6 Simple Ways to Add Ginger to Your Diet and Why You Should

Last updated on February 23rd, 2025 at 07:17 pm

Ginger is a very powerful spice when it comes to your health. Your body loves it. Your brain loves it. And your taste buds are probably fans, too.

Ginger can be a valuable part of your overall wellness strategy. That said, this superfood isn’t a cure-all, but it is a powerful ally in staying healthy from the inside out.

For instance, ginger can help bolster your immune system and combat systemic inflammation. However, it’s important to remember that some conditions benefit from a comprehensive approach. Consider a condition like shingles, which causes both internal nerve pain and external skin eruptions. The treatment often requires a combination of internal support alongside targeted therapies, like medications and an effective shingles treatment cream.

With that in mind–recognizing that ginger can play an important role in your holistic health strategy–here are a few compelling reasons to add this superstar spice to your diet.

The Benefits of Ginger

Ginger has been cherished for centuries as a natural remedy, and modern science backs up many of its benefits. Here’s why ginger is such a game-changer:

• Anti-inflammatory and antioxidant properties: Ginger contains bioactive compounds like gingerol, which help reduce inflammation and combat oxidative stress in the body. 
• Lowers blood sugar levels: Regular consumption of ginger may improve insulin sensitivity and lower fasting blood sugar levels, making it a natural support for managing diabetes.
• Reduces exercise-induced muscle soreness: After a workout, ginger can help soothe sore muscles and speed up recovery.
• Prevents nausea: Whether it’s morning sickness, chemotherapy-induced nausea, or motion sickness, ginger has been shown to ease queasiness.
• Lowers cholesterol levels: Ginger may reduce LDL cholesterol and triglycerides, supporting heart health.
• Reduces menstrual pain: Ginger has been found to be as effective as common painkillers in alleviating menstrual cramps.
• Treats chronic indigestion: By speeding up the emptying of the stomach, ginger can help reduce the discomfort of indigestion.
• Fights infections: With its antimicrobial properties, ginger may help fight off harmful bacteria and viruses.
• Improves brain function: The anti-inflammatory compounds in ginger may protect the brain from age-related decline and cognitive diseases like Alzheimer’s.
• Protects against Alzheimer’s Disease: Research suggests ginger’s antioxidants can combat brain inflammation, potentially lowering the risk of Alzheimer’s.
• Fights cancer: Certain studies indicate that ginger may help inhibit the growth of cancer cells and boost the effectiveness of traditional cancer treatments.

The bottom line: Ginger can do wonders for your health. But the question is, how do you get enough ginger into your diet to make a difference? I wouldn’t recommend slicing off a piece of the quirky-shaped root and popping it in your mouth. But I do have some ideas that are just as simple—and significantly more delicious.

How to Add Ginger to Your Diet

Brew some ginger tea.

One of the easiest ways to enjoy ginger is as a tea. Peel and thinly slice about two inches of ginger root (or roughly two tablespoons) for every 1 ½ – 2 cups of water. Boil for 10 to 20 minutes, remove from the heat, and sweeten with honey if desired. For an extra zing of flavor and a boost of vitamin C, add a splash of lemon or lime juice. This warm and soothing drink is perfect for calming an upset stomach or just relaxing after a long day. (Source)

Add to your morning joe.

If adding ginger to coffee sounds unconventional, think gingerbread latte! Mix a little fresh or ground ginger with your coffee, along with cinnamon and sugar. It adds a warming, spicy flavor that’s perfect for a cozy morning, especially in fall and winter.

Mix into your smoothie.

Ginger’s tangy zing pairs well with leafy greens, citrus fruits, and berries in smoothies. Toss a small piece of fresh ginger into your blender along with your other ingredients for a refreshing, immune-boosting drink.

For a convenient option, you can also find a variety of ready-made juices and smoothies that highlight ginger as a key ingredient, offering a quick and easy way to enjoy its benefits.

Make a salad dressing.

Another way to add ginger to your diet–salad dressing. It’s really simple to whip up a salad dressing with equal parts of your favorite types of oil and vinegar with appropriate seasonings (i.e. salt, pepper, garlic). This is the perfect quick and healthy dressing on its own, but add it to a blender with some fresh ginger, and voila, ginger-infused salad dressing!

Use in soups and broths.

Ginger is a wonderful addition to soups and broths. Whether you’re making a simple vegetable soup or a hearty chicken broth, adding ginger brings warmth and a subtle spice that complements other flavors. Plus, its anti-inflammatory benefits are especially comforting during cold and flu season.

Mince into stir fry.

You can peel, thinly slice, and then dice, or you could grab your kitchen grater. Add ginger to any of your favorite recipes, but it gets along especially well with broccoli, carrots, green peppers, snow peas, cauliflower, bean sprouts, and green onions. If you’re hoping to enjoy as much of the tangy ginger flavor as possible, add it towards the end of cooking. The longer it cooks, the weaker the flavor. (Source)

Bake!

Ginger isn’t just for savory dishes—it’s also a delicious addition to sweet treats. From gingerbread cookies to muffins, cakes, and scones, there are countless ways to bake with ginger. You can even sprinkle a bit of ground ginger into homemade granola or add it to pancake batter for a hint of spice in your breakfast.

If superfoods are a thing, ginger makes the list. There are lots of ways to add ginger to your diet. Think everything from your morning coffee to your late night snack–they’re all made better with ginger!

Create a Ginger Shot

Ginger shots are a potent, concentrated way to reap the benefits of this superfood. You can easily find pre-made ginger shots in health food stores, or make your own with our immunity booster shot recipe.

Supercharge Your Diet with Ginger

Whether you enjoy it in tea, blend it into smoothies, stir it into soups, or bake it into desserts, ginger offers a range of health benefits your body will thank you for. By incorporating ginger into your daily routine, you’ll be supporting your body, brain, and taste buds—all while enjoying the bold, refreshing flavor this powerhouse root has to offer.

Try this healthy recipe. It’s made with ginger, turmeric, and lemon. What a refreshing way to enjoy these good-for-you foods!

Lemon Turmeric Popsicles (Anti-Inflammatory)

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