Peppery and warming, ginger is a fragrant culinary root and a staple in Chinese, East Asian, and Indian cuisines.
More than just a spice, this knobby root also offers exceptional health benefits, and eating even a little of it every day is incredibly good for you.
In this article, we'll explore what makes ginger so mighty, the best ways to eat it, and how to add it to your diet — plus a whopping 21 easy, healthy ginger recipes!
Top Ginger Health Benefits
Ginger root, or more correctly, ginger stem, has been used for centuries as a natural remedy in traditional Chinese and Ayurvedic medicine.
It can be a helpful ally against various ailments, from nausea and indigestion to joint pain and period cramps.
Ginger's medicinal properties are due to its many antioxidants and anti-inflammatory compounds, the most potent of which are gingerols and shogaols.
These bioactive compounds have beneficial effects throughout the body, particularly good for:
Coughs, colds and sore throats
Nausea from motion sickness, pregnancy, or chemotherapy
Reflux, indigestion, and poor gastric motility
Joint pain and arthritis
Muscle soreness and menstrual cramps
Headaches
Ginger also potentially offers health benefits for weight loss, brain health, and even medical conditions like diabetes, cancer, and heart disease — though a larger body of research is still needed.
How Much Ginger Can You Eat per Day?
Ginger is safe to eat daily, and a little goes a long way.
Eating 1 gram of ginger per day is enough to reap its health benefits, but you can safely consume up to 4 grams of ginger per day.
Taking more than this may cause heartburn and nausea or interact with certain medications, such as blood thinners or blood pressure medicines.
Also, if you’re pregnant, it's recommended to stick to 1 gram daily.
So, what does 1 gram of ginger look like?
It's the equivalent of:
1 thin slice of raw ginger (1/2 inch diameter)
1 teaspoon of grated raw ginger
1/4 teaspoon of ground ginger powder
Fresh Ginger vs Ginger Powder
You can find ginger in two forms: as a fresh raw root or powdered spice (aka ground ginger).
In terms of flavour, fresh ginger is peppery, spicy and strongly flavoured, while ground ginger tastes warmer, sweeter and more pungent.
As to which one is healthier, fresh ginger and ground ginger are equally good for you.
Fresh raw ginger contains higher levels of gingerols, while cooked ginger and ground ginger contain more shogaols.
These two compounds not only give ginger its unique spicy aroma but are both responsible for its beneficial properties and anti-inflammatory and antioxidant effects.
Adding Ginger to Your Diet
Fresh-to-Ground Ginger Conversion
Ground ginger is more concentrated than fresh ginger, about 3-4 times.
So, substitute 1 teaspoon of grated raw ginger with 1/4 teaspoon of ginger powder.
Can You Eat Ginger Peel?
Yes, ginger skin is completely safe to eat and has good nutrients and fibre.
Plus, eating ginger unpeeled is a great way to minimise food waste. Just make sure to scrub it well to remove dirt and pesticides.
Fresh, young ginger roots will have smoother, thinner skin, which is more pleasant to eat, especially raw in smoothies or shots.
If you decide to peel ginger, use a spoon to gently scrape off the skin. This method minimizes waste and preserves as much of the root as possible.
Ginger Storing Hacks
Because you only need a little of it, it may be tricky to finish up a big stem of fresh ginger before it spoils. Here are two ways to go about it:
Refrigerate Ginger
To keep ginger for longer, wrap the unpeeled root with kitchen paper or in a paper bag, pack it in a resealable plastic bag or an airtight container.
Keep it in the fridge in the crisper drawer. It will keep for up to 1 month.
Freeze Ginger
Alternatively, you can freeze peeled or unpeeled ginger root in a freezer bag or a freezer-safe container for up to 6 months.
To use frozen ginger, simply slice off or grate a piece of unthawed root. Frozen ginger is actually a lot easier to slice or grate!
You can even freeze pureed ginger in an ice cube tray, then move the ginger blocks to a freezer bag. To eat, pop frozen ginger straight into a curry, smoothie, or stir-fry.
How to Use Ginger
Wondering what you can do with ginger? From fresh to ground, raw to cooked, there are countless ways to eat more ginger for health.
Fresh ginger can be sliced, diced, minced, juiced, or blended. Best uses for ginger root include teas, smoothies, sauces, pastes, stir-fries, and stews.
Ground ginger is a handy pantry spice. It's perfect for sweet recipes like bakes, oatmeal, and lattes, but also spice blends and savoury meals like curries and soups.
As to how to eat ginger for health benefits, ginger is best consumed in juices, shots, and teas for ailments such as cough, sore throat, nausea, and indigestion.
Instead, if you want to reduce inflammation or simply boost your overall health, add ginger to daily meals like porridge, soups, curries, and salads.
21 Everyday Ginger Recipes for Health
Packed with health benefits, ginger is a worthy addition to your diet and incorporating this super-root into your meals is incredibly easy.
Here are our top 21 healthy and delicious ginger recipes ideas to eat more ginger!
Drinks
Ginger Herbal Tea
This soothing Herbal Tea with Fresh Ginger is the perfect home remedy for coughs, sore throat, and digestive issues. It tastes great, both hot and cold, any time of the day.
