Do you see that little piece of root that we grate into herbal tea or add to a spicy dish? It seems banal, almost innocuous. And yet, some speak of it as a forgotten remedy.
Ginger: an old remedy that has become a laboratory star
You may have it in your kitchen, grated in herbal tea or slipped into a wok. Ginger, this bumpy rhizome with powerful aromas, is not new. Used for more than 5000 years in Ayurvedic and Chinese medicine, it is now back in the spotlight, not to flavor your tea, but to prevent and relieve certain illnesses.
This renewed interest is not trivial: researchers, nutritionists and doctors increasingly agree on its beneficial effects. Ginger is said to have particularly powerful anti-inflammatory, antioxidant and digestive properties. Enough for it to be studied in clinical trials on diabetes, cancer and even digestive disorders.
Why ginger is so talked about in the medical world
What makes ginger so unique is its star active ingredient: gingerol. This molecule, a cousin of capsaicin (that of chili pepper), would be responsible for most of its pharmacological effects. It acts in particular on pain receptors and mediators of inflammation.
Do you want a number? Several studies have shown that ginger can reduce inflammatory markers in the blood of patients suffering from osteoarthritis or polyarthritis. A study published in Arthritis & Rheumatology even reported a significant reduction in joint pain in patients who consumed ginger for 6 weeks.
And that’s not all. In 2021, a meta-analysis of 12 randomized clinical trials demonstrated that daily consumption of ginger helped to significantly reduce post-operative nausea and pregnancy-related nausea, without notable side effects. No wonder it is recommended by some doctors as a complement to more traditional treatments.
Immunity, digestion, cholesterol: what the studies really say
If you’re wondering why it’s called a “miracle food,” look at what science says ginger can do:
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It promotes digestion by accelerating gastric emptying (up to 50% faster according to a study by Maastricht University).
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It strengthens the immune system, thanks to its content of natural antioxidants which limit oxidative stress.
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It reduces LDL cholesterol (“bad cholesterol”) levels according to several Iranian studies carried out between 2016 and 2020.
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It moderately lowers fasting blood sugar, an interesting effect for people with pre-diabetes.
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It relieves menstrual pain, with an effectiveness equivalent to that of certain anti-inflammatories according to a study published in BMC Complementary Medicine and Therapies.
In other words, if you want a natural boost for your health, you can no longer ignore the potential of this rhizome. And this, whether you are in great shape or whether you have a few chronic aches and pains.
Can you eat too much ginger? What you need to know before abusing it
But be careful: natural does not mean harmless. Ginger, especially in high doses (more than 4 grams per day in fresh form), can cause heartburn, reflux, and even interact with certain anticoagulant medications. Pregnant women should also seek medical advice before using it in high doses, although it is often recommended for nausea.
In what form should it be consumed? In fresh grated root, in infusion, in powder, in capsules… the important thing is regularity. The effects of ginger are cumulative: a small daily dose is better than a one-off shot. And if you choose supplements, always check the concentration of gingerols, that’s where the real effectiveness lies.
What you can concretely change tomorrow
No need to turn your life upside down to enjoy the benefits of ginger. You can :
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Add a slice of fresh ginger to your warm lemon water in the morning
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Replace the pepper with a pinch of ground ginger on your dishes
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Prepare a ginger-lemon-honey infusion before sleeping
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Use ginger essential oil (diluted) in massage for joint pain
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Include a standardized gingerol food supplement during risky periods (colds, fatigue, periods, etc.)
Ginger is not a magic potion. But it’s probably one of the few ingredients in your cupboard that can rival a medicine box. And you can no longer ignore that.
FAQ – Ginger & health
1. Which form of ginger is most effective for your health?
The fresh root is the most complete, but concentrated extracts (in capsules or powders standardized in gingerols) are more practical for therapeutic use.
2. Can we eat ginger every day?
Yes, provided you respect moderate doses: around 2 to 4 grams per day in fresh form, or 500 to 1000 mg in dry extract.
3. Which brand of ginger supplements is recommended?
It is preferable to choose brands that are transparent about their gingerol levels (at least 5%) and have undergone quality controls. Examples: Nutri&Co, Solgar, or Vit’all+.
4. Does ginger have any contraindications?
Yes. It can interact with blood thinners and cause heartburn in high doses. In the event of pregnancy or medical treatment, seek professional advice.
5. Can we really replace certain medications with ginger?
No, but it can be a good one complement to medical care, particularly for inflammation, digestion or menstrual pain.
Photo credit: @shuttterstock
