The Ultimate Ginger Cheatsheet

Ginger, or Zingiber officinale, is a versatile rhizome renowned for its culinary and medicinal uses. Originating in Southeast Asia, it is cultivated worldwide in various forms, each with its own unique flavour, appearance, and health benefits. The primary active compounds in ginger, gingerols and shogaols, provide its potent antioxidant, anti-inflammatory, and digestive properties. Below, we explore 8 distinct types of ginger, highlighting their origins, characteristics, and uses, along with the specific health benefits for each one!

1. Zingiber Officinale (Common Ginger)

Native to Southeast Asia, this is the most widely known and used ginger variety. It features pale yellow flesh encased in thin light brown skin. Its size varies, but it typically comes in knobby, irregularly shaped pieces. Known for its warm, spicy, and slightly sweet flavour, common ginger is a staple in both savoury and sweet dishes, as well as teas and herbal remedies. It is often used in cooking, baking, and beverages, as well as in traditional medicine to address nausea and colds.

Health Benefits:

• Relieves nausea, including motion sickness and morning sickness
• Reduces inflammation and joint pain
• Eases digestive discomfort and bloating
• May alleviate menstrual pain and headaches
• Supports the immune system through antioxidant activity

2. Alpinia Galanga (Galangal)

A close relative of ginger, galangal is native to Southeast Asia, particularly Thailand and Indonesia. It has reddish-brown skin and firm, pale flesh with a tough texture. Galangal has a distinct citrusy aroma with notes of pine and sharp spice. It is a common ingredient in Thai and Indonesian cuisine, especially in curries and soups. This variety of ginger stands out for its potent cognitive and energy-boosting benefits That's why we've included this form of Ginger in our Fast Focus oral spray.

Health Benefits:

• Enhances focus, memory, and cognitive performance
• Boosts energy and mental alertness
• Protects against neurodegeneration with antioxidant properties
• Reduces mental fatigue and improves mood
• Anti-inflammatory effects support brain health

3. Curcuma Longa (Turmeric)

Turmeric, native to India, is easily recognisable by its vibrant orange flesh and tough, brownish skin. The rhizome is smaller and denser compared to common ginger, with a slightly bitter, earthy, and peppery taste. It is widely used in curries, golden milk, and as a natural dye. Turmeric's active compound, curcumin, is celebrated for its powerful anti-inflammatory and antioxidant properties.

Health Benefits:

• Reduces chronic inflammation and supports joint health
• Protects against oxidative stress
• Enhances skin health and radiance
• May support brain function and reduce the risk of neurodegenerative diseases

4. Myoga Ginger

Native to Japan, myoga ginger is unique as it is harvested for its flower buds rather than its rhizome. The buds are pink or purple in colour and have a delicate, mild flavour with floral and spicy notes. Myoga is traditionally used in sushi, salads, and as a garnish for soups and noodles. Its smaller size and subtle flavour make it an elegant addition to dishes.

Health Benefits:

• Rich in antioxidants for overall health
• Supports digestion and reduces bloating
• Contains antimicrobial properties for immune support

5. Curcuma Amada (Mango Ginger)

This lesser-known variety, originating in India, resembles turmeric but has a distinct mango-like aroma. It has yellow flesh and brown skin and is often used in chutneys, pickles, and desserts. Its mild flavour makes it a versatile ingredient in both sweet and savoury recipes.

Health Benefits:

• Aids digestion and promotes gut health
• Contains antioxidants that support immune function
• May reduce inflammation and support joint health

6. Halia Bentong (Bentong Ginger)

Originating from Malaysia, Bentong ginger is larger and plumper than common ginger, with light brown skin and cream-coloured flesh. It has a stronger, spicier flavour profile, making it a prized ingredient in Malaysian cooking. Bentong ginger is commonly used in herbal teas, broths, and traditional remedies.

Health Benefits:

• Improves blood circulation and cardiovascular health
• Eases digestive issues and nausea
• Strengthens the immune system

7. White Ginger (Japanese White Ginger)

Grown primarily in Japan, white ginger is smoother and milder in flavour than common ginger. It has pale, almost white flesh and is smaller in size. White ginger is often used in pickling and for sushi garnishes, as its subtle taste pairs well with delicate dishes.

Health Benefits:

• Supports digestion and reduces stomach discomfort
• Contains anti-inflammatory properties
• May aid in boosting immunity

8. Zingiber Zerumbet (Bitter Ginger) Kaempferia Parviflora (Black Ginger)

Native to India and Southeast Asia, this variety is also known as shampoo ginger due to its use in hair care products. The rhizome has reddish-brown skin with creamy flesh and a strong, bitter taste. It is often used in traditional medicine and as an ingredient in herbal teas.

Health Benefits:

• Anti-inflammatory and analgesic properties for pain relief
• Supports respiratory health and reduces congestion
• Enhances skin health with antimicrobial compounds

9. Kaempferia Parviflora (Black Ginger)

Native to Thailand, Black Ginger is often referred to as "Thai Ginseng." It has dark purple flesh and a unique, earthy, slightly bitter taste. Unlike other ginger varieties, Black Ginger is celebrated for its ability to enhance physical performance and energy levels, making it a popular ingredient in traditional medicine and athletic supplements. Its active compound, methoxyflavones, is associated with improved endurance and anti-fatigue properties.

Health Benefits:

• Improves physical endurance and stamina
• Boosts energy levels and reduces fatigue
• Enhances blood flow and cardiovascular health
• Supports metabolic health and weight management
• Provides antioxidant and anti-inflammatory properties

Best Ginger For What?

• Best Ginger for Immune System: Common Ginger – Contains gingerols and shogaols, which provide potent antioxidant and immune-boosting effects.
• Best Ginger for Inflammation: Turmeric – Rich in curcumin, which is a powerful anti-inflammatory compound.
• Best Ginger for Focusing: Alpinia Galanga (Galangal) – Enhances cognitive performance and memory through neuroprotective properties.
• Best Ginger for Mental Energy and Alertness: Alpinia Galanga (Galangal) – Boosts mental clarity and reduces fatigue with active compounds like ACA (1'-acetoxychavicol acetate).
• Best Ginger for Flavour: Bentong Ginger – Spicy and robust, perfect for flavouring dishes and beverages.
• Best Ginger for Physical Energy and Performance:  Black Ginger – Excels in boosting stamina, energy, and recovery, making it ideal for athletes.
• Best Ginger for Nausea: Common Ginger – Effectively reduces nausea due to its gingerol content.
• Best Ginger for Pain and Headaches: Bitter Ginger – Contains analgesic properties to alleviate pain and discomfort.
• Best Ginger for Digestion: Mango Ginger – Promotes gut health with its mild and soothing properties.
• Best Ginger for Skin Health: Bitter Ginger – Antimicrobial compounds support clearer, healthier skin.
• Best Ginger for Heart Health: Bentong Ginger – Improves blood circulation and supports cardiovascular health.

With so many types of gingers offering a diverse range of benefits, there’s a variety suitable for almost every health goal or culinary preference.

Hopefully this expands your knowledge on which ginger is good for what! 

As always, this is not medical advice. Please consult your healthcare professional before taking any supplement.