Ginger is the knobbly, fragrant rhizome of the plant Zingiber officinale, and it has been used in cooking and traditional medicine for thousands of years. Its warming bite comes from compounds called gingerols and shogaols. Some singers sip ginger tea to soothe their throat before performing!
Wellness
Settles nausea This is ginger’s best-researched benefit. Studies support it for easing travel sickness and the nausea of early pregnancy. If you are pregnant, talk to your doctor or midwife about how much is right for you.
Digestion Ginger helps food move through the stomach and can ease indigestion and bloating.
Anti-inflammatory effects Gingerols have anti-inflammatory effects, and some studies suggest ginger may modestly ease osteoarthritis pain and period pain.
Blood sugar Some small studies suggest ginger may help with blood sugar control in type 2 diabetes. It is promising, but no replacement for your prescribed treatment.
Colds and flu A warming cup of ginger, lemon and honey is a comforting traditional remedy for a sore throat and blocked nose.
Antioxidants Ginger’s compounds help protect your cells from oxidative stress, and researchers are studying them in many areas of health.
Medication note Ginger may have a mild blood-thinning effect. Ginger in food is fine for most people, but if you take blood thinners such as warfarin, or are having surgery, check with your doctor before taking ginger supplements or large amounts.
Weight management
Feel fuller A few small studies suggest ginger may help you feel more satisfied after meals. Its big flavour also makes healthy food more exciting, with virtually no kilojoules.
Beauty
Scalp Ginger has a traditional use in Asian hair care for stimulating the scalp. Fresh ginger juice can sting and irritate, so dilute it well in a carrier oil like sesame oil and patch test first.
Cooking with ginger
Use the ginger flower buds, finely shredded, as a garnish, and the base of the leaf stem has a very mild ginger flavour that is pleasant to chew.
Add to fresh juices to give them a kick.
Shred finely through Asian salads for texture and that unmistakable flavour.
Ginger is an essential ingredient in curry powders and pastes.
Storing ginger safely Freeze whole ginger and grate it straight from the freezer (no need to peel), or store peeled ginger covered in dry sherry or vinegar in the fridge. Avoid storing raw ginger in oil for more than a few days, as low-acid foods in oil can grow the bacteria that cause botulism.
Infuse cider vinegar, or make some homemade ginger beer.
Preserve it by crystallising it with a little caster sugar, or pickle your own for a divine palate cleanser.
Add to soups, stir-fries, stews, desserts and ice cream, or mix with yoghurt and other herbs as an accompaniment.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
