October 23, 2024, 9:48 am | Read time: 7 minutes
Ginger tea not only impresses with its pleasantly spicy taste but also with the positive effects attributed to it. The tea is said to strengthen the immune system, relieve muscle pain and nausea, and even help with osteoarthritis. FITBOOK editor Julia Freiberger shares the effects of tea that have been proven by studies.
Referred to as the “miracle root,” ginger has been utilized as a healing herb in both Chinese and European medicinal practices for centuries. This piquant root is believed to have preventive properties, especially in the case of common colds. But what does scientific research say about the effects of ginger tea?
Overview of Ginger Tea
What is ginger tea?
Ginger belongs to the “ginger family” (Zingiberaceae). It is characterized by its reed-like growth, which allows it to grow up to two meters high. It also has yellow-red flowers and is closely related to other well-known spice plants such as cardamom, galangal, and turmeric.1
However, it is actually the root of the ginger plant, which is found underground, that is responsible for its positive effects as a “powerhouse.” Even if the colloquial name is “tuber”, it is scientifically correctly referred to as a “rhizome”. The tuber is surrounded by a thin, light brown skin, while the yellowish, fibrous flesh is inside.2
Origin of ginger
The spice originated in the Far East and is still an integral part of Asian cuisine today. The exact place of origin is still unclear. Although the plant is mainly grown in countries such as China, Sri Lanka, Indonesia, India, Japan, and Vietnam, it is also cultivated in Nigeria, Australia, and France. Ginger can be consumed in various forms: as tea, as a powder in capsule form, or as tablets.
Ginger tea contains these ingredients
Firstly, the ginger rhizome contains essential oils such as curcumene, zingiberene, and beta-eudesmol. The distinctive spicy flavor of ginger is attributed to pungent compounds like shogaols and gingerols.
Ginger also has digestive and circulatory stimulating substances and other nutrients such as magnesium, calcium, vitamin C, potassium, phosphorus, and sodium.3
The tea is said to help with the following complaints
Pain
Interestingly, the structure of gingerols is similar to that of acetylsalicylic acid – which is an ingredient in many painkillers. If ginger is applied externally, the essential oils and pungent substances can have antispasmodic, relaxing, and warming effects on the skin. Ginger is also reputed to alleviate menstrual cramps and arthritis. However, it is also possible that ginger can cause irritation in sensitive skin types. In addition, direct contact with open or inflamed areas of skin should be avoided.
Nausea
Gingerols are also said to be able to influence certain receptors in the stomach lining, which promises to alleviate nausea. Thus, ginger can be employed as a remedy for motion sickness.
Colds
Ginger tea is used particularly for colds. The pungent substances it contains are said to have an anti-inflammatory and antibacterial effect, which can limit the proliferation of pathogens in the body. At the same time, gingerols and shogaols apparently promote blood circulation, which causes the body to sweat, and harmful pathogens can be removed more quickly. Ginger is particularly popular in the early stages of a cold, as it is said to be able to combat symptoms such as mild fever, aching limbs, coughs, colds, sore throats, and tiredness.
Digestive problems and flatulence
Ginger is also said to stimulate the flow of bile and the production of gastric juice and saliva. Ginger is, therefore, said to have a positive effect on digestion and prevent bloating.4
This is the study situation
So much for the effects attributed to ginger and ginger tea. But what has been proven in research so far?
Regulation of high blood pressure
One study examined the incidence of chronic diseases such as high blood pressure, diabetes, and coronary heart disease in relation to daily ginger consumption. The study included 4628 participants between the ages of 18 and 77, who had to complete questionnaires so that their health data could be analyzed. The amount of ginger to be consumed was divided into three categories: zero to two grams, two to four grams, and four to six grams per day. A correlation was observed between a lower risk of high blood pressure and coronary heart disease in people aged 40 and over. The same applies to people aged 60. The study provides evidence that ginger may have a preventive effect against chronic diseases and reduce the risk of these diseases.5
Relief from nausea
Another study investigated the effectiveness of ginger and dexmedetomidine (a drug) in preventing postoperative nausea and vomiting. A total of 92 patients were divided into two groups, with one group taking one gram of ginger orally and the other receiving 25 milligrams of dexmedetomidine intravenously. The results showed that the group that ingested ginger had less vomiting and nausea than the comparison group.6
Can provide relief from motion sickness
A placebo study investigated the effect of powdered ginger on seasickness. It was suggested that ginger may be better than the placebo at reducing symptoms of motion sickness. Symptoms such as vomiting, cold sweats, nausea, and dizziness were alleviated.7
Weight reduction
This study investigated the effect of ginger on obesity. It included a systematic analysis of 27 studies. Ginger was found to have a weight-reducing effect, particularly in animal models. However, the results from the limited studies conducted with humans show little or no change in weight in overweight people.8
Can relieve pain and inflammation
A systematic review and meta-analysis examined the efficacy of ginger compared to anti-inflammatory drugs and placebo. Ginger showed effective relief of menstrual pain compared to the placebo – but no significant difference in the duration of pain.9
Possesses anti-cancer properties
A study showed that ginger extract can stop the cell cycle of pancreatic cancer cells. In addition, animal models showed that the administration of ginger extract slowed tumor growth and prolonged survival without causing serious side effects.10
Classification of the studies
In general, it can be said that most studies were not conducted directly with ginger tea but often with powder or extract. It is, therefore, not possible to deduce from the studies to what extent the tea also shows the proven effects or in what quantities it would have to be drunk.
With regard to its anti-cancer properties, further studies are still needed – as most research results are based on cell and animal studies and have not yet been sufficiently investigated in humans.
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How do you prepare ginger tea?
The ginger root should be washed thoroughly and then cut into thin slices. When preparing the tea, make sure not to use pieces of ginger that are too large for the infusion. You can then pour hot water over the ginger and leave it to infuse for at least ten minutes. The longer the tea steeps, the sharper it will taste. The tea can then be strained and enhanced with fresh mint, lemon juice, or honey.
Are there any side effects?
In general, drinking ginger tea does not cause any serious side effects. However, ginger should only be consumed in moderation. A quantity of around two to four grams per day is recommended.11 Otherwise, side effects such as stomach pain or heartburn may occur. Additionally, caution is warranted if you are on medication for high blood pressure: ginger possesses blood-thinning properties, so it is prudent to consult with your physician before consuming ginger.