Ginger – effects, benefits & side effects at a glance
1. Introduction: Ginger – The Super Tuber in Focus
Ginger is far more than just a spice—the spicy root contains many healthy compounds and has been valued as a medicinal plant for thousands of years. Whether it's strengthening the immune system, supporting digestion , or even promoting fat burning —ginger has many healthy, positive effects on the body, with virtually no side effects.
Scientific studies show that ginger contains a variety of valuable compounds such as gingerols , shogaols , and essential oils , which are responsible for its antioxidant, anti-inflammatory , and digestive properties . However, there are certain situations where caution is advised—for example, during pregnancy, if you are taking certain medications , or if you have a histamine intolerance.
In this article, we take a comprehensive look at the effects of ginger , its valuable ingredients , various possible uses such as ginger tea or capsules , and explain when and how you can sensibly integrate ginger into your diet.
Table of contents
- Introduction: Ginger – The Super Tuber in Focus
- How does ginger affect the body?
- What valuable ingredients are in ginger?
- How to use ginger correctly: tea, powder or raw?
- Does ginger have side effects?
- Conclusion: Ginger – A real health miracle?
2. How does ginger affect the body?
Ginger has a holistic effect on the body. The bioactive compounds contained in the root, particularly gingerols and shogaols , have a variety of health benefits. They have anti-inflammatory and antioxidant properties and support numerous bodily functions—from digestion to the immune system .
The strongest areas of impact are:
- Ginger as an antioxidant: Neutralizes free radicals and protects cells.
- Ginger & Immune System: Supports the body against colds and infections.
- Ginger & Digestion: Helps with gastrointestinal problems and nausea.
- Ginger & metabolism: Can influence fat burning and energy levels.
- Ginger & blood pressure: Possible effects on blood circulation and vascular health.
- Ginger & Psyche: Influence on hormones and mood. (Read more in our article: Ginger's Effect on Psyche & Hormones – Natural Mood Enhancer
2.1. Ginger as an antioxidant: protection against free radicals
Free radicals are unstable molecules that cause cell damage and are linked to various diseases such as cardiovascular disease, cancer , and premature skin aging . Ginger contains a variety of antioxidant compounds . The best known are gingerols and shogaols , which can reduce oxidative stress.
Scientific studies show that ginger can increase the activity of the body's own antioxidants , such as glutathione , while also inhibiting oxidative processes. This can help reduce inflammation and strengthen the immune system .
Ginger's healthy antioxidant properties make it particularly valuable for people who want to protect their bodies from the harmful effects of environmental toxins, stress , and an unhealthy diet . Regular consumption can promote long-term cellular health and reduce the risk of many chronic diseases.
2.2. Ginger & Immune System: Support for Colds
Like hibiscus tea, ginger has been used for centuries as a natural immune-boosting herb. Its antiviral, antibacterial , and anti-inflammatory properties make it particularly valuable during cold season.
Studies show that the gingerols and shogaols it contains have anti-inflammatory effects and can help fight off pathogens. Ginger can also stimulate the production of interferons — proteins that help fight viruses in the body.
Another benefit of ginger for colds is its expectorant effect. It promotes circulation and can help loosen trapped mucus in the respiratory tract , thus relieving coughs and sore throats.
How ginger supports the immune system
- Anti-inflammatory effect: The gingerols in ginger inhibit inflammatory messengers and can thus relieve the immune system.
- Antiviral & antibacterial properties: Ginger extracts show strong effects against viruses and bacteria that cause common colds or flu.
- Strengthening immune cells: Ginger supports the production and activity of immune cells such as macrophages and T cells, which fight pathogens.
- Protection against oxidative stress: The antioxidant ingredients in ginger reduce cell damage caused by free radicals and strengthen the body's overall resistance.
2.3. Ginger & Digestion: Help with gastrointestinal complaints
Ginger has been known for centuries as a natural remedy for gastrointestinal discomfort . Its bioactive compounds promote digestion, relieve nausea , and can reduce flatulence. Ginger has been shown to accelerate gastric emptying, which can lead to improved digestion and a reduction in digestive discomfort .
Additionally, research suggests that ginger stimulates the production of digestive juices , thus improving nutrient absorption. Its anti-inflammatory properties may also help relieve stomach irritation and reduce the risk of stomach ulcers .
How ginger supports digestion
- Promotes stomach movement: Ginger can accelerate stomach emptying and thus relieve indigestion.
- Relieves nausea and vomiting: Ginger has a proven effect against nausea, especially in cases of motion sickness , morning sickness and after operations .
- Reduces bloating & fullness: The anti-inflammatory properties help reduce bloating and support healthy intestinal flora.
- Soothes the stomach: Ginger has an antispasmodic effect and can be helpful in cases of irritable stomach or irritable bowel syndrome .
2.4. Ginger & Circulation: Support for Heart & Blood Pressure
Ginger may have a positive effect on the cardiovascular system . Studies show that its active ingredients, particularly gingerols and shogaols , can help regulate blood pressure , improve circulation , and reduce the risk of cardiovascular disease . One study has shown that ginger has blood pressure-lowering properties by dilating blood vessels and promoting blood flow.
Another benefit is ginger's cholesterol-lowering effect . Research suggests that ginger can help lower LDL (bad) cholesterol while increasing HDL (good) cholesterol . This supports overall heart health and may reduce the risk of atherosclerosis in the long term.
Scientific evidence on ginger and cardiovascular health
- Blood pressure regulation: Ginger can lower blood pressure by dilating blood vessels, thus improving circulation. Source .
- Cholesterol levels: Regular consumption of ginger can help lower bad LDL cholesterol and increase healthy HDL cholesterol. Source .
- Blood circulation: The pungent compounds in ginger promote blood circulation, which can have a positive effect on heart health. Source .
