ginger tea
Brittany Hambleton
Brittany Hambleton
December 13, 2023 ·  6 min read

How To Make Ginger Water (+ 6 Healthy Benefits)

Ginger is a popular ingredient in cuisines worldwide, and has been used in herbal medicine for centuries. Not only does it add a nice kick to recipes, but it is rich in natural chemicals that promote health in a variety of ways.

Herbal medicine is not well-studied, and so more research is needed to understand and prove its benefits. Most of the information we do have is anecdotal, but some limited research demonstrates ginger’s health-promoting effects.

Ginger water, often called ginger tea, is a great way to incorporate ginger into your diet. Have a look at the benefits of ginger water, followed by a ginger water recipe you can make today.

The Benefits of Ginger

As mentioned, many of the benefits associated with ginger are anecdotal. However, there are some benefits backed by research, and with very few drawbacks, it is difficult to find a reason not to include ginger in your diet.

1. Anti-Inflammatory

Ginger contains various chemicals like gingerols, paradols, sesquiterpenes, shogoals, and zingerone, which have powerful anti-inflammatory properties [1].

While acute inflammation is a natural response to viruses and injuries, chronic inflammation can damage healthy cells. This can lead to health problems like cardiovascular disease, cancer, diabetes, arthritis, asthma, and Alzheimer’s disease [2].

One 2013 study in 64 people with type 2 diabetes found that taking two grams of ginger powder every day significantly reduced levels of inflammatory proteins. This could make it a good remedy to lower the risk of some chronic complications of diabetes [3].

There has also been some research on ginger’s effects on arthritis, however the results have been mixed. For example, a 2001 study found that highly concentrated doses of ginger extract were effective at treating patients with osteoarthritis of the knee. This dosage, however, is much higher than what you would find in ginger tea [4].

Due to the mixed outcomes of ginger consumption and arthritis, more human studies are needed.

Another common health complaint that can be treated with ginger’s anti-inflammatory properties are headaches and migraines. A 2014 study found that 250 milligrams of a ginger powder supplement was just as effective at decreasing migraine symptoms as the prescription drug sumatriptan [5].

Overall, while more studies are needed, ginger appears to be a safe way to treat chronic inflammation. If you do have known health concerns, talk to your doctor first.

Read: Don’t Use Ginger If You Belong To Any Of These 5 Groups Of People

2. Antioxidant

The same chemicals that give ginger its anti-inflammatory properties also act as powerful antioxidants. These can also help prevent Alzheimer’s, heart disease, cancer, and signs of aging.

Reactive Oxygen Species (ROS) are unstable molecules that contain oxygen and easily react with other molecules in the cell. When these build up in your body they can cause damage to your DNA, RNA, and proteins, and even cause cell death [6].

Chronic stress, consuming large amounts of alcohol, or smoking can produce too much ROS. Your body produces antioxidants to combat this, but this system can often be overwhelmed. A diet containing plenty of antioxidant-rich foods (like ginger) can fight back against oxidative damage [7].

3. Digestive Aid

Ginger has been used for centuries as a way to ease nausea and aid in digestion. While most of the evidence for this has been anecdotal, there is some research showing that ginger helps move food through your stomach more efficiently. This can reduce bloating and cramps [8].

There is also some evidence to suggest that ginger can help reduce nausea and vomiting associated with chemotherapy treatment [9].

4. Balance Blood Sugar

One 2015 study gave patients with diabetes two grams per day of ginger powder for twelve weeks. The results showed that the ginger powder supplement improved their fasting blood sugar levels, as well as several other proteins. 

This suggests that ginger may have a role in alleviating the risk of some chronic complications of diabetes [10].

5. Weight Loss

Along with a healthy diet and exercise, ginger appears to help promote weight loss. 

One 2012 study found that consuming ginger increased the thermic effect of food, which is the number of calories you burn during digestion. The researchers also pointed out that subjects who consumed ginger with their meal felt greater satiety, leading them to eat less [11].

6. Improve Your Immune Health

Acute inflammation is a normal part of your body’s immune response, but chronic inflammation can harm your immune system. 

There have been both test tube and animal studies that have demonstrated ginger’s ability to enhance the immune response. This is likely due to its anti-inflammatory, antioxidant, antiviral and antibacterial properties [12].

2013 research showed that fresh ginger had antiviral effects against human respiratory syncytial virus (HRSV) in test tube studies. HRSV is responsible for respiratory infections. The researcher also found that the fresh ginger helped boost the immune response against HRSV [13].

Ginger Water Recipe

Luckily, ginger is cheap and not difficult to find, so you can easily add it into your daily routine. The following are two recipes, one for ginger tea and one for ginger water, that you can prepare in minutes and drink to reap some of the benefits of this powerful ingredient.

Ginger Tea


  • 1 sliced knob of fresh ginger
  • 1 and a half cups of water
  • A Lemon
  • Mint


  1. Put ginger, and water into a pot and bring it to a boil, steeping it for 15-20 minutes
  2. Pour it over a few mint leaves
  3. Squeeze as much lemon juice as your heart desires into the tea
  4. DRINK!

Ginger Water Recipe


  • A few thin slices of ginger root
  • About 5 cups of water
  • Freshly squeezed lemon juice to taste


  1. Heat the water on a stovetop and steep the ginger slices for about 15 minutes while simmering.
  2. Remove from heat, let cool, then strain ginger out of the water.
  3. Add lemon juice to taste and consume 1 glass first thing in the morning and 1 glass before eating dinner.

Keep Reading: 7 Reasons You Should Drink Ginger Juice in the Morning


  1. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence.” NCBI. Nafiseh Shokri, et al. April 2013.
  2. Close relationships, inflammation, and health.” Science Direct. Janice K. Kiecolt-Glaser , et al. September 2010.
  3. Anti-Inflammatory Effects of Zingiber Officinale in Type 2 Diabetic Patients.” NCBI. Sepide Mahluji, et al. December 2013.
  4. Effects of a ginger extract on knee pain in patients with osteoarthritis.” Pubmed. R D Altman and K C Marcussen. November 2001.
  5. Comparison Between the Efficacy of Ginger and Sumatriptan in the Ablative Treatment of the Common Migraine.” Wiley. Mehdi Maghbooli, et al. May 9, 2013.
  6. reactive oxygen species.” National Cancer Institute
  7. Nutritional Countermeasures Targeting Reactive Oxygen Species in Cancer: From Mechanisms to Biomarkers and Clinical Evidence.” NCBI. Anatoly Samoylenko,, et al. December 10, 2013.
  8. Ginger in gastrointestinal disorders: A systematic review of clinical trials.” NCBI. Mehrnaz Nikkhah Bodagh, et al. January 2019.
  9. Effect of oral ginger on prevention of nausea and vomiting after laparoscopic cholecystectomy: a double-blind, randomized, placebo-controlled trial.” NCBI. Alireza Bameshki, et al. February 2018.
  10. The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients.” NCBI. Nafiseh Khandouzi,, et al. 2015.
  11. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study.” NCBI. Muhammad S. Mansour, et al. October 2012.
  12. The modulatory effects of the volatile oil of ginger on the cellular immune response in vitro and in vivo in mice.” Pubmed. Hua-li Zhou, et al. April 2006.
  13. Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines.” Pubmed. Jung San Chang, et al. January 2013.