Health benefits of ginger and simple ways to incorporate this zesty root into your diet

With its distinctively sweet and spicy flavor and pungent aroma, ginger stars in many of our favorite baked goods. While it lends a delicious flavor to cookies, cakes, and of course, gingerbread creations of all types — not to mention savory dishes from around the globe — ginger also has some beneficial properties that can help support your overall well-being.

An introduction to ginger

Ginger, or Zingiber officinale, is native to southeastern Asia. While the fresh above-ground stems of the ginger plant are used in some Asian dishes, it's ginger's fat, knobby rhizomes, or underground stems, that are most prized for eating and healing purposes.

Ginger can be used fresh, dried, ground, or preserved. It adds a zingy flavor to savory dishes like stir-fries and curries, and a warm, spicy element to tea, baked goods, and other sweet treats.

Health benefits of ginger

Anyone who has experienced nausea, vomiting, or upset stomach has probably either used ginger or had it suggested as a potential remedy. And for good reason: Ginger has a long history as an effective and safe treatment for nausea and vomiting, particularly when the symptoms are caused by pregnancy or chemotherapy treatment. Similarly, ginger is also effective at relieving bloating and intestinal gas as well as motion sickness.

Ginger's digestive health benefits are largely attributed to the presence of gingerol, a bioactive compound that boosts the rate at which food exits the stomach and moves through the digestive process.

While ginger is most often associated with relieving an upset stomach, it has anti-inflammatory properties that may also contribute to other health benefits. These include:

• Pain reduction: In a review published in Phytotherapy Research,researchers found that eating ginger or applying it to the skin could help alleviate pain and inflammation associated with premenstrual syndrome, muscle soreness after exercise, knee osteoarthritis, and migraine.
• Controlling inflammation associated with ulcerative colitis, Crohn's disease, rheumatoid arthritis, psoriasis, and lupus.

In addition, researchers are investigating whether therapeutic doses of ginger may have a protective effect on the heart and blood vessels.

Ginger powder

Ginger powder has similar health benefits to fresh ginger, but slightly less anti-inflammatory impact.

Ginger supplements

Ginger supplements have a similar nutritional profile to fresh ginger, although some of the nutrients, vitamins, minerals, and bioactive compounds may be reduced in supplement form.

The FDA does not regulate the content of supplements, so seek out supplements that have been reviewed by a third party (look for a brand whose label bears a seal for the NSF International Dietary Supplement Certification or the U.S. Pharmacopeia (USP) Dietary Supplement Verification Program). If you can find a reputable source, ginger supplements may be an option if you want to monitor the amount of ginger you're ingesting, or if you don't like the taste of fresh ginger.

Simple ways to incorporate ginger into your diet

You can brew yourself a cup of ginger tea simply by peeling and slicing a fresh knob of ginger, then pouring boiling water over it. Let it steep for up to 10 minutes to enjoy a refreshing brew that's healthier than most commercially available ginger drinks, which are often high in sugar.

Ginger powder is a versatile and shelf-stable way to add ginger to your diet. It's frequently used in baked goods, or added to soups, stews, and dry rubs.

But don't limit yourself to ground ginger next time you make a batch of gingersnaps; you can mince and add crystalized ginger to your recipe, or — even better — add peeled and grated fresh ginger.

And don't miss out on ginger's savory side: peeled and chopped (or grated) ginger is a welcome addition to a tofu- or chicken-based stir-fry. Try it with snap peas, red peppers, broccoli, and unsalted peanuts. You can add the chopped ginger when you add your garlic, then finish everything off with a soy and sesame oil-based sauce that's sweetened with a hint of brown sugar.

Tips for choosing and storing fresh ginger

Ginger is typically sold by the pound. Look for ginger that's firm to the touch, with a taut, thin skin and flesh that snaps easily from the main body of ginger. You want to avoid any pieces that are shriveled up or that have soft spots, but don't worry if the flesh has a blue or green tinge; it's safe to eat and doesn't affect the flavor. Look for large roots with fewer knobs or bumps, as they're easier to peel.

Store ginger in the crisper drawer with vegetables, or in a plastic bag with air removed. If you don't use it frequently, you can also store ginger in the freezer. Be sure to wash and dry it before you freeze it, but feel free to freeze it how you plan to use it — it can be frozen peeled, sliced, chopped, minced, or fully intact.