Key benefits of ginger:

- Promotes blood circulation and boosts metabolism. It dilates peripheral blood vessels, improving blood flow and warming the body.

- Aids digestion and stimulates appetite. It supports gastrointestinal function and promotes digestion, thereby increasing appetite.

- Bactericidal and anti-inflammatory effects: It possesses excellent antibacterial and antiviral properties, helping to prevent food poisoning and soothe sore throats. It boosts immunity. It stimulates an increase in white blood cells and activates immune function.

Differences in effects: Raw vs. heated ginger

The primary compounds in ginger, and therefore the resulting benefits, change depending on the preparation method (raw versus heated).

Raw ginger (gingeral): Suitable for dissipating heat from the palms or body surface, inducing temporary sweating and utilising strong bactericidal and anti-inflammatory effects (useful at the onset of a cold or for preventing food poisoning).

Heated ginger (shogaol): heating transforms gingerol, intensifying effects such as warming the body from the core, boosting basal metabolism and fat burning, and making it ideal for alleviating sensitivity to cold and warming the body.

Recommended intake and precautions

Appropriate amount: For grated or chopped ginger, the recommended daily intake is about 5–10 g (roughly 1–2 teaspoons).

Duration of effect: The benefits of ginger last for about 3–4 hours, so consuming it frequently is effective.

Caution regarding excessive intake: Due to its potency, excessive consumption can irritate the gastrointestinal lining, potentially causing abdominal pain or diarrhoea. Individuals with sensitive stomachs should exercise caution.