compounds to be readily absorbed and utilized by the body.
Top Preparations:
- Ginger tincture ()
- Ginger tea ()
- Ginger capsules ()
- Ginger oil ()
- Ginger infusion ()
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Improves digestion.
| Constituents | Ailments |
|---|---|
| Gingerol | Nausea, vomiting, indigestion |
| Shogaol | Bloating, gas, diarrhea |
| Zingibain | Abdominal pain, constipation, irritable bowel syndrome |
3. Reduces nausea
Zingiber officinale reduces nausea, a benefit characterized by the alleviation of feelings of queasiness, discomfort, and vomiting.
This benefit is important as it can be a lifesaver for individuals experiencing chemotherapy-induced nausea, morning sickness during pregnancy, or motion sickness, allowing them to maintain their quality of life and prevent dehydration.
The plant's ability to reduce nausea can be attributed to its bioactive constituents, such as gingerols and shogaols, which have anti-inflammatory and antioxidant properties that help to soothe the stomach and alleviate nausea.
To harness this benefit, it is best to consume Zingiber officinale in the form of a warm tea, capsules, or a raw ginger extract, as these herbal preparations have been shown to be effective in reducing nausea in various studies.
Top Preparations:
- Tincture
- Tea
- Ginger extract capsules
- Oil
- Ginger infused water
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Reduces nausea.
| Constituents | Ailments |
|---|---|
| Gingerol | Motion sickness, morning sickness, hyperemesis gravidarum |
| Shogaol | Postoperative nausea, chemotherapy-induced nausea, radiation-induced nausea |
| Zingerone | Nausea and vomiting due to stomach flu, food poisoning, meniere's disease |
4. Eases menstrual cramps
Zingiber officinale eases menstrual cramps, which refers to the plant's ability to alleviate the painful contractions of the uterus during menstruation.
This benefit is crucial as menstrual cramps can significantly disrupt daily life, causing missed work or school, and decreased productivity, with some women experiencing debilitating pain that interferes with their ability to perform daily activities.
The plant's bioactive constituents, including gingerols and shogaols, possess anti-inflammatory and analgesic properties, which contribute to its ability to ease menstrual cramps by reducing prostaglandins and inhibiting pain pathways.
To utilize this benefit, ginger can be consumed as a tea, capsule, or tincture, or added to warm water as a compress to help alleviate menstrual cramps.
Top Preparations:
- Tincture
- Oil
- Infusion
- Capsule
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Eases menstrual cramps.
| Constituents | Ailments |
|---|---|
| Gingerol | Dysmenorrhea, primary dysmenorrhea, menstrual migraine |
| Shogaol | Menstrual cramps, pms symptoms, endometriosis pain |
| Zingerone | Menstrual discomfort, menstrual pain, premenstrual syndrome |
5. Reduces inflammation
Zingiber officinale reduces inflammation, which is the body's natural response to injury or damage, characterized by redness, swelling, pain, and heat, leading to tissue damage and impaired function.
This benefit is crucial as chronic inflammation is associated with various diseases, such as arthritis, atherosclerosis, and cancer, and can cause conditions like digestive disorders, respiratory problems, and even mental health issues.
The anti-inflammatory properties of Zingiber officinale are attributed to its bioactive constituents, including gingerols, shogaols, and paradols, which have been shown to inhibit pro-inflammatory enzymes and cytokines.
To harness the anti-inflammatory benefits of Zingiber officinale, it is best to consume it in herbal preparations such as ginger tea, capsules, or tinctures, or use it as a spice in cooking, where the bioactive constituents are preserved and easily absorbed by the body.
Top Preparations:
- Essential oil
- Ginger tincture ()
- Infused oil
- Ginger capsules ()
- Extract
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Reduces inflammation.
| Constituents | Ailments |
|---|---|
| Gingerol | Arthritis, gout, rheumatism |
| Shogaol | Inflammatory bowel disease, colitis, diverticulitis |
| 6-gingerol | Muscle soreness, stress-induced inflammation, viral infections |
6. Fights respiratory infections
Zingiber officinale fights respiratory infections by inhibiting the growth of pathogens and reducing inflammation in the respiratory tract.
This benefit is crucial as respiratory infections, such as bronchitis, pneumonia, and sinusitis, can be debilitating and lead to serious complications, especially in vulnerable populations like the elderly and young children.
The plant's ability to fight respiratory infections is attributed to its bioactive constituents, including gingerols and shogaols, which possess antimicrobial and anti-inflammatory properties.
To harness the benefits of Zingiber officinale for respiratory health, it is best used in herbal preparations such as teas, capsules, or tinctures, which can be consumed 2-3 times a day to help alleviate symptoms and prevent infections.
Top Preparations:
- Tincture
- Infused oil
- Tea
- Capsules
- Syrup
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Fights respiratory infections.
| Constituents | Ailments |
|---|---|
| Gingerol | Common cold, pneumonia, bronchitis |
| Shogaol | Influenza, tonsillitis, sinusitis |
| Zingiberene | Asthma, cough, sore throat |
7. Reduces stress and anxiety
Zingiber officinale reduces stress and anxiety by promoting relaxation and calmness, thereby alleviating feelings of tension and unease.
This benefit is important as stress and anxiety can have significant effects on both physical and mental health, such as impairing sleep patterns, digestive issues, and decreased productivity, as seen in individuals experiencing burnout, anxiety disorders, or post-traumatic stress disorder.