2.5. Ginger & Psyche: Influence on Hormones & Mood
Ginger is not only known for its physical health benefits, but can also have a beneficial effect on mental health . Its compounds influence various mechanisms in the body that affect hormones and mood .
A notable effect of ginger is its ability to regulate estrogen levels . Ginger can help balance natural estrogen levels by binding so-called xenoestrogens – environmental substances that mimic estrogen effects in the body and can lead to an imbalance . By binding these substances, ginger supports hormonal balance and can thus also relieve premenstrual symptoms. [Source]
Ginger is also said to have a mood-enhancing effect . Similar to spicy spices like chili, consuming ginger can promote the release of endorphins, the so-called "happy hormones." This can contribute to an improved mood and increased sense of well-being .
Additionally, ginger's anti-inflammatory properties can help relieve menstrual discomfort . [Source]
In our detailed article on ginger's effect on hormones and the psyche, you'll learn in detail which active ingredients, according to studies, can positively improve your mental health.
3. What valuable ingredients are in ginger?
Ginger is a true nutritional powerhouse and contains numerous healthy compounds that are responsible for its health benefits. In addition to essential oils and phytochemicals such as gingerols and shogaols , ginger also provides important vitamins and minerals. This combination makes it a powerful natural remedy .
The following ingredients are particularly worth highlighting:
- Gingerols & Shogaols: These bioactive substances give ginger its spiciness and are largely responsible for its anti-inflammatory , analgesic and metabolism-stimulating properties.
- Essential oils: Ginger contains various essential oils, including zingiberene and curcumen , which are known for their characteristic fragrance and digestive properties.
- Vitamins: Ginger provides vitamin C , which strengthens the immune system , as well as various B vitamins , which are important for energy metabolism and nerve function.
- Minerals: Potassium, magnesium and iron contribute to supporting muscle function , the cardiovascular system and the formation of red blood cells.
- Flavonoids & polyphenols: These secondary plant substances act as antioxidants , protect cells from oxidative stress and support heart health .
4. How to use ginger correctly: tea, powder or raw?
Ginger can be consumed in a variety of ways—as a fresh bulb , tea , powder , or even in capsule form. Each type has its own benefits and is suitable for different purposes. While fresh ginger contains particularly high levels of essential oils, powdered ginger is more concentrated and has a longer shelf life.
Ginger tea is the most popular way to enjoy its health-promoting properties in a warm or cold and soothing form.
Below, we look at the advantages and disadvantages of the various uses of ginger and provide practical tips for making the most of this healthy tuber.
4.1. Ginger tea preparation
Ginger tea is the easiest way to reap the health benefits of the root. Preparation of ginger tea:
- Dried ginger (approx. 1-2 tsp) Tip: Our ginger from the forest gardens of the Amazon is particularly intense and rich in nutrients.
- Boil water (250-400 ml) and pour it over the ginger.
- Infusion time: Let it infuse for 5–10 minutes – depending on the desired intensity.
- Refine: Add lemon, honey or turmeric as desired.
The combination of ginger and hibiscus tea is particularly well-suited for an immune-boosting tea. Both teas contain incredible amounts of vitamin C, essential oils, and acids that have antibacterial, antiviral, expectorant, and anti-irritant properties.
You can find a comprehensive article on the effects of hibiscus on colds HERE .
4.2. Ginger capsules – When are they useful?
These dosage forms offer a convenient way to enjoy the health benefits of ginger – especially for people who don't like the intense flavor of the fresh root or who are looking for an easy solution on the go.
When are ginger capsules useful?
- Targeted intake: Ginger capsules provide a standardized amount of active ingredients.
- Travel sickness: Studies show that ginger capsules can help reduce nausea while traveling.
- Pain relief: Due to its anti-inflammatory properties, ginger can help with muscle and joint pain.
- Digestive support: Ginger capsules can relieve bloating and stomach problems.
5. Does ginger have side effects?
Although ginger offers many health benefits, there are some situations in which it may cause side effects.
Typical side effects of ginger
- Gastrointestinal complaints: In high doses, ginger can irritate the stomach lining and cause heartburn or stomach pain.
- Blood thinning effect: Ginger can affect blood clotting, which can cause problems, especially for people taking blood thinning medications.
- Low blood pressure: Ginger can lower blood pressure, which could lead to dizziness in people with low blood pressure. This property can, of course, also be beneficial. Ginger can be combined with hibiscus tea , for example, which also has a strong blood pressure-lowering effect.
When is ginger not suitable?
- During pregnancy: Although ginger is often used to combat nausea, in high amounts it could trigger premature labor as a side effect.
- For blood clotting disorders: People with blood clotting disorders or before planned surgery should avoid ginger.
- For histamine intolerance: Ginger may influence the release of histamine in the body and worsen symptoms – although ginger itself is not a histamine source.
6. Conclusion: Ginger – A real health miracle?
This versatile tuber boasts impressive health-promoting properties. It supports the immune system , helps with gastrointestinal complaints , can regulate blood pressure , and has a positive effect on the psyche . Ginger also contains valuable compounds such as gingerols and shogaols , which are responsible for its antioxidant and anti-inflammatory effects.
Especially in dried ginger tea, ginger is easy to incorporate into your daily routine. Those who prefer a more concentrated form can opt for ginger capsules or powder , which, if properly processed, can also be very healthy. A particularly intense ginger is Amazon ginger , which is smaller but also sweeter and spicier in flavor than the traditional large ginger from Asia.
However, ginger is not suitable for everyone: people with histamine intolerance , blood clotting disorders , or low blood pressure should choose its consumption with caution. Ginger can also cause side effects during pregnancy and with certain medications .
In summary, ginger is one of the most versatile medicinal plants that not only tastes good but also has proven numerous health benefits.
