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Benefits Of Turmeric And Ginger 2024: How To Avail Of Them

Andrew Robert Shassetz

Reviewed by Dr. Drew Sutton, MD
benefits of turmeric and ginger
Turmeric and Ginger are rooted in the ancient traditions of medicine. Photo: Nghi Tran

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As we navigate the landscape of health and wellness, two spices – Turmeric and Ginger – continue to carve out a significant niche for themselves. Rooted in the ancient traditions of medicine, these everyday ingredients are gaining recognition in modern health.

According to the World Health Organization, nearly 80% of the global population relies on plant-based medicine for primary healthcare and to reduce inflammation, with spices both ginger and turmeric playing pivotal roles. This article aims to expand on their nutritional profile, associated turmeric benefits, health benefits of ginger, and necessary precautions.

Turmeric And Ginger Benefits For Your Health

  • A Natural Remedy for High Blood Pressure
  • Antidote for Nausea and Vomiting
  • Improve Immune System
  • Remedy Rheumatoid Arthritis
  • Weight-Loss
  • Improve Brain Function

Benefits Of Turmeric And Ginger

Benefits Of Turmeric And Ginger
There are six special benefits of turmeric and ginger you should discover. Photo: j.chizhe/Shutterstock

A Natural Remedy For High Blood Pressure

High blood pressure, a silent killer, often leads the charge for chronic pain diseases including heart disease. But guess what? Ginger may be a perfect natural remedy. Studies suggest that regular ginger consumption is linked with a lower risk of developing high blood pressure.[1] Who knew this zesty spice had such a powerful punch? 

Antidote For Nausea And Vomiting

From morning sickness to chemotherapy-induced nausea or inflammatory bowel disease, Ginger comes to the rescue again! Research indicates that Ginger can significantly reduce nausea and vomiting. Ginger tea could serve as a comforting and healthier alternative to anti-nausea medications.

Improve Immune System

Turmeric contains curcumin, a vital health compound that activates T-cell response for developing the immune system[2] in our body. Additionally, turmeric powder and ginger reduce inflammation, and antimicrobial, antibacterial, and antifungal properties help manage seasonal ailments like cough, cold, and congestion.

Remedy Rheumatoid Arthritis

Turmeric’s magic doesn’t stop at boosting immunity and reducing pain and inflammation. It also helps manage the symptoms of rheumatoid arthritis, a condition where the body’s immune system mistakenly attacks its cells, leading to inflamed joints. Research shows that Turmeric can effectively improve these symptoms.


Do you have some stubborn pounds to shed? Give Ginger a shot! According to studies, regular ginger consumption can lead to weight loss and increase good cholesterol levels.[3] As Juliana Tamayo, a Clinical Dietitian, points out, “Ginger’s ‘detox’ abilities largely come from aiding digestion and improving nutrient absorption win-win for health and weight management“.

Improve Brain Function

In a study involving middle-aged women, the participants showed a marked improvement in working memory and overall brain function[4] after consuming ginger extract for two months. This makes Ginger a promising natural aid in maintaining and improving brain health.

Turmeric And Ginger Nutritional Profile

Nutritional Facts About Turmeric

The turmeric benefits, distinguished by its golden hue and earthy undertones, are renowned for its prowess anti-inflammatory properties, primarily attributable to the compound curcumin.[5]

It is more than just a spice; It’s also a nutritional goldmine. One tablespoon (roughly 7 grams) of ground turmeric offers: 

  • Calories: 24
  • Protein: 0.5 grams
  • Fat: 0.7 grams
  • Carbohydrates: 4.4 grams
  • Fiber: 1.4 grams

The show’s real star is curcumin, Turmeric’s active compound. While it only makes up 3-5% of Turmeric, it’s responsible for most of the spice’s potent health benefits.

