According to the book Herbal Medicine: Biomolecular and Clinical Aspects, humans have been flavoring food with ginger for thousands of years—long before history was formally recorded. “[Ginger] was an exceedingly important of trade,” it explains. “It was exported from India to the Roman Empire over 2,000 years ago, where it was especially valued for its medicinal properties.”
Centuries later, those same medicinal properties are still valued today. Ginger is associated with supporting the immune system (hence why ginger tea is such a popular cold and flu remedy), pain and nausea relief, and even reducing the risk of chronic diseases, like heart disease and cancer.
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What are the benefits of cooking with ginger?
Many of ginger’s health benefits come from a bioactive compound called gingerol, which has potent anti-inflammatory and antioxidant properties. Gingerol helps to reduce oxidative stress in the body, which, in turn, reduces the risk of diseases.
In 2013, a study published in Cancer Prevention Research looked at 20 people who were at high risk for colorectal cancer. Some of the participants took two grams of ginger every day for 28 days. The study found that those who consumed ginger had fewer potentially dangerous changes in their intestines that could lead to cancer.
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According to Healthline, research suggests that ginger may also be able to reduce levels of LDL (bad) cholesterol, which is a risk factor for heart disease, and it may also help to reduce the risk of age-related cognitive decline.
On top of this, ginger may be able to help us fight bacterial and fungal infections, thanks to its antimicrobial properties, plus support the function of the immune system and help fight nausea. This is because gingerol helps with gastrointestinal motility, which is the rate at which food moves through our digestive system. It helps to keep food moving efficiently, meaning that it spends less time in the stomach (where it might contribute to feelings of nausea).
Ginger is also effective at pain management, research suggests. According to Versus Arthritis, in one study, 247 patients with knee osteoarthritis were given either 255 milligrams of ginger capsules or placebo capsules twice a day for six months. It noted that more than 60 percent of those who were treated with ginger had a “significant” reduction in knee pain.
How to cook with ginger: 7 recipes to try
For the most part, cooking with ginger doesn’t reduce its health benefits. In fact, heating ginger turns gingerol into shogoal, another compound with potent anti-inflammatory and antioxidant properties, so don’t be afraid to experiment with this spice when you’re cooking. And another great thing about ginger? The taste, of course.
Ginger is bright, zesty, earthy, a little sweet, and incredibly fragrant and aromatic. It’s the perfect ingredient for making delicious feel-good meals. Find some of our favorite ways to cook with ginger below.
Sara Stevens
1 Crispy Vegan Ginger Portabello Stir-Fry
Put down the takeout menu, these stir-fried portabello mushrooms in a savory, gingery sauce are about to become your new favorite comfort food. The dish comes together easily and quickly. In fact, you can have it on the table in just 30 minutes.
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Hannah Kaminsky
2 Szechwan Ginger String Beans
String beans are at their best when they’re served with scallions, red pepper flakes, and ginger. This recipe is so tasty and easy to prepare, you won’t want to eat greens any other way ever again.
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Anson Smart
3 Shiitake Mushroom Lettuce Cups With Ginger-Lime Dressing
These lettuce cups from The Perfect Blend: 100 Blender Recipes to Energize and Revitalize are the ultimate appetizer, lunch, or midday snack. They’re packed with goodness, meaty textures, and fresh, bright flavors, thanks to the ginger-lime dressing.
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Emily von Euw
4 Vegan Ginger Udon Noodle Bowl
This udon noodle bowl is bursting with flavor, thanks to the deliciously savory miso-ginger broth. The noodles are perfectly chewy and the steamed, tender edamame adds a nice texture and a punch of protein.
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5 Vegan Split Pea Dal With Ginger and Coconut
Dal is simple, nourishing, and always bursting with aromatic flavor. This tasty recipe from Vegan Richa’s Indian Kitchen cookbook combines chickpeas, cinnamon sticks, cumin seeds, coconut, chilies, and ginger to take this dish to the next level.
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6 Vegan Ginger Chicken Noodle Soup
When it’s cold outside, this vegan ginger chicken noodle soup is the perfect, nourishing pick-me-up. It’s hearty, aromatic, incredibly warm and comforting, and relatively quick to make, too. It comes together in less than an hour.
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The Yummy Vegan
7 Vegan Sesame Ginger Edamame Crunch Salad
This simple, tasty salad is the perfect lunchtime treat. It combines tender, earthy edamame, fragrant ginger, and crunchy, nutrient-dense vegetables like bell peppers and carrots. Serve with sesame seeds for extra crunch.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
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