Best Ginger Tea Recipe: Benefits, 5 Variations

Ginger tea is a very old recipe that’s been used throughout history to soothe a plethora of uncomfortable illnesses and symptoms. So, before you reach for the painkillers or flu remedy the next time you’re feeling a little under the weather, try ginger tea instead.

Our best ginger tea recipe is not only very healthy for you, but it’s also delicious. Put the kettle on and raid the fridge to create some of our ginger tea recipes (hot and iced).

8 Health Benefits of Ginger Tea

Ginger Tea Benefit

Ginger is actually the root of the plant. Approximately 1 cube (or 5 slices) of ginger contains:

  • 4mg of sodium
  • 45mg of potassium (there’s more potassium in 100g of ginger than 100g of banana!)
  • 2g of dietary fibre
  • Vitamin C and magnesium

It’s also rich in antioxidants which contribute to these 8 impressive health benefits…

Reduce Feelings of Nausea

Feeling like you’re going to vomit is never pleasant. Ginger can help! Consuming ginger tea or chewing on a piece of raw ginger (we prefer the tea, obviously) can stop feelings of nausea and settle your stomach. It’s perfectly safe for pregnant women with morning sickness and is often used by cancer patients.

Battle Colds and Flu

Honey, lemon and ginger tea is a well-known home remedy for colds and flu. The honey provides a little energy and makes the tea more palatable. The lemon provides an excellent source of vitamin C to boost the immune system. Ginger works to keep your warm from within, promoting sweating and good circulation. It stops the shivers!

Reduce Inflammation

From osteoarthritis to irritated bowels and even colon cancer, ginger can do a world of good. Ginger contains gingerol, which has anti-inflammatory properties and has been used throughout history to treat cases of inflammation. Drinking ginger tea is the best way to absorb these anti-inflammatory properties as rubbing ginger onto your skin or areas of inflammation can cause irritation.

Improve Digestion

Besides reducing inflammation in your gut, ginger tea has other ways of helping you digest your food. It stimulates bile production which helps material move through your bowels easier. It’s also beneficial to enzymes in your digestive tract – this could potentially reduce your chances of colon cancer.

Reduce Muscle Pain

If you’re a bodybuilder or are frequently pushing your limits at the gym day after day, ginger can really help your muscle recovery. There’s evidence that consuming ginger tea every day can reduce muscle pain over the long term (don’t expect immediate results).

Lower Blood Sugars

Evidence has shown that ginger powder (which you can use to make ginger tea) can lower fasting blood sugars significantly and improve long-term blood sugar levels. More evidence is needed, but so far it’s looking good for diabetics! Reducing blood sugar levels can also reduce the risks of heart disease.

Chronic Indigestion

Besides helping you digest on days when you’re feeling sluggish, ginger can also help those with confirmed chronic indigestion. Ginger helps the stomach empty faster after eating a meal, which is key to easing chronic indigestion where food lingers in the stomach for too long.

Reduce Menstrual Pain

For women who experience severe menstrual pain, ginger can be a welcome relief. Studies have shown that consuming 1g of ginger powder per day during those first few days of the menstrual cycle can combat pain as effectively as ibuprofen. Of course, if you’re in severe pain you should first seek medical help – but a nice cup of ginger tea could be the solution if you’re experiencing cramps that are worse than normal.

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Our Easy Ginger Tea Recipe

Easy Ginger Tea Recipe

Easy is an overstatement! Ginger tea is ridiculously easy to make.

  1. Place a piece of ginger in your mug.
  2. Pour over boiling water.
  3. Wait 5+ minutes.
  4. Remove ginger and enjoy!

Of course, there are a few tricks to making your ginger taste even better.

First, we prefer to use a cube of ginger rather than slices. It does take a little while longer to carefully chop off a cube of ginger root and remove the skin. The benefits, however, are in the taste and speed of infusion. The skin doesn’t add to the flavour or nutritional benefits at all, in fact leaving the skin on discs or a chunk of ginger can slow down the infusion process.

Pierce the cube of ginger a few times with a fork or skewer to help the juices flow into your tea.