Ginger Nutritional Profile

Conversely, Ginger, with its distinctive zesty kick, is esteemed for its digestive benefits, largely due to the compound gingerol.[6]

Ginger also packs a nutritional punch. One tablespoon (about 6 grams) of fresh, raw Ginger includes:

  • Calories: 19
  • Protein: 0.4 grams
  • Fat: 0.2 grams
  • Carbohydrates: 4.2 grams
  • Fiber: 0.5 grams

The key active compound in Ginger is gingerol, which is linked to many of Ginger’s medicinal properties.

Both Turmeric and Ginger also boast an impressive array of vitamins and minerals, including Vitamin C, iron, potassium, and magnesium. But remember, the quantities of these nutrients can vary depending on factors like the quality of the spice and its processing.

How To Enjoy Turmeric And Ginger’s Benefits?

How To Enjoy Turmeric And Ginger's Benefits?
There are some delicious ways to enjoy Turmeric and Ginger. Photo: Foxys Forest Manufacture/Shutterstock

Turmeric and Ginger, two magical roots bestowed by Mother Nature, pack a powerful punch regarding many health benefits. But you might wonder, “How can I incorporate these superheroes into my daily routine?” Well, let’s discover some delicious ways to enjoy these natural powerhouses.

Spice Up Your Meals With Turmeric

Turmeric’s earthy flavor and bright yellow color can elevate even the simplest dishes. Here are a few ways to enjoy it:

Golden Milk

This comforting beverage combines turmeric, milk (or a dairy-free alternative), and a dash of pepper to boost curcumin absorption. Enjoy it hot, preferably before bed, for a soothing sleep.

Turmeric In Soups

Add a teaspoon of Turmeric to your soups or curries. It lends a beautiful color and a distinct, earthy flavor. 


Blend some turmeric with your favorite fruits and veggies for a nutrient-packed smoothie.

Turmeric Tea

Boil half a teaspoon of turmeric in water, let it simmer for a few minutes, and enjoy this detoxifying drink.

Remember, always add a pinch of black pepper whenever you use Turmeric. The compound piperine in black pepper enhances the absorption of curcumin in our bodies.


Ginger, known for its warming zing, is incredibly versatile. Here are a few ways to incorporate it into your diet:

Ginger Tea

Steep freshly grated Ginger in boiling water for a soothing and aromatic tea. Add a bit of honey or lemon for extra flavor. 

Stir-Fries And Soups

Grated or sliced, Ginger adds a lovely heat to stir-fries and soups. It pairs well with garlic and can be a base for many dishes.

Ginger Juice

Blend fresh Ginger with water and strain it to get the ginger juice. Mix it with honey, and you have a potent health shot ready.

Baked Products

Ginger cookies or gingerbread, anyone? Ground ginger can add a warm, spicy kick to various baked products.

Blending Turmeric And Ginger

Combining turmeric and Ginger can result in a flavorful and beneficial powerhouse. A ginger-turmeric tea could be a great way to start. Steep equal parts of grated turmeric and Ginger in hot water, add a dash of black pepper, and sweeten it with honey if desired.



As it turns out, some people might find themselves doing a not-so-fun dance with allergies when they first meet turmeric or Ginger. Skin rash, shortness of breath, or even a bit of itching are some of the allergies associated with these natural remedies. so, if you’re new to the club, take it slow. Start with a small dose and see how the dance unfolds.

Medication Mix-Ups

Do you have blood vessels thinner? Diabetes or high blood pressure meds? Turmeric and Ginger might just throw these off their game. So, if you’re on medication, chatting with your doctor before going spice-happy would be a smart move.

Pregnancy And Spices

For the expecting mamas out there, this one’s for you. While a dash of Turmeric and Ginger in your soup is fine, turning to them in large amounts is not a great idea since they could potentially lead to hormonal imbalance. However, you can always consult your healthcare provider before going all-in with these spices during pregnancy.

Surgery And Spices

Got surgery lined up? It’s time to hit the pause button on Turmeric and Ginger. Think of them like rowdy guests at a quiet gathering – their blood-thinning properties could cause a bit of a stir. Best to steer clear of high doses at least two weeks before your procedure.