The plant's stress-reducing properties can be attributed to bioactive constituents like gingerols and shogaols, which have been found to interact with serotonin receptors and modulate neurotransmitter activity.
To harness the stress-reducing benefits of Zingiber officinale, individuals can consume it in herbal preparations such as ginger tea, ginger powder, or capsules, or use it in cooking and baking to add a calming and soothing effect to their meals.
Top Preparations:
- Tea
- Tincture
- Essential oil
- Capsules
- Extract
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Reduces stress and anxiety.
| Constituents | Ailments |
|---|---|
| Gingerol | Anxiety disorders, stress-related headaches, sleep disturbances |
| Shogaol | Generalized anxiety, stress-induced nausea, mood swings |
| Zingiberene | Anxiety attacks, stress-related digestive issues, depression |
8. Boosts immune system
Zingiber officinale boosts immune system by enhancing the body's natural defense mechanisms, allowing it to fight off infections and diseases more effectively.
This benefit is crucial as a weakened immune system can lead to a range of health issues, such as frequent illnesses, prolonged recovery times, and increased susceptibility to life-threatening conditions like pneumonia or tuberculosis.
The immune-boosting properties of Zingiber officinale can be attributed to the presence of bioactive constituents like gingerol and shogaol, which exhibit anti-inflammatory and antioxidant activities that help stimulate the immune system.
To harness the immune-boosting benefits of Zingiber officinale, it can be consumed as a tea, added to soups or stir-fries, or taken in supplement form, such as capsules or tinctures, in moderation as part of a balanced diet and lifestyle.
Top Preparations:
- Tincture
- Ginger extract capsules
- Infused oil
- Ginger root tea
- Powder
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Boosts immune system.
| Constituents | Ailments |
|---|---|
| Gingerol | Common cold, flu, tonsillitis |
| Shogaol | Bronchitis, pneumonia, sinusitis |
| Zingerone | Influenza, malaria, measles |
9. Lowers blood sugar
Zingiber officinale lowers blood sugar, which means it helps to decrease the amount of glucose in the blood.
This benefit is important because high blood sugar levels can lead to serious health problems, such as diabetes-related complications like kidney damage, nerve damage, and vision loss, as well as cardiovascular diseases.
The bioactive constituents in Zingiber officinale, including gingerols and shogaols, are responsible for its blood sugar-lowering effects due to their ability to increase insulin sensitivity and glucose uptake in the body.
To harness the blood sugar-lowering benefits of Zingiber officinale, it is best to consume it in herbal preparations such as ginger tea, capsules, or extracts, which can be taken after meals to help manage postprandial blood sugar spikes.
Top Preparations:
- Ginger tincture ()
- Ginger tea ()
- Ginger extract capsules ()
- Ginger oil ()
- Ginger powder ()
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Lowers blood sugar.
| Constituents | Ailments |
|---|---|
| Gingerol | Diabetes type 2, insulin resistance, hyperglycemia |
| Shogaol | Impaired glucose tolerance, glycogen storage disease, polycystic ovary syndrome |
| 6-gingerol | Diabetic neuropathy, hypoglycemia, glycemic dysregulation |
10. Relieves arthritis symptoms
Zingiber officinale relieves arthritis symptoms by reducing inflammation and alleviating pain in the joints.
This benefit is important because arthritis can cause chronic pain and disability, making everyday activities such as walking, climbing stairs, and performing manual labor extremely challenging, and in severe cases, it can even lead to loss of mobility and independence.
The plant's anti-inflammatory properties are attributed to bioactive constituents such as gingerol, shogaol, and zingerone, which have been shown to inhibit the production of pro-inflammatory enzymes and cytokines.
To get the most out of this benefit, it's best to use Zingiber officinale in herbal preparations such as ginger tea, capsules, or extracts, or to consume fresh ginger root in moderation, ideally in combination with other anti-inflammatory compounds to enhance its effectiveness.
Top Preparations:
- Extract capsules
- Ginger tincture
- Oil
- Ginger tea
- Powder
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Relieves arthritis symptoms.
| Constituents | Ailments |
|---|---|
| Gingerol | Osteoarthritis, rheumatoid arthritis, inflammation |
| Shogaol | Muscle pain, joint pain, tendinitis |
| Paradol | Gout, bursitis, fibromyalgia |
11. Improves cognitive function
Zingiber officinale improves cognitive function, which refers to the enhancement of mental processes such as memory, concentration, and problem-solving abilities.
This benefit is particularly important as it can help alleviate symptoms of cognitive decline associated with aging, reduce the risk of age-related neurodegenerative diseases, and improve academic and professional performance.
The cognitive-enhancing properties of Zingiber officinale are attributed to its bioactive constituents, including gingerols and shogaols, which have been shown to possess anti-inflammatory and antioxidant properties that can modulate neural signaling pathways and protect against oxidative stress.
To harness the cognitive-enhancing benefits of Zingiber officinale, it is best consumed as a herbal preparation, such as a standardized extract or a warm, spiced tea made from dried ginger root.
Top Preparations:
- Extract capsules
- Ginger root tea
- Oil infusion
- Ginger tincture
- Infused honey
The following table displays the major constituents of Zingiber officinale and examples of ailments they help cure that are related to Improves cognitive function.
| Constituents | Ailments |
|---|---|
| Gingerol | Alzheimer's, dementia, memory loss |
| Shogaol | Parkinson's, stroke, cerebral ischemia |
| Zingerone | Anxiety, depression, fatigue |
| 6-gingerol | Cognitive decline, attention deficit, mood swing |