Infused in water and often used to heal infections, ginger is a popular natural herbal remedy that has been used for centuries in holistic and Ayurvedic treatments thanks to its high concentration of essential nutrients and powerful compounds.

Jam packed with anti-inflammatory and pain relieving properties, ginger is thought to aid in the treatment of a variety of ailments.

But just how powerful is ginger water when it comes to our health?

These are 8 of the best ginger water health benefits you absolutely should know.


ginger water health benefits


Ginger water comes from the ginger root. The ginger root has long been used in traditional and holistic medicine as a way of naturally curing or easing various skin, digestive and inflammation related ailments.

To make ginger water and harness its full health benefits, you’ll want to peel a 2 inch long section of ginger root, finely chop it into thin slices, add it to a litre of water and let it boil for 10-15 minutes.

After it has boiled, simply strain the excess ginger out of the water.

Adding lemon or honey is a popular choice too, each coming with their own health benefits.


1. Greatly Reduces Inflammation

Full of vital compounds such as magnesium, zinc and potassium, ginger water has been shown to regulate the inflammatory process and improve blood circulation.

Researchers in a 2016 study found that ginger effectively reduced and alleviated inflammation and pain after knee surgery.

Drinking just 1-2 cups of ginger water a day has been linked to a decrease in inflammatory symptoms related to arthritis and osteoarthritis.

It’s also been linked with lowering cholesterol levels in the arteries, helping to keep the heart healthy.

2. Improves Digestive Health

Studies have shown that those who consume ginger water once a day are less likely to experience indigestion and constipation.

Not only this, but people are less likely to suffer with stomach acid reflux, nausea or excessive gas. This is thanks to ginger’s naturally occurring fibre content.

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3. Helps Prevent Premature Ageing

Loaded with minerals, vitamins and antioxidants, ginger water is the perfect beverage to counteract the negative and harmful side effects of free radicals in the body.

Free radicals may cause chronic illnesses such as arthritis, Alzheimer’s and even cancer and are associated with excessive exposure to UV sunrays. Not only that, but it may help to even reduce the appearance of fine lines and wrinkles.

Its high antioxidant content helps to keep the skin’s elastin in good shape.

Removing toxins from the body is one of ginger’s best attributes.

4. Helps Prevents Cramping

Ginger contains a large amount of minerals known to help regulate the body’s electrolyte levels, which in turn affect the intensity and frequency of cramps.

A 2015 study in Pain Medicine showed that compounds within ginger help to block prostaglandins, the body’s natural pain inducing chemical, which in turn reduces pain associated with intense muscle cramps.

Drinking ginger water is a natural and safe treatment for cramps, particularly menstrual cramps.

5. Boosts Immune System

Perhaps its most well known feature, ginger water has long been used to boost the immune system.

Loaded with various antioxidants, minerals and vitamins vital to the body, ginger helps improve the immune system by stimulating the production of antibodies.

This can help prevent illnesses such as flu, common colds and urinary tract/bladder infections.

6. Soothes Joint Pain

With a high concentration of gingerol, a naturally occurring anti-inflammatory and analgesic (pain-reliever), ginger water has long been used to relieve joint and muscle pain.

Researchers in a 2010 study found that ginger was an effective pain reliever for humans with injury induced muscle and joint pain.

People who ingested 2 grams of either raw ginger or treated ginger in the form of ginger water experienced a great reduction in pain and inflammation.

7. Controls Fluid Retention

The diuretic and anti-inflammatory properties of ginger make it a natural remedy and potential treatment for fluid retention.

Drinking ginger water can help flush out excess water in your tissues and associated toxins.

8. Helps Prevent Cancer

Researchers from the University of Michigan Comprehensive Cancer Center found that taking ginger can prevent precancerous tumours and cells from forming.

In this study, it was shown that drinking a glass of ginger water daily can potentially inhibit the growth of cancer cells.

Ginger is loaded with more than 50 antioxidants, 6-gingerol being the most potent and miraculous compound.

The University of Minnesota also reports that ginger can prohibit and prevent cancers of the colon and ovaries.

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Making ginger water is incredibly simple and doesn’t require any expensive ingredients.

how to make ginger water recipe

Ingredients Needed

  • 1 tablespoon of grated ginger root (10 g)
  • 3 cups of water (750 ml)
  • The juice of ½ lemon (optional)
  • 1 tablespoon of organic honey (25 g) (optional)

Step-by-step Preparation

  • 1. First, grate the ginger root. A teaspoon of ginger is ideal.
  • 2. Then, add the ginger to a saucepan containing three cups of water or around 1 litre.
  • 3. Next, bring the water to a boil and allow it to simmer for 15-20 minutes on low heat, before adding the lemon juice (optional for taste).
  • 4. Then, remove the saucepan from the heat, allow to cool. If you prefer a sweeter kick, add a tablespoon of honey to the ginger water.
  • 5. Repeat up to three times a day (if desired) or create a bigger batch and top up as necessary.

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