Ginger Health Benefits And Nutritional Value


Ginger health benefits and nutritional values includes improving indigestion, preventing dental problems, easing menstrual cramps, helping with cancer management, improving heart health, relieving stress, treating joint pain and migraines, treating asthma, improving stomach performance, and may help prevent cancer.

Understanding What Ginger Is.

Pungent, spicy ginger is one of traditional root herb of culinary and medicinal importance. Ginger composes novel phytochemical compounds and holds a special place, even today, in many traditional Indian and Chinese medicines for its disease preventing and health promoting properties.

The FDA list:

Ginger, also known as Zingiber officinale, is a flowering plant, whose root or rhizome is used as a spice. It can be consumed in many forms, fresh, dried, powdered, and in the form of oil and juice. In many places, it is mostly used in sweets and alcoholic beverages such as ginger beer and wine. Today, ginger is on the FDA’s list of generally safe foods and is often used to mask the taste of bitter medicines such as cough syrups.

Healthy Spice:

Ginger is among the most delicious and healthiest spices on the planet. It is packed with bioactive compounds and essential nutrients that have incredible health benefits for the brain and body, which is why the spice has been used for centuries around the world to treat ailments ranging from nausea to inflammatory issues and many more.

Ginger Health Benefits:

Ginger health benefits and nutritional values has become essential to our daily nutritional requirement and general healthy need. Below we have listed some of the most important health benefits of ginger.

Relieves Nausea:

Studies have concluded that ginger helps in curing nausea and vomiting connected with morning sickness in pregnancy. It has long been used as a preventive measure for motion sickness and seasickness. Cancer patients who have undergone a chemotherapy can benefit from this root as it will relieve the symptoms of nausea and vomiting. Its quick absorption and rapid regulation of body functions cure nausea in people who have undergone surgeries, without any side effects.

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Stomach Ulcers:

Consuming ginger regularly can help improve the gut health. It prevents the occurrence of ulcers, which are generally characterized by bleeding and acute gastric irritability. In addition, it also inhibits the growth of H. pylori bacteria, which is a major ulcerogenic, thus keeping your stomach healthy.

Ulcerative colitis and Crohn’s disease can create havoc in the body and leave you restless forever. Anti-inflammatory properties of ginger aid in treating these issues.

Treats Asthma:

Honey and ginger mixture are believed to treat or minimize the effects of asthma and other respiratory problems. It is a naturally soothing and an anti-inflammatory mixture that reduces the tension in your lungs and effectively promotes the oxygen flow to the lungs, thus helping the blood vessels relax. Moreover, the mixture makes an excellent expectorant and thus offers immediate relief to people experiencing a cold, cough, runny nose, and sore throat.

Treats Cold and Flu:

Ginger has been prescribed to fight illnesses and infection like cold and flu in all ages. It can be used in the form of tea for keeping the body warm. The tea acts as a diaphoretic and induces sweating, which removes toxins from the body and makes you healthy as before.

Aids in Digestion:

Ginger has been discovered to be a facilitator of the digestive process. The elevated sugar levels after a meal may cause the stomach to reduce its natural rate of emptying its contents. It helps in regulating high sugar levels and soothing the stomach, thus, maintaining its regular rhythm.

It also has a number of compounds that improve the absorption of nutrients and minerals from the food we eat. This is why ginger is frequently used as an appetizer or an aperitif since it can stimulate the appetite while preparing the digestive system for an influx of food.

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Prevents Dental Problems:

The antibiotic properties of ginger and honey allow them to be an extremely effective remedy for treating wounds and ulcers. Furthermore research suggests that honey can even treat eye infection and gastro enteritis thanks to the presence of hydrogen peroxide. Hydrogen peroxide causes the release of gluconic acid, which is potentially responsible for treating dental problems.

Eases Menstrual Cramps:

Ginger is well-known for treating the symptoms associated with menstruation fatigue, PMS and cramps. Ginger and honey tea helps relax the muscles, thereby reducing cramps. Women with irregular or heavy periods have also reported to find relief after the drinking ginger-honey mixture.

Removes Excess Gas:

Ginger is a very strong carminative, meaning that it induces excess gas elimination. Excess gas does much more than leaving you in an uncomfortable situation. Too much gas built up in your system can go upwards and put pressure on delicate organs in the torso. Chewing on a small piece can help force the gas out in a healthy way and also prevent additional gas from building up again.

Heart Health:

When it comes to heart health, the stabilizing effects of ginger and honey have shown the potential to ease the tension in blood vessels, thus reducing your blood pressure, and also minimizing the chances of conditions such as atherosclerosis, strokes, and heart attacks.


Studies suggest that zingerone, a chemical compound which gives pungent character to the ginger root, is effective against E.coli induced diarrhea, especially in children.

This herb root only has 80 calories per 100 g and contains no cholesterol. Nonetheless, it composes many essential nutrients and vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B-5) that required for optimum health.

Liver Protection:

People suffering from tuberculosis can benefit from ginger, as it helps prevent hepatotoxicity. It also protects against the liver-damaging cadmium poisoning caused due to significant ingestion of cadmium. Its essential oil exerts a protective effect against the non-alcoholic fatty liver disease occurring because of obesity.

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Ginger Nutritional Values:

Raw ginger is composed of 79% water, 18% carbohydrates, 2% protein, and 1% fat (table). In 100 grams (a standard amount used to compare with other foods), raw ginger supplies 80 Calories and contains moderate amounts of vitamin B6 (12% of the Daily Nutritional Values, DNV) and the dietary minerals, magnesium (12% DNV) and manganese (11% DV), but otherwise is low in nutrient content (table).

When used as a spice powder in a common serving amount of one US tablespoon (5 grams), ground dried ginger (9% water) provides negligible content of essential nutrients, with the exception of manganese (70% DNV).

See the table below for an in depth analysis of the nutritional values of Ginger (Zingiber officinale).

Fresh, Nutrient value per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 80 Kcal 4%
Carbohydrates 17.77 g 13.5%
Protein 1.82 g 3%
Total Fat 0.75 g 3%
Cholesterol 0 mg 0%
Dietary Fiber 2.0 g 5%
Folates 11 µg 3%
Niacin 0.750 mg 4.5%
Pantothenic acid 0.203 mg 4%
Pyridoxine 0.160 mg 12%
Vitamin A 0 IU 0%
Vitamin C 5 mg 8%
Vitamin E 0.26 mg 1.5%
Vitamin K 0.1 µg 0%
Sodium 13 mg 1%
Potassium 415 mg 9%
Calcium 16 mg 1.6%
Copper 0.226 mg 25%
Iron 0.60 mg 7.5%
Magnesium 43 mg 11%
Manganese 0.229 mg 10%
Phosphorus 34 mg 5%
Zinc 0.34 mg 3%


If consumed in reasonable quantities, ginger has few negative side effects. It is on the FDA’s “generally recognized as safe” list, though it does interact with some medications, including the anticoagulant drug warfarin and the cardiovascular drug, nifedipine.

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