Dry ginger, commonly known as Saunth or Sonth, is made by drying fresh ginger root and grinding it into a powder. It has been used for centuries in Ayurveda, traditional Chinese medicine, and household remedies due to its strong medicinal properties.
Compared to fresh ginger, dry ginger has a more concentrated flavor and enhanced warming effects, making it highly effective for digestion, immunity, and overall health.
Let’s explore the major health benefits of dry ginger and why it deserves a place in your daily diet.
Table of Contents
Dry Ginger Nutritional Value (per 100 g)
Nutrient
Amount
Energy
335 kcal
Carbohydrates
71.6 g
Protein
9.0 g
Total Fat
4.2 g
Dietary Fiber
14.1 g
Sugars
3.4 g
Calcium
114 mg
Iron
19.8 mg
Magnesium
214 mg
Phosphorus
168 mg
Potassium
1320 mg
Sodium
27 mg
Zinc
3.6 mg
Copper
0.5 mg
Manganese
33.3 mg
Vitamin C
0.7 mg
Vitamin B6
0.6 mg
Thiamin (Vitamin B1)
0.0 mg
Riboflavin (Vitamin B2)
0.2 mg
Niacin (Vitamin B3)
5.2 mg
Folate (Vitamin B9)
13 µg
1. Improves Digestion
One of the most well-known benefits of dry ginger is its ability to improve digestion. Dry ginger stimulates the secretion of digestive enzymes, which helps break down food efficiently. It is commonly used to relieve indigestion, bloating, gas, and stomach discomfort. Consuming dry ginger powder after meals can prevent acidity and improve gut health.
2. Relieves Cold, Cough, and Flu
Dry ginger is a natural remedy for respiratory problems. Its warming nature helps clear mucus from the lungs and throat. When mixed with honey or brewed into herbal tea, dry ginger helps relieve cough, sore throat, nasal congestion, and symptoms of the common cold. It also boosts immunity, helping the body fight infections.
3. Reduces Inflammation and Pain
Dry ginger contains bioactive compounds such as gingerol and shogaol, which have strong anti-inflammatory and analgesic properties. These compounds help reduce inflammation in the body, making dry ginger effective for relieving joint pain, arthritis, muscle soreness, and back pain. Regular consumption may help manage chronic inflammatory conditions naturally.
4. Supports Weight Loss
Dry ginger can aid in weight management by improving metabolism and promoting fat burning. It helps control appetite, reduces cravings, and enhances digestion, which supports healthy weight loss. Drinking warm water with dry ginger powder can stimulate thermogenesis, helping the body burn more calories.
Dry ginger is rich in antioxidants that protect the body from oxidative stress and strengthen the immune system. It helps the body fight bacteria, viruses, and other pathogens. Regular intake, especially during seasonal changes, can reduce the risk of infections and improve overall immunity.
6. Regulates Blood Sugar Levels
Studies suggest that dry ginger may help regulate blood sugar levels by improving insulin sensitivity. This makes it beneficial for people with diabetes when consumed in moderate amounts. By reducing sugar spikes, dry ginger supports better glucose control and metabolic health.
7. Improves Heart Health
Dry ginger contributes to cardiovascular health by reducing bad cholesterol (LDL) and improving blood circulation. Its antioxidant properties help prevent the buildup of plaque in arteries, reducing the risk of heart disease. It may also help maintain healthy blood pressure levels.
8. Promotes Menstrual Health
Dry ginger is commonly used to relieve menstrual cramps and discomfort. Its anti-inflammatory and pain-relieving properties help reduce uterine contractions and ease period pain. Drinking dry ginger tea during menstruation can provide natural relief without side effects.
9. Detoxifies the Body
Dry ginger supports natural detoxification by promoting sweating and improving digestion. It helps eliminate toxins from the body, cleanses the digestive system, and supports liver function. This detoxifying effect contributes to improved energy levels and overall well-being.
10. Improves Skin and Hair Health
Thanks to its antioxidant and anti-inflammatory properties, dry ginger helps improve skin health by reducing acne, improving circulation, and slowing signs of aging. It also supports hair growth by nourishing hair follicles and reducing scalp inflammation.
Add a pinch of dry ginger powder to warm water or tea
Mix with honey for cough and sore throat
Use in cooking, soups, and herbal drinks
Combine with turmeric and black pepper for enhanced benefits
However, moderation is key, as excessive intake may cause acidity or irritation.
Frequently Asked Questions (FAQ)
1. Is dry ginger better than fresh ginger?
Both have health benefits, but dry ginger is more concentrated and has stronger warming properties, making it more effective for digestion and respiratory issues.
2. How much dry ginger can be consumed daily?
Generally, ½ to 1 teaspoon of dry ginger powder per day is considered safe for most people.
3. Can dry ginger help with weight loss?
Yes, dry ginger boosts metabolism, improves digestion, and helps control appetite, which supports weight loss.
4. Is dry ginger good for cough and cold?
Yes, dry ginger is very effective for relieving cough, cold, sore throat, and congestion due to its warming and antimicrobial properties.
5. Can diabetic patients consume dry ginger?
Yes, in moderate amounts, dry ginger may help regulate blood sugar levels, but diabetics should consult a doctor before regular use.
6. Are there any side effects of dry ginger?
Excessive consumption may cause acidity, heartburn, or mouth irritation. Pregnant women should consult a healthcare professional before use.
7. How can I make dry ginger tea?
Boil water, add ½ teaspoon dry ginger powder, simmer for 5 minutes, strain, and add honey or lemon if desired.
As winter arrives, so do chilly winds, dropping temperatures, and a greater risk of getting sick. While winter has its charm—cosy blankets, hot beverages, and…
When it comes to weight loss, the idea of a “magic pill” is incredibly appealing—and yet, unfortunately, reality is far more complex. If you’re looking…
