chef hands in a kitchen chopping ginger on a wooden chopping board

Discover the 7 Best Benefits of Fresh Ginger & Ways to Enjoy It!

The health benefits of fresh ginger are seemingly endless. 

Most notably, this root is as healing as it is delicious. 

For thousands of years, fresh ginger has been used to treat a variety of health issues, including migraines, colds, nausea, and even hypertension. Thanks to its anti-inflammatory properties and strong flavor, its versatility for consumption and treatments is wide-ranging. 

Fresh ginger is used often in cooking and gets added to sauces, soups, stir-fries, tea, and more. You’ll  often find it in curries, cookies, and cakes, too. 

If you’ve just been using powdered ginger occasionally in your cooking, you’re missing out! Fresh is always best, so next time you’re at the store, be sure to pick up some of this odd-looking root.

Ready to be reminded of the biggest benefits of ginger? Read on! 

1. It Has Great Anti-Inflammatory Properties

Many natural food lovers consider ginger to be one of nature’s best anti-inflammatories. In fact, the Journal of Medicinal Food published a study that found it has similar pharmacological properties as non-steroidal anti-inflammatory drugs! 

Ginger lovers know one of the best benefits of fresh ginger is its anti-inflammatory properties. The root contains the anti-inflammatory compound called gingerol, which is known to help reduce muscle pain. Plus, raw ginger contains phytonutrients — natural chemicals or compounds in plants — that may reduce cell damage and enhance immunity.

Sore after a workout? Skip the stinky menthol-smelling rubs and consume some raw, fresh ginger instead! A University of Georgia study published in The Journal of Pain uncovered that a daily ginger supplement use can relieve exercise-induced muscle pain by 25 percent. 

2. It May Reduce Serious Oral Health Issues 

Thanks to its anti-bacterial and anti-inflammatory properties, the benefits of fresh ginger can also help minimize oral health concerns. Chewing fresh ginger daily may lower your chance of getting gingivitis. If you’re already struggling with oral inflammation, it may provide temporary relief in the event of a toothache

If you can’t get into the dentist ASAP, slice off a thin piece of raw ginger to chew. Bite down on the ginger near the aching tooth. Swish the ginger juice around your mouth to coat the injured area. If you can tolerate it, try chewing on it for about five minutes. 

3. It Calms Morning Sickness 

Little one rocking your tummy into queasiness? Ginger has long been a favorite among moms looking to reduce morning sickness symptoms. Not only is it safe, but it’s easy to find and doesn’t require a prescription from the doc! Mommas-to-be can safely take 1 gram of fresh ginger root per day for up to four days to reduce nausea and vomiting, according to a 2018 study published in Functional and Bioactive Properties of Food. The study noted that high-quality ginger was important, though.

4. It Reduces Cholesterol Levels 

Cholesterol is a waxy substance in the blood that your body needs. But too much of it can lead to high cholesterol levels, which makes it tough for blood to flow freely. If your doc wants you to watch your cholesterol, consider adding some ginger to your diet. A double-blind controlled clinical trial study completed in a cardiac clinic found that ginger can reduce cholesterol markers significantly. Ask your doc before skipping any necessary cholesterol meds, though.

5. It Relieves Menstrual Cramps 

Skip popping over-the-counter pain medicines and try fresh ginger root instead! If that time of the month always plagues you with bloating and cramping, sip on a freshly steeped ginger tea. It will reduce inflammation to help that annoying menstrual cramping and overall achy feeling that accompanies your menstrual cycle. 

6. It Can Help With Coughs and Colds

Looking for a natural expectorant to get the gunk out of your chest? Fresh ginger is favored for its ability to soothe irritated throats and irritation from post nasal drip or mucus. It’s filled with healthy compounds that can assist in knocking out a cold or cough. 

One study found fresh ginger can help fight against mucus plaque buildup in airways due to common respiratory viruses. Fresh ginger is thought to block the virus from lining the airway. 

Want to try and get over your cold faster? You can soak in a fresh ginger bath with Epsom salt to sweat out the toxins. You just need to add a ½ cup of freshly grated ginger to your bath water. Skip a ginger bath if you’ve been diagnosed with diabetes, heart disease, or high blood pressure, though. 

7. It Minimizes Arthritis Pain 

Thanks to its anti-inflammatory properties, ginger has been known to help alleviate arthritis pain. 

Osteoarthritis sufferers in particular may find ginger to be helpful in treating aches and pains. 

If you don’t mind a bit of a mess, you can take fresh ginger root and grate it up — skin and all. Once you’ve grated it all, put it in a bowl, and pour hot water over it. Let sit for 10-15 minutes.  Soak a washcloth in the ginger water, wring it out, and apply it to the sore area until the cloth has cooled. 

Out of fresh ginger root? Take some ginger powder mixed with water to create a paste. Apply it to your sore spot and let it sit for as long as you’re able to sit still! 

Ways to Enjoy Fresh Ginger 

Fresh organic ginger on a wooden chopping block


Ginger is versatile in the ways it can be consumed. You can eat it or drink it; eat it raw or cooked. Depending on how strong you like the taste will also dictate how to best enjoy it. 

Ideas to gain the health benefits of fresh ginger: 

  • As a tea - Enjoy fresh ginger tea as a warm beverage. Boil water and add a few slices of fresh ginger to steep. Add a teaspoon of honey or agave nectar to sweeten, if you like. 
  • In an organic health shot - Our WELLNESS shot is our most ginger-rich shot. Check out our FAQs under “other questions about shots” to see how other ginger shot fans consume it!
  • In a stir-fry - Fresh ginger adds an incredible aroma to vegetable stir-fries. Toss in freshly grated ginger with a bit of soy sauce to bring a brighter flavor to the dish.
  • Create a ginger shot - It may be messy and take a bit of work, but you can also learn how to make a ginger shot in your own kitchen! 
  • Make your own ginger candy - Google away and you’ll find easy-to-make recipes that allow you to create incredible ginger candy. 

Tips for Selecting Fresh Ginger

Ready to go find some fresh ginger? Here are some tips for finding the best root:

  • Check out the produce section - Grocery stores usually carry it. Asian markets do, too.

  • Look for blemish-free skin - Watch out for mold or soft spots.

  • Snap off your ideal size - Doesn’t snap? Skip that root. It’s not fresh.

Note: Be sure to store it properly if you plan to use a large root for several different recipes. It’s best stored in the fridge. You can also store it frozen (unpeeled) for up to six months. 

The Benefits of Fresh Ginger Await 

As you can see, using fresh ginger has some incredible benefits for your health in more than one way. 

Whether you’re starting an anti-inflammatory diet, dealing with sore muscles, or just want to add flavor to your meals, fresh ginger is the way to go. Best of all, ginger is a safe alternative for dealing with pain, nausea, coughs, colds, and more. 

Now that you’ve got the above list of ways to incorporate ginger into your everyday life, you can start reaping the benefits of this beloved root. 

How do you like to use fresh ginger? Let us know in the comments below what uses you’ve found for it! We love hearing how creative our readers get with this funky-looking root. 

Ready to enjoy the health benefits of fresh ginger? Check out our WELLNESS, our organic ginger shot that packs a nutritional punch! 

Organic wellness shot

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