Kitchen Medicine Spotlight: Health Benefits of Ginger

Let food be thy medicine! I always enjoy pointing out to my herbal medicine patients that a number of potent herbs from the Chinese medicine herbal “pharmacy” are likely already in their kitchen. Ginger is definitely a standout favorite of mine. 

The knobby root of the ginger plant (Zingiber officinale) is used frequently in traditional Chinese herbal medicine. Both fresh ginger root (the kind that is available in the produce section at the grocery store) and dried ginger root (which can be found in the spice aisle, or in herbal tea bags) have numerous medical uses. A third form of ginger, in which ginger root is fried, is also found in some traditional Chinese herbal formulas.

Medical Uses for Ginger

Ginger has a number of different clinical indications in Chinese medicine. Here are a few of the most common uses.

1. Ginger can treat mild and/or early stages of colds and flus. It is also used for cold prevention! One recent study found that [6]-gingerol from Zingiber officinale has potent anti-viral activity against H1N1 influenza (Dutta et al. 2023).

2. Ginger can treat nausea, vomiting, and related abdominal pain. (There’s a reason moms give their kids ginger ale when they are having tummy troubles!) Studies have found that ginger is better than placebo at treating nausea and vomiting related to morning sickness, chemotherapy, and even seasickness (Giacosa et al. 2015).

3. Ginger can treat coughs with lots of sputum, both acute and chronic cases.It’’s anti-tussive (i.e., anti-cough) effects have been well-documented (Bera 2015).

4. Ginger can help counteract seafood poisoning, which is one of the reasons it is traditionally served with seafood in some cuisines (like Japanese sushi).

How Much Ginger Is Just Right?

In Chinese medicine, it is generally accepted that healthy people can safely eat ginger frequently, though they should avoid eating it in excessive amounts. People who are ill and can benefit from ginger’s medicinal properties should consult with a qualified herbalist to determine if daily use is appropriate for them. 

When should you limit your dose, or not take ginger? According to the Chinese Herbal Medicine Materia Medica by Bensky et al., high doses of fresh ginger root can cause dry mouth, sore throat, nose bleeds, and nephritis. Patients with hypertension should avoid high doses of fresh ginger root, as it might elevate blood pressure.

While both fresh and dried ginger are considered warming in nature, dried ginger has a hotter quality, and for this reason, people who are prone to excessive sweating, night sweats, and certain bleeding disorders should avoid dried ginger. Many herbalists also consider dried ginger too “hot” for pregnant people; fresh ginger is traditionally considered a better choice for nausea due to morning sickness.

Tips for Including Ginger in Your Diet

• Chew candied ginger root, which is portable and especially helpful to have on hand for nausea, including motion sickness;

• Brew ginger herbal tea, either purchased in tea bags or made at home by simmering fresh ginger root slices for 10-20 minutes;

• Garnish your meal with pickled ginger, which is traditionally eaten with sushi;

• Sip a little ginger juice (you might wish to dilute it), which is best for alleviating nausea and treating cough with lots of phlegm; 

• Add a couple of slices of fresh ginger to your blender when making smoothies at home–the warming quality of the ginger helps balance the otherwise “cold” temperature profile of fresh fruit smoothies, making them easier to digest.

In Chinese herbal medicine, herbs are typically combined in formulation to maximize each other’s benefits and to reduce side effects. Fresh ginger root, or Sheng Jiang, is frequently paired with other herbs, including licorice (Gan Cao), cinnamon twig (Gui Zhi), red date (Da Zao), and ginseng (Ren Shen), depending on a patient’s concerns. 

Interested in a more customized approach? Herbal consultations are included with your treatment at my Oakland acupuncture clinic. Gingers and non-gingers always welcome!

SOURCES

Bera, K. et al. (2015). Structural Elements and Cough Suppressing Activity of Polysaccharides from Zingiber officinale Rhizome. Phytotherapy Research, 30(1), 105–111. https://doi.org/10.1002/ptr.5508

Dutta, A. et al. (2023). Effect of [6]-gingerol on viral neuraminidase and hemagglutinin-specific T cell immunity in severe influenza. Phytomedicine Plus, 3(1). https://doi.org/10.1016/j.phyplu.2022.100387

Giacosa, A. et al. (2015). Can nausea and vomiting be treated with ginger extract? European Review for Medical and Pharmacological Sciences, 1291–1296.

Dr. Lisa Franzetta, L.Ac. is an herbalist and acupuncturist practicing at Griffin Acupuncture & Integrative Medicine in Oakland, California. Interested in seeing how Chinese herbal medicine can support you? Schedule an appointment.