Ginger: Medicinal Properties and How to Grow Your Own
Introduction to Ginger
Ginger (Zingiber officinale) is one of the most widely used medicinal plants in the world. It has been used for thousands of years in traditional medicine systems across Asia, including Ayurveda and Traditional Chinese Medicine. Today, modern research has confirmed many of its traditional uses and revealed the mechanisms behind its therapeutic effects.
The part of the plant used medicinally is the rhizome, which is an underground stem. What we commonly call “ginger root” is actually this rhizome. Fresh ginger, dried ginger, and ginger essential oil all have slightly different properties and uses.
Growing your own ginger is surprisingly easy, even in cooler climates. It can be grown indoors as a houseplant or in a greenhouse, giving you access to fresh ginger whenever you need it.
Botanical Profile
Latin name: Zingiber officinale Roscoe
Family: Zingiberaceae (the ginger family)
Parts used: Rhizome (fresh or dried)
Native region: Southeast Asia, likely originating in the tropical rainforests of the Indian subcontinent
Related plants: Turmeric (Curcuma longa), cardamom (Elettaria cardamomum), galangal (Alpinia galanga)
The ginger plant grows 60–120 cm tall with long, narrow leaves. It produces pale yellow flowers with purple edges, though flowering is rare when grown outside its native tropical environment. The rhizome grows horizontally underground and produces new shoots and roots.
Active Constituents
Ginger contains over 400 different chemical compounds. The main bioactive constituents include:
Gingerols — These are the primary active compounds in fresh ginger. 6-gingerol is the most abundant and well-studied. Gingerols are responsible for the pungent taste of fresh ginger and many of its anti-inflammatory and antioxidant effects.
Shogaols — When ginger is dried or heated, gingerols convert to shogaols. Shogaols are more pungent and may have stronger effects on certain conditions. This is why dried ginger has a different therapeutic profile than fresh ginger.
Zingerone — This compound is formed when ginger is cooked. It has a less pungent taste and contributes to the sweet aroma of cooked ginger.
Essential oil — Ginger essential oil contains sesquiterpenes such as zingiberene and bisabolene, which contribute to its aroma and some therapeutic effects.
Other compounds — Ginger also contains paradols, flavonoids, and various phenolic compounds with antioxidant activity.
Energetics and Traditional Use
In traditional Western herbalism, ginger is classified as:
Taste: Pungent, aromatic
Energy: Warming, drying
Actions: Carminative, anti-emetic, circulatory stimulant, diaphoretic, anti-inflammatory, analgesic, antispasmodic
Fresh ginger is considered less heating than dried ginger. In Traditional Chinese Medicine, fresh ginger (sheng jiang) is used to release the exterior and warm the middle, while dried ginger (gan jiang) is considered more warming and is used to warm the interior.
Therapeutic Applications
Digestive support
Ginger is one of the most reliable herbs for digestive complaints. It stimulates digestive secretions, including saliva, bile, and gastric juices. It helps relieve gas, bloating, and intestinal cramping by relaxing smooth muscle while also promoting healthy gut motility.
The carminative action of ginger makes it useful for indigestion, nausea, and discomfort after eating. It is often combined with other carminative herbs such as fennel (Foeniculum vulgare) and peppermint (Mentha x piperita).
Nausea and vomiting
Ginger is well-established for preventing and treating nausea and vomiting. Clinical research has confirmed its effectiveness for motion sickness, pregnancy-related nausea, and post-operative nausea. It works through multiple mechanisms, including effects on serotonin receptors in the gut and direct effects on gastric motility.
For pregnancy nausea, ginger is considered one of the safest options. Studies have used doses of 1–1.5 grams of dried ginger daily, typically divided into several doses. Fresh ginger or ginger tea can also be used.
Inflammation and pain
The gingerols and shogaols in ginger inhibit pro-inflammatory enzymes (COX-2 and LOX) and reduce the production of inflammatory cytokines. This makes ginger useful for inflammatory conditions including osteoarthritis, rheumatoid arthritis, and muscle pain.
Several clinical trials have shown that ginger can reduce pain and improve function in people with osteoarthritis of the knee. The anti-inflammatory effects develop over time with regular use.
Circulatory support
Ginger is a circulatory stimulant that improves blood flow to the periphery. This makes it useful for cold hands and feet, and for supporting circulation in elderly people. The warming quality of ginger comes partly from this circulatory stimulation.
Ginger also has mild blood-thinning effects. It inhibits platelet aggregation, which may be beneficial for cardiovascular health but requires caution in people taking anticoagulant medications.
Metabolic health
Research published in the Annals of the New York Academy of Sciences reviewed 60 studies on ginger and metabolic syndrome. The findings showed that ginger may support healthy blood sugar regulation, improve lipid profiles, reduce oxidative stress, and support healthy body weight.
These effects are relevant to the prevention and management of metabolic syndrome, which affects approximately 25% of the global population. Metabolic syndrome increases the risk of type 2 diabetes and cardiovascular disease.