You can also boil the ginger in water using a small saucepan. This is particularly useful if you want to blend the ginger with other flavours that take longer to infuse, like lemongrass. This method keeps the tea warm for longer too.

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5 Recipe Variations (AKA, Make Your Ginger Tea More Delicious!)

Ginger is a lovely herbal tea choice not just because of the health benefits. The warm, fiery flavour blends very well with a range of other tea ingredients. Here are 5 of our favourite ginger tea variations you can make at home with ingredients from the supermarket – you probably already have most of them in your kitchen cupboard.

Lemon and Ginger Tea Recipe

Lemon Ginger Tea

Makes 1 mug of lemon ginger tea

  1. Cut a 1cm cube of ginger root, cutting or peeling off the skin.
  2. Put the ginger cube in a tea infuser or just place it in the bottom of the mug.
  3. Pour boiling water into the mug, on top of the ginger cube.
  4. Cut a slice of fresh lemon and drop it into the mug.
  5. Leave both to infuse for 5+ minutes then remove the lemon and ginger.

Turmeric and Ginger Tea Recipe

Turmeric Ginger Tea

Makes 1 mug of ginger turmeric tea

  1. Cut a 1cm cube of ginger root, cutting or peeling off the skin.
  2. Place the ginger cube in a small saucepan with a ½ teaspoon of ground turmeric and 500ml of water (or just enough to fill your mug).
  3. Gently simmer for 5 to 10 minutes, then serve.

If you’re using extra ingredients, add herbs and spices before boiling and add lemon, honey, and other sweeteners directly into your mug.

Ginger and Honey Tea Recipe

Ginger and Honey Tea Recipe

Makes 1 mug of honey ginger tea

  1. Cut a 1cm cube of ginger root, cutting or peeling off the skin.
  2. Put the ginger cube in a tea infuser or just place it in the bottom of the mug.
  3. Pour boiling water into the mug, on top of the ginger cube.
  4. Once infused for 5+ minutes, remove and add honey to taste.

1 – 2 teaspoons of honey is usually just right!

Lemongrass and Ginger Tea Recipe

Makes 1 mug of lemongrass ginger tea

  1. Cut a 1cm cube of ginger root, cutting or peeling off the skin.
  2. Place the ginger cube plus a few stalks of lemongrass (washed and slightly bruised with a rolling pin) in a small saucepan with 500ml of water.
  3. Bring to the boil and simmer gently for 10 minutes.
  4. Pour into your mug, straining out the ingredients. Use sugar or honey to sweeten if desired.

Ginger Mint Iced Tea Recipe

how to make iced tea

Makes 1 mug of iced ginger mint tea

  1. Cut a 1cm cube of ginger root, cutting or peeling off the skin.
  2. Place the ginger in a small saucepan with 500ml of water and bring to the boil. Simmer for 10 minutes.
  3. Pour into a mug or heat-resistant glass and add 1 mint tea bag or 1 handful of fresh spearmint leaves.
  4. Leave to cool in the fridge or pour over ice, then strain out the mint and ginger. Serve.

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Precautions of Drinking Ginger Tea

Like every type of tea, too much can be a bad thing. If you consume a large amount of ginger tea (and we really do mean a large amount, litre after litre), you might experience:

  • Heartburn and irritation in your mouth and throat – if you experience this after just one cup of ginger tea, you’ve just added too much ginger. Next time, use less!
  • Diarrhoea and an upset stomach – ginger is high in dietary fibre which can cause these symptoms.
  • Skin irritation. You might feel a little tingling on your lips when you drink ginger tea – that’s normal. However, if you’re extra sensitive to ginger you might feel irritated by it.
  • Finally, there is some evidence that ginger can increase bleeding. For example, if you are menstruating or healing from a wound, you might notice an increase in bleeding after consuming a lot of ginger tea.
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Enjoy Ginger Tea

In moderation, ginger tea is a delicious and healthy drink that can be hot and comforting for the winter months, or cool and relaxing in the summer months. Unless you plan on drinking an extraordinary amount of ginger tea per day, you’re very unlikely to experience any negative side effects. Whether you take it with a teaspoon of honey or a mint leaf over ice, we hope you enjoy your next cup of ginger tea using our best ginger tea recipe!