Ginger Wellness Shot
Made without added sugars, this Ginger Shot with Turmeric and Lemon delivers a mighty anti-inflammatory boost, supporting your well-being naturally. No juicer needed!
Ginger-Spiced Hot Chocolate
Cosy up to a mug of this Golden Hot Chocolate spiced with turmeric, ginger and cinnamon for a comforting drink with an antioxidant punch. It's vegan and low sugar!
Ginger Parsley Smoothie
A good detox juice gives your body what it needs to flush toxins and fight inflammation: fibres, lots of water, and antioxidants. This Detox Parsley Smoothie does just that!
Ginger Carrot Juice
Boost Raw Carrot Juice with Ginger and Turmeric for a healing and invigorating wellness drink where every sip is a burst of pure health. Try our no-juicer recipe!
Simple Ginger Lemon Water
Made with inflammation-fighting ginger, Ginger Lemon Water is the perfect drink for your morning routine. Pair it with a fibre-rich diet to unlock all its detox benefits!
Ginger Thyme Lemonade
In this Ginger Thyme Lemonade recipe, we infused lemon juice with an all-natural syrup of fresh ginger, thyme sprigs, and raw honey for a balsamic wellness drink.
Breakfast
Ginger Overnight Porridge
Overnight porridge is a low-effort breakfast idea, perfect for busy mornings. Here, we used buckwheat groats, but oats are great too. Tip in ground ginger for a health boost.
Ginger Chai-Tea Chia Pudding
Indian masala chai (aka chai tea) packs beneficial spices, including ground ginger. Use it as an aromatic base for this Chai Chia Pudding for an invigorating breakfast.
Mains
Ginger Goji Berry Soup
Goji berries have been a healing food in China for centuries. Now, pair them with mighty ginger and vibrant peppers in this Goji Berry Soup for a blast of antioxidants.
Ginger Pineapple Pachadi
This Indian Pineapple Pachadi is a fruity Kerala-style curry made with coconut yoghurt and chillies. Top it with fresh ginger tarka seasoning for flavour and health benefits.
Thai Ginger Green Bean Pilaf
This Thai Rice Pilaf has a wholesome combo of brown rice and green beans, all seasoned with lemongrass, turmeric, and grated ginger. Delicious and good for you!
Condiments
Ginger Rosemary Salad Dressing
This Anti-Inflammatory Salad Dressing packs all the amazing health-giving benefits of ginger, turmeric, rosemary, and olive oil into a versatile homemade vinaigrette.
Sugar-Free Ginger Plum Jam
This quick Plum Jam without Sugar relies on ripe plums and apples for that jelly look. No sugar, no pectin. Spice it with ground ginger and cinnamon for added benefits!
Raw Ginger Paste
This no-cook Ginger Turmeric Golden Paste is a time-saving ingredient to add flavour and colour to lattes, curries, and sauces while delivering a mighty anti-inflammatory boost.
Ginger Plum Chutney (No-Sugar)
Top your Indian curries with our Aloo Bukhara Plum Chutney, spiced with fresh ginger, chillies, and cinnamon and sweetened naturally with soft dates instead of white sugar.
Snacks & Treats
Ginger Honey-Roasted Nuts
Coat Honey-Glazed Cashews with an aromatic blend of the most powerful antioxidant spices: ginger, turmeric, cinnamon and cardamom. Snacking with a wellness boost.
Ginger Bliss Balls
Made with fresh oranges, flaxseeds, turmeric, and ginger, these Turmeric Balls are your bite-sized ally against inflammation. All in just 90 calories per bite!
Ginger Butternut Squash Cookies
These cakey Butternut Squash Cookies use squash puree instead of butter for a low-fat recipe. Zingy ginger adds even more goodness to this healthy treat!
Ginger Carrot Cake Bites
When you need a pick-me-up treat, these Carrot Cake Energy Balls are a wholesome, nutritious idea where you can use ginger to add flavour and antioxidant power.
Ginger Coconut Drops
Our Jamaican Ginger Coconut Candy is a healthier take on the famous tropical treat, made with maple syrup to caramelise coconut, plus ginger for a spicy boost!
Takeaway
Ginger is a remarkable root whose science-backed health benefits can aid digestion, reduce inflammation, and ease pain.
With so many ways to add more ginger to your diet, it's easy to make this medicinal root an everyday staple and naturally boost your wellness.
We hope that one or two recipe ideas in our list tickled your tastebuds and that you'll try them!
If you're looking for more inspiration, you can use our Recipe Search Engine. This free tool lets you filter the hundreds of recipes on the site by allergens, diets, nutritional macros, and more.
Have a wonderful day!
References
https://www.uclahealth.org/news/article/why-you-should-consider-adding-ginger-to-your-diet
https://www.ncbi.nlm.nih.gov/books/NBK565886/
https://www.livestrong.com/article/482895-what-is-the-equivalent-of-fresh-ginger-root-vs-ground-ginger/
https://www.healthline.com/nutrition/benefits-ginger-tea#what-is-it
https://www.sciencedirect.com/science/article/abs/pii/S0031942215300509
https://www.mdpi.com/2076-3921/12/11/2015
https://www.sciencedirect.com/science/article/pii/S1756464615001127
https://www.masterclass.com/articles/how-to-store-fresh-ginger#2vRuaVFyg2PCvHpfqRFtuu
