Health Benefits of Turmeric & Ginger

Turmeric and ginger have been consumed for centuries and, over time, they have built up quite the reputation for being super healthy. We have all the details about what they are, their health benefits and how you can start eating more of them today.

What Are Turmeric and Ginger?

Turmeric and ginger are rhizomes that have been consumed for thousands of years. Ginger originated in ancient China and India, where it was used as a spice and a medicine. It was long considered an herbal remedy for motion sickness, nausea, pain and digestive distress. From there, it spread throughout Asia and Europe and is now a household staple for many.

Turmeric has also been historically grown in southeast Asia, with India still being the primary producer. Both foods come from the part of the plant called the rhizome, a stem that grows underground and produces shoots off its sides, similar to a root system. Both plants grow beautiful flowers above the ground when ready to be harvested.

While both roots look similar on the outside, turmeric leans more golden-orange and is a deep orange beneath its skin. Ginger is more beige-colored, similar to a potato. For taste, ginger has a warm, spicy, yet sweet flavor, whereas turmeric is earthy, peppery and slightly bitter.

Pictured: Soothing Ginger-Lemon Tea

Health Benefits of Turmeric and Ginger

Pain-Relieving

As was hypothesized by traditional Chinese medicine, turmeric and ginger can have pain-relieving effects for a variety of ailments. Curcumin, the superstar anti-inflammatory compound in turmeric, has been found to help relieve the symptoms of painful inflammatory diseases, like arthritis and colitis. For example, ginger seems to have a delayed therapeutic action, so it can be used for chronic pain—but might not be helpful for more acute pain, like from a headache. This same review noted that turmeric was shown to improve the quality of life and decrease pain in breast cancer patients undergoing chemotherapy.

Antioxidant-Rich

Ginger and turmeric are both excellent sources of protective compounds. The antioxidants found in ginger may help prevent heart disease and cancer, especially when paired with garlic. Turmeric packs even more of an antioxidant punch. There are several ways to assess antioxidant capacity, and each yields slightly different results. However, both turmeric and ginger are regarded as some of the most antioxidant-rich foods out there.

Anti-Inflammatory

Individually, ginger and turmeric both have impressive anti-inflammatory benefits. The compound in ginger, called gingerol, is responsible for its pungent flavor and many of its protective properties. There are several types of gingerol and other compounds in ginger that have been found to improve inflammatory conditions from a common cold to inflammatory bowel disease. One study found that a compound in ginger called 6-shogaol was responsible for inhibiting inflammation in the cells of blood vessels.

Being from the same family of plants, turmeric is no exception. Curcumin is, again, center stage when it comes to anti-inflammation. A research review cites study after study that shows all the various benefits of curcumin, including its amazing anti-inflammatory properties.

Like many classic food pairings, ginger and turmeric truly are better together and the chemical compounds in both ginger and turmeric work to reduce inflammation in the body. Researchers suggest that because inflammation is a major contributing factor in many chronic diseases, including heart disease, diabetes, cancer and neurodegenerative diseases, they recommend combining ginger and turmeric for maximal benefits.

Heart-Healthy

Along with protecting your brain and muscles, these tuberous roots can help keep your heart healthy. High blood pressure can occur when plaque and platelets get stuck in your blood vessels. This increases the stress on your heart when it pumps blood, which increases your blood pressure.

A review of studies found that ginger supplementation lowered LDL cholesterol and lowered blood pressure. In another study, turmeric concentrate was found to lower inflammation and reduce blood pressure in study participants. When combined together, ginger and turmeric could be an effective complementary therapy to lower both systolic and diastolic blood pressure.

Cancer-Blocking

The anti-inflammatory properties of turmeric are what make it a studied herb for cancer protection. Curcumin is thought to be effective in interrupting pathways that can lead to the development and growth of cancer tumors. Studies have shown that ginger may be beneficial for the prevention of digestive cancers and may also be helpful as a complementary therapy for individuals with colon cancer.

Stomach-Soothing

Ginger is a well-known home remedy for nausea, but how does the science stack up? Gingerol, the antioxidant compound in ginger, communicates with the serotonin (aka the "feel good" chemical) receptors in your brain to help relieve discomfort. This can have therapeutic implications for pregnant women and people on chemotherapy. For example, researchers found that pregnant females who took ginger were 7.5 times less likely to experience nausea compared to those who took a placebo. In this same review, ginger also seemed to lower the likelihood of vomiting for people going through chemotherapy.

Immune-Supporting

Ginger is often recommended for a common cold, digestive issues and respiratory illness. Research suggests that the bioactive compounds in ginger are responsible for its immune-strengthening abilities, so it may be worth brewing some ginger-turmeric tea the next time you are feeling under the weather.

Pictured: Turmeric-Ginger Tahini Dip

How to Use Turmeric and Ginger

Both turmeric and ginger can be found in many grocery stores, sold as a whole root, powder or a supplement. The powder has a longer shelf life than the whole roots. If you opt for the whole roots, store them in a dry, dark place, such as a brown paper bag. You can look at their origins to see why their flavors are prominent in several kinds of Asian and Southeast Asian cuisine. In fact, turmeric and ginger are both main ingredients in several kinds of curry powder.

Turmeric and ginger are staple flavors for stir-fries, curries, stews, teas and much more. Both also make flavorful, tangy additions to smoothies and juices. Just make sure to peel them both before using. Turmeric is more brightly colored but milder in flavor than ginger. For this reason, turmeric should be used in larger amounts, and pungent, spicy ginger should be used more sparingly.

Of note, curcumin is difficult for our bodies to absorb on its own. Thankfully, it is better absorbed when paired with black pepper, so be sure to add a dash of pepper to your curries or golden milk.

The Bottom Line

Turmeric and ginger offer numerous benefits. They are yummy in foods on their own but also make a delicious culinary pairing—and may even boast some synergistic health benefits. From supporting immunity to relieving pain, there are several reasons to mix turmeric and ginger into your foods. Just remember to add black pepper to your turmeric-containing dishes to dramatically boost your body's curcumin-absorbing abilities.