7 Proven Health Benefits Of Ginger & How To Take It For Maximum Benefits

You know that ginger's delicious in stir-fries, soups, smoothies, and sauces. But did you also know that it's really, really good for you?

The tropical plant, whose formal name is Zingiber officinale, is a part of the rhizome family. And while it boasts gorgeous magenta flowers on top, it's the root down below that delivers that warm, spicy flavor—not to mention loads of health benefits.

Ginger has been shown to deliver a number powerful health perks. The benefits are thought to come from gingerol1, a bioactive compound with anti-inflammatory and antioxidant properties.

"Ginger's stomach-calming, anti-inflammatory effects have made it a go-to remedy for thousands of years to ease GI discomfort," Jessica Cording, M.S., R.D., CDN, registered dietitian and health coach, told mbg. Asian cultures have long relied on dried ginger to soothe stomachaches, diarrhea, and nausea.

That yucky feeling you get when you eat too much (or eat something that just doesn't sit right)? Ginger can help make it go away faster. It's long been used as an aid to improve digestion. "Ginger has both antiemetic and carminative functions, which aid in the breakdown of gas and support bowel movements," says integrative dietitian Ali Miller, R.D., CDE.

The same properties that support digestion can also help soothe a sour stomach. Research also shows that ginger can help ease motion sickness3, as well as provide nausea relief for patients after surgery4 and for cancer patients5 undergoing chemotherapy.

Can ginger offer cold relief or flu relief? It might. "Laboratory research suggests ginger extract and ginger essential oils have antimicrobial effects against a range of organisms," Feuerstein says.

Whether you're dealing with post-workout discomfort or something more serious, this powerful plant can help. One study8 found that people with muscle injuries who took 2 grams of ginger daily for 11 days reported significant improvements in their pain after performing elbow exercises,. It's also been shown9 to help relieve knee discomfort caused by osteoarthritis.

Ginger's ability to fight inflammation means that it can play a role in preventing a number of chronic health problems. At the top of the list? Heart disease. Consuming ginger powder daily for 45 days has been shown to11 significantly lower cholesterol and triglycerides. It also slashes markers for oxidized lipoproteins—fatty deposits that can cause arteries to get stiff and clogged, research has found12.

Ginger seems to promote healthy fat and glucose metabolism as well as provide support for insulin sensitivity, Miller says. And all of those things can have a positive effect on blood sugars.

Ginger is generally considered safe, so consuming a moderate amount every day won't pose a problem for most people, according to the National Center for Complementary and Integrative Health. "The clinical doses in different trials is 2 to 3 grams daily. Having more than 5 grams daily isn't recommend," Feuerstein says.

Still, even small amounts of ginger might be a bad idea if you're on certain medications or have health issues, says the NCCIH. Ginger might interact with blood thinners, and it could also increase the flow of bile, which could be bad for people with gallstone disease. And if you have heartburn or a sensitive stomach? Since ginger packs a spicy punch, you might also want to steer clear.

You'll likely reap the biggest benefits by consuming whole ginger root. "Ginger capsules or supplements contain isolated compounds, while the whole food contains all of ginger's unique compounds," Miller says.

And since ginger's benefits seem to be cumulative, try making it a regular part of your diet instead of just having it once in a while. "I recommend taking it daily for its anti-inflammatory effects," says Feuerstein.