Originally published in 2015. Updated February 2026 with additional guidance and recipes.
Ginger is one of the most widely used and respected spices in traditional cuisines around the world. Valued for both flavour and wellbeing, it has been used for thousands of years across many cultures.
Zingy, warming and aromatic, ginger comes from the underground rhizome of the plant and is used fresh, dried or powdered. Alongside its culinary appeal, ginger has long been associated with digestive comfort, circulation and general wellbeing.
In this article we explore the recognised benefits of ginger and practical ways to include it in everyday meals.
My experience using ginger daily
Fresh ginger has been a regular part of my cooking for many years. I use it in teas, soups, juices, curries and baking rather than as a medicinal supplement.
The recipes linked throughout this article reflect how ginger can naturally become part of everyday eating.
Because I cook with fresh ginger so often, storing it properly makes a real difference. I share my full guide on how to store fresh ginger so it stays fresh for weeks here
Why is ginger good for you?
Research suggests ginger may support wellbeing in several ways:
- Rich in antioxidants
- May help reduce nausea
- Supports digestion
- Contains compounds under study for anti cancer effects
- Anti inflammatory properties
- Helps clear mucus during coughs
- Supports circulation
- Naturally warming
- Encourages healthy sweating
- Traditionally used for detox support
1. Exceptional antioxidant content
Antioxidants help protect cells from oxidative stress caused by free radicals. Ginger contains a range of antioxidant compounds, including gingerols, which contribute to its protective properties.
Good supporting research:
Meta-analysis looking at ginger and infammatory outcomes
2. Ginger and nausea relief
Ginger has been widely studied for nausea related to motion sickness, pregnancy and digestive upset. Evidence suggests small amounts may help reduce feelings of nausea for some people.
Best supportive evidence:
- Randomised control trial on ginger for pregnancy and related nausea
- Systematic review of ginger for nausea and vomiting
3. Digestive support
Traditionally, ginger has been used as a carminative, meaning it may help reduce bloating and digestive discomfort. Many people find ginger soothing after meals.
One simple way to enjoy this benefit is through freshly prepared ginger tea or chutney recipes.
4. Compounds under study for anti cancer effects
Laboratory and early clinical studies suggest ginger compounds known as gingerols may influence certain cancer cells. More human research is needed before firm conclusions can be drawn.
5. Anti inflammatory properties
Research indicates ginger may help reduce inflammation in some conditions such as osteoarthritis. Regular dietary intake appears more beneficial than occasional use.
Studies suggest ginger supplementation may reduce inflammatory markers in some conditions.
Meta-analysis examining ginger and inflammatory outcomes
6. Natural expectorant
Warm ginger preparations are traditionally used to help loosen mucus during coughs and colds.
7. Supports healthy circulation
Ginger may assist circulation by encouraging blood flow and reducing platelet aggregation, although individual effects vary.
8. Naturally warming
Many people notice a warming sensation after consuming ginger. This makes it especially welcome during colder months. I have found this one of my favourite winter warmers here in the UK.
9. Detox support and sweating
Ginger can encourage gentle perspiration, which plays a role in normal body temperature regulation and skin defence processes.
How much ginger should you eat daily?
Most people benefit from small regular amounts rather than large doses.
Around one to two teaspoons of freshly grated ginger per day is commonly used in cooking and drinks.
Keeping ginger fresh makes it much easier to use small amounts regularly. Here is my simple guide to storing fresh ginger at home.
Easy ways to include ginger in your diet
Practical everyday uses include:
You can explore my collection of fresh ginger recipes here:
10 Fresh Ginger Recipes and How To Use Ginger Daily
My latest fresh ginger recipe
I’ve been thoroughly enjoying my Turmeric & Ginger Flapjacks over the last few weeks. This an easy, super health oat bar designed for slow release of energy, made with wholefood ingredients…
Turmeric & Ginger Flapjack Recipe
A note on health information
This article is intended for educational purposes only and should not replace professional medical advice.
I love ginger, so thanks for this article! I have a cold at the moment (rare occurence for me) and so I’m getting plenty of ginger into my teas and juices. I also sometimes put it in the bath to soothe aches and pains.
i love ginger. its what keeps me live a healthy life.