Ginger Tea Benefits: Nutrition, Side effects and Preparation in 2024

Benefit of ginger tea

Ginger really puts the “zing” in “amazing.” For thousands of years, this extraordinary root has been cherished as a culinary gem and an effective medicinal cure because of its unusually aromatic, delightfully peppery, and extremely relaxing characteristics. Ginger’s warming properties are most enjoyable when the root is steeped in hot water to produce tea. A cup of ginger tea provides a reviving yet tranquil sensory experience with its pleasant scent and citrus undertones. But, aside from its aroma and flavor, does it provide any research-backed health benefits? What happens if you eat ginger tea on a daily basis? To answer your burning questions, we sought out nutritionists to find out how frequent ginger tea use affects your health, whether there are any hazards, and delightful methods to prepare it.

Nutrition Facts

One cup of ginger tea contains, according to the USDA:

  • Calories: 2
  • Carbohydrates: < 1 g
  • Total sugars: 0 g
  • Dietary Fiber: 0 g
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 9.6 mg
  • Calcium: 7.2 mg
  • Potassium: 9.6 mg

Ginger tea does contain minor levels of vitamins and minerals, but it is not an abundant source of these nutrients. Instead, research has revealed that ginger tea contains bioactive chemicals known as gingerols and shogaols, which have been shown to offer a variety of health advantages.

Health Benefits of Ginger Tea

1. Relieve Nausea and Vomiting

When it comes to ginger’s potential benefits, its ability to relieve nausea is widely recognized. Whether it’s the stomach flu or motion sickness, many individuals turn to ginger chews, ginger ale, or ginger tea to find solace. Recent studies confirm the effectiveness of ginger in easing an upset stomach. A study conducted in 2016, for example, concluded that ginger is a safe, effective, and affordable treatment for nausea and vomiting associated with chemotherapy, pregnancy, and motion sickness.

However, it is important to acknowledge that another study highlighted the uncertainty surrounding the clinical value and safety profile of ginger for morning sickness. Additionally, a review conducted in 2019 revealed that ginger can significantly improve nausea, vomiting, and fatigue in chemotherapy patients.

2. Blood pressure

A cup of anything warm and comforting will always help you relax, and ginger tea may even lower your blood pressure. A big study published in 2017 discovered that people who drank ginger tea on a daily basis had a lower risk of hypertension and coronary heart disease.

3. Manage weight and blood sugar levels

A large body of research indicates that eating ginger has a positive impact on weight management and blood sugar control.

According to research, ginger may help manage weight by:

  • boosting thermogenesis—the creation of heat by your body—which helps burn fat.
  • Boosting the breakdown of lipids into energy
  • Preventing fat storage
  • Reducing fat absorption
  • Regulating appetite

Furthermore, ginger may improve blood glucose management in people with type 2 diabetes and obesity. by lowering fasting insulin, hemoglobin A1C, and triglycerides. Hemoglobin A1C indicates your blood sugar levels over the last 2–3 months.

4. Relieve pain and inflammation

People have used ginger to alleviate inflammation for millennia, and research now supports this practice for some applications.

According to research, the chemicals in ginger, known as gingerol and shogaol, aid in suppressing the generation of proinflammatory indicators.

Extensive research has been conducted on ginger’s potential to alleviate the pain associated with knee osteoarthritis.

Ginger tea may also help relieve menstruation cramps if taken at the onset of your cycle. According to research, it may be just as effective as over-the-counter pain relievers.

5. Immunity Support

Ginger’s antioxidant qualities may help boost the immune system. Furthermore, with its antiviral and antibacterial qualities, ginger may combat infections, lowering your chances of being sick in the first place.

6. Anti-Aging

Can you drink away your wrinkles? Perhaps not, but ginger tea could help slow the aging process. A 2019 review looked into the link between ginger and aging and degenerative disorders. Researchers determined that ginger’s antioxidant components could lower inflammation, which contributes to certain degenerative illnesses. However, further research is needed to discover the extent to which ginger can lessen the indications of aging and age-related diseases.

7. Cancer-fighting properties

Studies have even found that ginger may help prevent cancer, owing to its gingerol and shogaol concentrations.

According to test-tube research, gingerol and shogaol could contribute to ginger’s cancer-fighting properties. Causes cell death while inhibiting cancer cell multiplication and proliferation.

Other test-tube studies have found that ginger may affect a variety of cancer cells, including pancreatic, colon, colorectal, ovarian, prostate, and lung malignancies.

More research into the effects of ginger and ginger tea on cancer in humans is needed.

Side Effects

Drinking ginger tea is unlikely to result in major negative effects.

The Food and Drug Administration (FDA) has classified ginger as generally regarded as safe (GRAS), including for breastfeeding or chest feeding. The FDA says it is okay to ingest up to 4 grams of ginger per day. However, these quantities are rarely attained in investigations.

While there is no universally accepted dosage for ginger, research suggests a safe daily dose of 1,000 mg of fresh ginger.

This is the equivalent of 1 teaspoon (5 mL) of freshly grated ginger extract, 0.4 teaspoons (2 mL) of liquid ginger extract, 4 cups (946 mL) of prepackaged ginger tea, and 2 teaspoons (10 mL) of ginger syrup.

It is worth noting that ginger tea is most likely less concentrated than these other kinds of ginger. So, while drinking ginger tea may cause adverse effects, you’re unlikely to notice them if you only have one or two cups.

However, if you believe you are suffering side effects from drinking ginger tea, stop drinking it immediately and consult a healthcare practitioner about your symptoms.

When people do have negative effects from eating ginger, they typically report gas, bloating, nausea, and heartburn or reflux. Other symptoms described include diarrhea and stomach aches.

People on blood thinners or blood pressure drugs should check with their doctor before consuming extra ginger because it may drop blood pressure and thin the blood.

Related : Chamomile and Lavender Tea Benefits in 2024

How to prepare ginger tea at home

Here’s an easy recipe for creating homemade ginger tea.


  • 4-6 thin slices of peeled and raw ginger (for stronger ginger tea, add more slices)
  • 2 cups (473 mL) of water, 
  • Juice from half a lime or lemon, honey, or other sweetener to taste (optional).

Instructions for making it with water

  • First, wash and scrape the ginger root. Then, peel the ginger and slice it thinly.
  • Fill a medium pot with two cups of water. Place ginger slices in water, bring to a boil, and then simmer for 10–20 minutes. 
  • Simmer for longer if you want spicy tea. Remove from heat.
  • To taste, add lime or lemon juice and honey. Serve it in your favorite cup.

Instructions for making it with milk

  • You may also prepare ginger tea with milk.
  • Boil ginger root slices in 1 cup (237 mL) of water for 10 minutes.
  • Remove from the heat and add 2 cups (473 mL) of milk.
  • Put the pot back on the burner and slowly simmer the milk and ginger for 5 minutes.
  • Serve in your favorite mug.

The bottom line

Frequently Asked Questions

Q1: What is the best time to drink ginger tea?

A1: The best time to drink ginger tea is typically in the morning or before meals to aid digestion and boost metabolism.

Q2: Can ginger tea be used to reduce belly fat?

A2:Yes, ginger tea can help reduce belly fat.

Q3: Should you drink ginger on an empty stomach?

A3: Yes, drinking ginger on an empty stomach can offer several health benefits, including improved digestion and reduced nausea.

Q4: What happens if I drink ginger water every day?

A4: Drinking ginger water daily may promote better digestion, reduce inflammation, and boost immunity. Yet, excessive intake could cause digestive issues or interact with medications.

Leave a comment