Turmeric can potentially worsen gallbladder problems like gallstones. A bit of a bummer, we know. Always good to have a chat with your doctor before shaking hands with turmeric.

Remember, it’s all about balance and taking it one step at a time. So keep the conversation going with your body and healthcare provider, and you’ll navigate the spice route while maintaining your skin health.


As we unravel spices’ multifaceted role in health and wellness, incorporating Turmeric and Ginger into our diets presents an accessible and natural approach to improved health. Harnessing the power of these spices could be a step towards a healthier and more balanced lifestyle.

However, it is important to note that while these spices are generally safe for most people when used in moderation, they are not a substitute for professional medical advice or treatment. Individuals with pre-existing health conditions or those on medication should consult their healthcare provider before integrating these spices into their routine.

Frequently Asked Questions

Can I take Turmeric and ginger supplements with my regular medications?

It’s best to consult with your healthcare provider first. Both Turmeric and Ginger can interact with certain medications like blood thinners, diabetes, and high blood pressure drugs.

How much Turmeric and Ginger can I consume daily?

For most adults, 1-3 grams of dried Ginger and 500-2000 mg of turmeric daily is safe. However, individual tolerance may vary. Therefore, always start with a smaller dose.

Can I use Turmeric and Ginger during pregnancy?

While normal food amounts are usually safe, high doses may not be. Therefore, it’s advisable to consult with your healthcare provider for personalized advice during pregnancy.

Can I take Turmeric and Ginger before surgery?

Due to their blood-thinning properties, stopping high doses of these spices at least two weeks before a surgical procedure is advised.

Can Turmeric and Ginger cause digestive issues?

While usually beneficial for digestion, large amounts might cause discomfort. Symptoms could include stomach upset, acid reflux, or diarrhea. Start small, and monitor your body’s response.

+ 6 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. PubChem (2023). Curcumin. [online] @pubchem. Available at: https://pubchem.ncbi.nlm.nih.gov/compound/Curcumin.
  2. Mao, Q.-Q., Xu, X.-Y., Cao, S.-Y., Gan, R.-Y., Corke, H., Trust Beta and Li, H.-B. (2019). Bioactive Compounds and Bioactivities of Ginger (Zingiber officinale Roscoe). [online] 8(6), pp.185–185. doi:https://doi.org/10.3390/foods8060185
  3. Hasani, H., Arab, A., Hadi, A., Makan Pourmasoumi, Ghavami, A. and Miraghajani, M. (2019). Does ginger supplementation lower blood pressure? A systematic review and meta‐analysis of clinical trials. [online] 33(6), pp.1639–1647. doi:https://doi.org/10.1002/ptr.6362.
  4. Sajjad Chamani, Moossavi, M., Naghizadeh, A., Mitra Abbasifard, Majeed, M., Johnston, T.P. and Amirhossein Sahebkar (2022). Immunomodulatory effects of curcumin in systemic autoimmune diseases. [online] 36(4), pp.1616–1632. doi:https://doi.org/10.1002/ptr.7417.
  5. Najmeh Maharlouei, Tabrizi, R., Kamran Bagheri Lankarani, Abbas Rezaianzadeh, Akbari, M., Fariba Kolahdooz, Rahimi, M., Fariba Keneshlou and Zatollah Asemi (2019). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. [online] 59(11), pp.1753–1766. doi:https://doi.org/10.1080/10408398.2018.1427044.
  6. Seibel, R., Rodolfo Herberto Schneider and Gabriela, M. (2021). Effects of Spices (Saffron, Rosemary, Cinnamon, Turmeric and Ginger) in Alzheimer’s Disease. [online] 18(4), pp.347–357. doi:https://doi.org/10.2174/1567205018666210716122034.


Andrew, a seasoned health coach and nutrition consultant, combines his expertise in traditional naturopathy and functional medicine with exceptional writing skills. Following a significant life change due to a car accident, he transitioned to freelance writing,… See More