Health Nutrition & Diet 8 Ginger Tea Benefits, According to RDs Add a healthy zip to your teatime routine with ginger. By Emilia Benton Updated on August 06, 2024 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process In This Article View All In This Article Overview Nutrition Benefits Preparation Ginger tea benefits are endless; it's a hydrating and soothing type of tea that makes for a cozy drink on a cold night or a revitalizing drink when you're not feeling your best. Ginger tea—which is basically ginger steeped in boiling water or infused into herbal blends—is also downright delicious. That's why we caught up with registered dietitians and nutritionists to learn more about the health benefits of drinking ginger tea and why (and how) to consume more of it. Brigitte Zeitlin, RD, is the founder of BZ Nutrition in New York City. Amy Gorin, RDN, is a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, Connecticut. What Is Ginger Tea? In its raw form, ginger is known for its spicy kick, and may be your go-to flavor choice when you're in the mood for an earthy, pungent flavor. Used as a culinary aromatic, this spice (yes, it's classified as a spice) has long been known to remedy conditions like nausea and motion sickness. According to Brigitte Zeitlin, RD, founder of BZ Nutrition, ginger root has long-standing medicinal properties, and drinking ginger tea can provide alleviating properties, too. Native to Asia, ginger comes from the flowering plant of the Zingiberaceae family. Most of us are familiar with consuming its root to add a unique, zippy flavor to dishes and condiments of many cuisines. But you can also steep it in hot water or mix it into an herbal blend to consume it as a tea, too. The 10 Healthiest Teas to Drink on a Daily Basis Ginger Tea Nutrition Facts Ginger tea is full of healthy nutrients, vitamins, and minerals. It's also very hydrating. To best understand the impact that ginger tea can have on your health, here is a look at some of the key components of one cup of ginger tea. Water - 239 gramsEnergy - 2.4 kcalFat - 0.024 gramsCarbohydrates - 0.432 gramsProtein - 0.048 gramsSugars - 0.048 gramsCalcium - 7.2 milligramsIron - 0.024 milligramsMagnesium - 2.4 milligramPotassium - 9.6 milligramsSodium - 9.6 milligramsZinc - 0.024 milligramsCopper - 0.029 milligrams Ginger Tea Benefits There are plenty of reasons to drink more ginger tea. Here are a few top reasons why you should consume more of it (and when it might be able to help you feel better). sergeyryzhov / Getty Images Alleviates Nausea Drinking ginger tea may help ease symptoms of motion sickness; such as dizziness, nausea, and cold sweats. But research is quite limited, and you may find motion sickness medications more effective. "Ginger tea is also a common go-to therapy for pregnant women who cannot have standard anti-nausea medications," adds Zeitlin. Similarly, ginger extract, a component of ginger tea, may be helpful to cancer patients for relieving nausea from chemotherapy. LaylaBird / Getty Images. Fights Inflammation "Drinking ginger tea can be wonderfully soothing, as it may not only help alleviate nausea, but it can also help control inflammation in the body," says Amy Gorin, RDN, a plant-based registered dietitian and owner of Plant-Based Eats, "because it contains the substances gingerol and shogaol." Research shows these substances may help manage internal inflammation. Additionally, research suggests ginger tea can boost your immune response and alleviate nasal congestion from colds and allergies, Zeitlin adds. spukkato / Getty Images Aids Digestion According to research published in 2018 in the Food Science and Nutrition journal, ginger is "an important dietary agent which possesses carminative effect"—meaning it helps relieve gas. It also "decreases pressure on the lower esophageal sphincter, reduces intestinal cramping, and prevents indigestion, flatulence, and bloating." Ginger is also shown to speed up digestion, particularly in those who struggle with dyspepsia (aka indigestion). LaylaBird / Getty Images Manages Cholesterol Additionally, consuming ginger may be beneficial for cholesterol levels, Gorin explains. In one study, volunteers with Type 2 diabetes drank black tea with cardamom, cinnamon, ginger, or saffron for two months—versus tea on its own. Those who consumed those spices in their tea saw beneficial effects on their total cholesterol levels, as well as their LDL ("bad") and HDL ("good") cholesterol. SewcreamStudio / Getty Images Boosts Heart Health Research has also shown that consuming ginger helps protect against heart disease by lowering blood pressure, improving blood circulation, and preventing heart attacks and blood clots. One study, which evaluated the impact of daily ginger consumption on the prevalence of chronic diseases among adults, found that higher daily ginger intake was associated with a reduced risk of hypertension and coronary heart disease (CHD). More specifically, the adults who consumed more ginger had lower odds of developing these conditions, and the effects were more pronounced in adults ages 40 and older. Ultimately, the researchers found that ginger may have preventive properties against certain chronic diseases like hypertension and CHD. Hector Roqueta Rivero / Getty Images Relieves Pain Research has also shown that ginger may help relieve pain, such as knee pain brought on by osteoarthritis. One systematic review and meta-analysis of 18 studies looked at the efficacy of Zingiberaceae extracts (including ginger) as pain-relieving agents. The researchers found that Zingiberaceae extracts significantly reduced chronic pain, as measured by the Visual Analogue Score (VAS), and the extracts had a favorable safety profile compared to non-steroidal anti-inflammatory drugs (NSAIDs). However, both Zingiberaceae extracts and NSAIDs carry a heightened risk of bleeding, and none of the studies in the review directly compared this risk—so while Zingiberaceae extracts like ginger may be effective hypoalgesic agents, further research is needed. spukkato / Getty Images Improves Cognitive Function A study of healthy, middle-aged women shows that ginger extract has positive effects on cognitive function. The study proved a positive correlation between ginger and memory, for example. Research also suggests that ginger can help prevent brain damage. Ginger helps cognitive function primarily through its anti-inflammatory and antioxidant properties. In short: Ginger contains bioactive compounds like gingerol and shogaol, which protect brain cells from oxidative stress and inflammation—both of which are linked to cognitive decline and neurodegenerative diseases. Research has also shown that ginger can inhibit the formation of amyloid plaques, which are linked to Alzheimer's disease. Ginger in the form of tea can, therefore, be an easy and enjoyable way to boost brain health. yangwenshuang / Getty Images Reduces Risk of Cancer A wealth of research suggests that ginger—including in the form of tea—has active constituents (such as gingerol and shogaol) that suppress various types of cancers: breast, brain, cervical, colon, gastric, liver, oral, ovarian, pancreatic, prostate, renal, and skin. That's thanks to the antioxidant, anti-inflammatory, and antimutagenic properties of ginger. The aforementioned compounds in ginger inhibit tumor growth and protect cells from damage. In gastrointestinal cancer, for example, ginger extract and its constituents have been shown to have chemopreventive and antineoplastic properties. In oral cancer, gingerol has been shown to inhibit cancer cell proliferation and migration. It also stops cancer cells from invading the body, induces cell cycle arrest, and suppresses certain signaling pathways in oral cancer cells. How to Prepare Ginger Tea While ginger-flavored or ginger-infused tea bags are readily available, you can easily make ginger tea from scratch at home with boiling water, sliced ginger root, fresh lemon juice, and honey (for a healthy hint of sweetness). "Drink your ginger tea straight up or with some lemon, or enjoy it iced for the same benefits," Zeitlin says. And your options don't stop at plain old hot or iced tea. "You can also use 8 ounces of unsweetened ginger tea as the liquid base for your smoothies," Zeitlin continued. If you want to get more creative, here are a few more easy recipes. Ginger and Honey Iced Tea James Baigrie Stir freshly grated ginger and honey into your favorite tea and chill for the ultimate summer sip. Iced Green Tea With Ginger and Mint Charles Maraia To make this chilled ginger tea with a refreshing hint of mint and mellow caffeine kick from green tea, bring fresh ginger in water to a boil, add your green tea bags and mint leaves, and then squeeze in some lemon and honey. How to Peel and Grate Ginger Easily Using a Spoon and Fork Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. "Tea, ginger." 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