Jerusalem Post

ByWALLA! HEALTH

From boosting the immune system to easing nausea — studies point to a long list of health benefits of the spice with the unusual appearance.

Ginger has long since ceased to be just a winter spice or an addition to pad thai. The pungent root has become one of the most popular ingredients in traditional medicine, and now modern science is keeping up with a series of studies pointing to impressive health benefits.
Here are the six main areas in which ginger proves itself:
1. Relief of nausea
Many clinical studies have found that ginger significantly reduces nausea and vomiting. The effect is especially notable among pregnant women — in low doses it is considered safe and effective for those who do not respond well to standard treatments. Encouraging results have also been recorded among chemotherapy patients, although they are less consistent in cases of motion sickness or postoperative nausea.

The effect likely stems from blocking serotonin receptors and a combined influence on the brain and the digestive system. In addition, ginger helps reduce gas and bloating.

2. Reducing inflammation and strengthening the immune system
Ginger is rich in active compounds such as gingerol and shogaol — components with strong anti-inflammatory and antioxidant properties.
Recent studies have found that ginger supplements may help regulate inflammation, especially in autoimmune diseases. One study demonstrated that one week of ginger intake significantly reduced the creation of “extracellular traps” (NETs) of white blood cells — a process which, in excess, can worsen diseases like lupus and rheumatoid arthritis.

In addition, ginger has antimicrobial properties, and therefore many people use it to ease symptoms of colds, coughs, and sore throat.

3. Pain relief
In the field of pain treatment as well, studies point to significant potential:
Osteoarthritis: Some studies have found that ginger extract reduces knee pain and stiffness.
Muscle pain: Daily intake of about two grams of ginger for 11 days reduced muscle pain after physical activity.
Menstrual pain: Several studies indicate effectiveness similar to medications from the NSAID family, such as ibuprofen.
The effect stems from activity on the nervous system and inhibition of inflammatory substances such as prostaglandins.
4. Supporting heart health and balancing blood sugar
High blood pressure, high sugar, and elevated “bad” cholesterol (LDL) — all are significant risk factors for heart disease. Ginger may help with all three.
A 2022 review that included 26 clinical studies found that ginger supplements:
Reduce triglycerides and total cholesterol
Lower LDL
Increase HDL (“good cholesterol”)
May lower blood pressure
People with type 2 diabetes may also benefit: A review of ten studies showed that taking 1–3 grams of ginger per day for 4–12 weeks improved sugar balance and lipid profile.
The mechanism includes improved insulin sensitivity, increased glucose uptake into cells, and reduced oxidative stress — a combination that contributes to heart protection.
Early studies also point to potential for increasing blood flow and hormonal effects — which may support sexual function, although clinical evidence is still limited.
5. Protecting brain health and cancer studies
Laboratory studies have found that ginger components protect brain cells from oxidative damage — a central factor in the development of degenerative diseases like Alzheimer’s. In addition, cell-culture studies have found that ginger may inhibit the growth of certain cancer cells. These are only preliminary findings, and at this stage no conclusions can be made regarding effectiveness in humans.
6. Reduces gas and treats constipation
Ginger may also ease other stomach issues thanks to the digestive enzyme it contains — zingibain — which helps the body break down protein. The enzyme helps the food you eat move through the system more easily, and as a result reduces the sensation of bloating, gas, or constipation.
After a full and heavy meal, it’s worth finishing with a cup of homemade ginger tea containing a few slices of ginger root soaked in hot water for several minutes — and sipping it slowly. It’s best not to consume industrial products like ginger ale, which do not contain real ginger but mainly corn syrup with large amounts of fructose.
Are there risks?
In general, ginger is considered safe for daily consumption in food or tea. However, a high dose (above 4 grams per day) may cause heartburn, bloating, diarrhea, or mouth irritation — effects that usually pass.
There are situations in which caution is needed:
People taking blood thinners (warfarin, aspirin, clopidogrel)
People taking medications for blood pressure or diabetes
Pregnant women — a doctor should be consulted before taking supplements
Bottom line — ginger is much more than a spice with a pungent and pleasant aroma. It offers a range of health benefits, from immune support to heart and brain protection. Daily consumption of ginger in food or infusion is a safe way to enjoy the benefits. Those considering taking supplements — especially if they take medications or deal with a chronic illness — are advised to consult a doctor or pharmacist.