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Nutrition

15 Science-Backed Benefits of Ginger-Infused Water

If you want to know the benefits of ginger-infused water, this article will show you how ginger can help you lose weight and lower risk of diseases.

There are many ways to eat ginger. The most popular one is to cook with it. But you can also get all the nutrients in ginger by adding it to the water.

15 benefits of ginger infused water you should know

Ginger is loaded with lots of nutrients including, potassium, vitamin C, sodium, iron, dietary fiber, protein, carbs, vitamin B6, magnesium, folate, and zinc.

Realize that ginger infused water has low amounts of carbs, protein, and fiber. But you’ll still get all the other nutrients.

How to make ginger-infused water

Use fresh ginger to make this drink. Artificial ginger flavor or ginger products may contain unhealthy ingredients.

What you need:

2-inch piece of fresh ginger

2 cups of water (use less water if you want it to be strong)

Half fresh lemon (optional)

How to make it

  1. Use a zester to grate the ginger
  2. Boil the two cups of water
  3. Add the grated ginger once the water starts boiling
  4. Turn off the heat and let the mixture sit for 10 minutes
  5. Strain the mixture to remove the ginger pieces
  6. Squeeze the lemon juice into the water and enjoy – you can drink the beverage hot or cold.

Now that you know how to make ginger water, let’s look into the benefits of ginger infused water.

benefits of ginger infused water

1. Ginger-infused water may aid weight loss

Ginger infused water can enhance weight loss for people who eat healthily and exercise regularly.

Drinking ginger water will keep you hydrated and as you may know, drinking enough water promotes weight loss.

One study found that people who drank hot ginger water stayed full for long.

An animal study found that ginger can reduce obesity when eating high-fat diets.

2. Ginger-infused water may reduce inflammation

Gingerol, the bioactive compound in ginger, has strong anti-inflammatory properties, research shows.

Due to these strong anti-inflammatory properties, ginger can lower risk of heart disease, arthritis, stroke and other chronic diseases.

Inflammation is one of the reasons we experience muscle pain after a workout. Well, this study found that taking ginger supplements can reduce muscle pain after a workout.

Ginger extract has also been proven to reduce pain in people with osteoporosis.

3. Ginger-infused water may prevent cancer

Ginger has strong antioxidants which have been shown to lower risk of cancer and prevent the spread of cancer in the body.

6-gingerol, a compound found in ginger, has anti-cancer properties. Note that fresh ginger has high amounts of this compound.

Several studies show that ginger can lower risk of breast, ovarian, and pancreatic cancer.

4. Ginger-infused water may relieve nausea

For centuries ginger has been used to treat nausea and stomach upset. And now science has proven that ginger relieves nausea.

In this study, researchers found that ginger can reduce vomiting and nausea after for 24 hours after chemotherapy.

Another study found that taking 1.1-1.5 grams of ginger can relieve nausea in pregnant women.

Some doctors say that high ginger intake during pregnancy can increase the risk of miscarriages. But I didn’t find any studies to back this claim.

5. Ginger-infused water may balance blood sugar

Drinking ginger infused water can balance blood sugar and lower risk of diabetes.

In this study, blood sugar levels dropped by 12 percent in diabetic participants who took two grams of ginger powder per day.

Gingerols are also known to improve insulin sensitivity and reduce diabetes symptoms.

6. Ginger-infused water may treat indigestion

Drinking a glass of ginger-infused water every day can treat indigestion and strengthen your digestive system.

Poor bowel movement is one of the causes of indigestion. Well, research shows that taking ginger helps empty the stomach faster.

In fact, one study found that eating 1.2 grams of ginger powder before meals can speed up emptying of the stomach by 50 percent.

It’s worth noting that drinking ginger infused water before meals will make you eat less and consequently promote weight loss.

7. Ginger-infused water may reduce infections

Ginger has strong antibacterial properties. In fact, researchers say that it’s more potent than artificial meds like ampicillin, tetracycline, and chloramphenicol.

According to research, ginger is very effective at fighting oral infections. It has also been shown to fight respiratory infections.

8. Ginger-infused water may lower cholesterol

High cholesterol levels increase the risk of heart disease. Luckily, ginger can lower cholesterol levels.

In a study conducted on people with high cholesterol levels, researchers found that taking 3 grams of ginger reduced cholesterol markers.

In an animal study, it was proven that ginger extract can lower blood triglycerides and bad cholesterol.

9. Ginger-infused water may improve blood circulation

Poor blood circulation can cause blood clots and more serious conditions like heart disease.

Drinking ginger water 1 or 2 times a day can improve circulation. Zingerone and gingerols improve circulation since they warm up the body.

Ginger also cleanses the blood by removing wastes and toxins.

10. Ginger-infused water may suppress appetite

If you want to reduce food intake, ginger can help suppress your appetite.

And unlike appetite suppressant pills, ginger infused water doesn’t have side effects when consumed in moderate amounts.

In one study, people who took 2 grams of ginger felt less hungry for up to 6 hours.

11. Ginger-infused water may lower risk of Alzheimer’s

Ginger has strong bioactive compounds and antioxidants which can reduce the risk of Alzheimer’s.

Drinking ginger infused water will reduce the loss of brain cells and this may prevent Alzheimer’s.

In fact, ginger can actually improve brain function. This study found that taking ginger extract can improve memory and brain function in middle-aged women.

12. Ginger infused water may boost metabolism

The truth is ginger boosts metabolism by a very small percentage – less than 5 percent.

Now, this small metabolism boost may not help you lose 50 pounds but it’ll enhance fat burning.

You still need to eat a healthy diet and exercise regularly to boost metabolism and lose weight faster.

13. Ginger-infused water may prevent dehydration

The truth is most people don’t drink enough water. And this causes constipation, water retention, fatigue and other health issues.

Drinking ginger infused water will eliminate all side effects of dehydration and give you lots of nutrients.

But drinking ginger water all the time can be boring. Here are other clean drinks you can enjoy.

14. Ginger-infused water may boost immunity

Ginger has been shown to strengthen the immune system.

For one thing, ginger can reduce asthma by suppressing the Th2-mediated immune response.

Second, the antioxidants in ginger fight free radicals which damage or kill cells in the body.

I may also note that ginger activates T-cells which play a vital role in supporting the immune system.

15. Ginger-infused water may ease a sore throat and coughing

Ginger can soothe a sore throat and reduce coughing, especially when it’s caused by common cold.

But you may need to add lemon and honey to make the remedy more potent. Simply, add a teaspoon of the honey recipe above.

Final word

Ginger-infused water is one of the healthiest beverages you can drink. Just remember to use fresh ginger when making it.

Combining ginger with meds or supplements may have side effects. Common side effects include heartburn, gas, and stomachache.

Avoid taking more than 4 grams of ginger a day.

Do you usually drink ginger-infused water?