Respiratory support
As a warming diaphoretic, ginger promotes sweating and helps the body manage fever during acute infections. It is traditionally used at the onset of colds and flu, especially when symptoms include chills, body aches, and clear nasal discharge.
Ginger also has mild antimicrobial activity and can help loosen respiratory congestion. It combines well with other warming herbs such as cinnamon (Cinnamomum verum) and elderflower (Sambucus nigra).
Preparations and Dosage
Fresh ginger
Fresh ginger can be grated and added to food, made into tea, or juiced. For tea, use 1–2 cm of fresh ginger per cup of hot water. Steep for 10–15 minutes, covered. Fresh ginger is preferred for nausea, digestive complaints, and acute respiratory infections.
Dried ginger
Dried ginger is more warming and pungent than fresh. It is often used in formulas for chronic digestive weakness, poor circulation, and chronic respiratory conditions. Typical dose: 0.5–2 grams daily.
Tincture
Ginger tincture provides a convenient way to take ginger regularly. Typical dose: 1–2 ml, three times daily. Tincture can be added to water or taken directly.
Essential oil
Ginger essential oil is used externally for muscle and joint pain. It should always be diluted in a carrier oil before applying to the skin. It can also be used in aromatherapy.
Capsules
Standardized ginger capsules are available and have been used in many clinical studies. Follow manufacturer’s dosing instructions.
Safety and Contraindications
Ginger is generally very safe when used in normal culinary and therapeutic amounts.
Cautions:
- High doses may cause heartburn or gastric irritation in sensitive individuals
- May increase bile flow — use with caution in cases of gallstones
- Has mild blood-thinning effects — use with caution alongside anticoagulant medications
- May lower blood sugar — monitor levels if taking diabetes medications
Pregnancy: Ginger is considered safe during pregnancy at doses up to 1–1.5 grams of dried ginger daily. It is widely used for pregnancy nausea. Higher doses should be avoided.
Drug interactions: Potential interactions with anticoagulants (warfarin, aspirin), antidiabetic medications, and blood pressure medications. Consult a healthcare provider if you are taking these medications.
How to Grow Ginger at Home
Ginger is a tropical plant, but it can be successfully grown indoors or in a greenhouse in cooler climates. It makes an attractive houseplant with its long, graceful leaves.
What you need:
- Fresh organic ginger rhizome with visible growth buds (the “eyes”)
- A wide, shallow pot (ginger grows horizontally)
- Well-draining potting soil rich in organic matter
- A warm location with indirect light
Step-by-step instructions:
- Select your rhizome. Choose a plump, firm piece of organic ginger with several growth buds. Avoid ginger that has been treated with growth inhibitors, which is common in conventional supermarket ginger. Organic ginger from a health food store or farmers market is best.
- Prepare the rhizome. If the ginger is large, cut it into pieces approximately 5 cm long, with at least one or two growth buds per piece. Let the cut pieces dry for a day or two so the cut surfaces can heal.
- Soak overnight. Some growers recommend soaking the ginger in water overnight before planting to hydrate it and remove any growth inhibitor residue.
- Plant. Fill your pot with rich, well-draining soil. Plant the ginger pieces just below the surface, about 2–5 cm deep, with the growth buds pointing upward. Space multiple pieces 15–20 cm apart.
- Water. Water lightly after planting. Keep the soil consistently moist but not waterlogged. Ginger is susceptible to root rot in soggy conditions.
- Provide warmth and humidity. Ginger needs warmth (20–25°C is ideal) and humidity. Place the pot in a warm location away from cold drafts. Mist the leaves regularly or place the pot on a tray of pebbles with water to increase humidity.
- Light. Ginger prefers filtered or indirect light. In its native habitat, it grows in the understory of tropical forests. Direct, strong sunlight can burn the leaves.
- Fertilize. Feed monthly during the growing season with a balanced organic fertilizer or compost tea.
- Harvest. Ginger takes 8–10 months to mature fully. You can harvest small amounts after 4–5 months by carefully digging around the edges of the pot. For larger harvests, wait until the leaves begin to yellow and die back, then dig up the entire plant.
Growing tips:
- Start planting in late winter or early spring
- Ginger goes dormant in winter — reduce watering and allow the soil to dry out between waterings
- The plant can be brought outdoors in summer in warm climates
- Save some rhizomes from your harvest to replant for next year
A Simple Ginger Juice Recipe
Fresh ginger juice is a concentrated way to obtain the benefits of ginger. This simple green juice combines ginger with hydrating cucumber and mineral-rich leafy greens.
Ingredients:
- 2 cm piece of fresh ginger
- 2 heads of romaine lettuce (or other leafy green)
- Half a cucumber
Instructions:
Process all ingredients through a juicer. Drink immediately, as fresh juice loses nutrients quickly when exposed to air.
Notes: This juice is refreshing and mildly warming. Adjust the amount of ginger to your taste. Start with less if you are not accustomed to the strong flavor of ginger.
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