5 Real Health Benefits of Ginger That Will Surprise You

Health Benefits of Ginger

Ginger Health Benefits & Nutritional Information:

This article covers five real health benefits of ginger supported by research and medical studies. We will review some nutritional data about ginger and follow up with the main health benefits.


Ginger is high in magnesium relative to other foods. Magnesium is an essential mineral that helps with many functions of the body. For instance, it strengthens the immune system, facilitates calcium absorption, and regulates blood sugar levels.


There is also a notable amount of potassium in ginger. Potassium helps balance blood pressure, reduce cardiovascular risks, strengthen bones, preserve muscle mass, and more.

Low Glycemic Values

Furthermore, ginger has a very low glycemic index of 15. Hence, ginger is an excellent food for diabetics and for people who are concerned about elevated blood sugar spikes.

Continue reading to learn more about the health benefits of ginger. Detailed nutrition data is provided below.

Ginger Nutrition Facts

% Daily Value*
Serving Size 100g
Calories 80 4%
Fat 0.8g 1%
Protein 1.8g 4%
Carbohydrate 17.8g 6%
Sugars 1.7g 3%
Fiber 2g 8%
Cholesterol 0mg 0%
Saturated Fats 0.2g 1%
Calcium, Ca 16mg 1%
Iron, Fe 0.6mg 3%
Potassium, K 415mg 9%
Magnesium, Mg 43mg 10%
Vitamin A, RAE 0μg 0%
Vitamin C 5mg 6%
Vitamin B-12 0μg 0%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Glycemic Values

Glycemic Index (GI) = 15

Glycemic Load (GL) = 2.67*

Low 0 – 55 0 – 10
Medium 56 – 69 11 – 19
High 70 – 100 20+

*This Glycemic Load (GL) value is based on a serving size of 100g.

Health Benefits of Ginger
Source: PxHere

Health Benefits of Ginger

Ginger is beneficial for your cardiovascular system, joints, muscles, and brain. These natural health benefits are explained in more detail below.

1. Lowers Blood Sugar

As previously mentioned, ginger effectively lowers blood sugar levels. Having as little as 2 grams (a few slices) of ginger can lower your fasting blood sugar levels by more than 10%. Thus, if you are diabetic, consider adding ginger to your diet to reap the benefits.

2. Lowers Cholesterol

Ginger has been shown to reduce LDL cholesterol. Prolonged studies done on mice and human patients showed significant reduction in cholesterol levels. Note that these studies were done using ginger extract; however, adding ginger to your diet could be equally as effective.

3. Reduces Heart Disease Risks

Since ginger lowers both blood pressure and cholesterol, consuming it is also very good for your heart. Reduced blood pressure and balanced cholesterol levels will improve your circulation and lower the risk for cardiovascular disease.

4. Reduces Inflammation

Another benefit of ginger is its anti-inflammatory effects. Lowering inflammation in the body will lower your risk from developing chronic conditions, such as arthritis. Adding more ginger to your diet will help relieve join pain, stiffness, and sore muscles.

5. Protects Against Brain Diseases

Lastly, ginger contains antioxidants which reduce free radical damage and chronic inflammation. Therefore, it may also be useful for protecting the brain against age-related diseases like Alzheimer’s and Parkinson’s. Ginger has also been shown to improve memory and reaction time in elderly patients.


To sum up, ginger has been proven to lower blood sugar, regulate LDL cholesterol, reduce cardiovascular risks, lower inflammation, and maintain brain health. Thus, you may want to consider including a few slices of garlic to your meal plan.

  • https://tools.myfooddata.com/nutrition-facts.php?food=11216&serv=100g&qty=1
  • https://foodstruct.com/food/ginger
  • https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-magnesium.html
  • https://www.newsmax.com/fastfeatures/magnesium-health-benefits-supplements/2014/10/01/id/369647/
  • https://www.medicalnewstoday.com/articles/287212.php
  • https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#section5
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