The Health Benefits of Lemongrass and How to Use It
Lemongrass (Cymbopogon citratus) is a tropical plant known for its distinct citrusy aroma and wide array of medicinal properties. Often found in Asian cuisines, herbal remedies, and skincare products, lemongrass has a long history of use in traditional medicine, particularly in regions like India, Thailand, and Sri Lanka. Modern research is now catching up to what ancient healers have known for centuries — lemongrass is a powerhouse of health benefits.
In this blog, we’ll explore the science-backed health benefits of lemongrass, its nutritional profile, and how to incorporate it into your lifestyle in practical and delicious ways.
What is Lemongrass?
Lemongrass is a tall, stalky plant that belongs to the grass family, Poaceae. With its lemony scent and flavor, it’s a popular ingredient in culinary dishes, teas, and essential oils. There are over 50 species of lemongrass, but Cymbopogon citratus is the most widely used variety for culinary and medicinal purposes.
It grows in tropical climates and can be cultivated easily at home with plenty of sunlight and water. Lemongrass can be consumed fresh, dried, powdered, or as an essential oil.
Nutritional Composition of Lemongrass
Lemongrass is low in calories but rich in nutrients. Here’s what you’ll find in a 100-gram serving of lemongrass:
- Calories: 99 kcal
- Carbohydrates: 25 g
- Fiber: 0.6 g
- Protein: 1.8 g
- Fat: 0.5 g
- Vitamin C
- Vitamin A
- Folate
- Magnesium
- Potassium
- Calcium
- Iron
It also contains essential oils like citral, myrcene, and limonene, which are responsible for most of its health benefits.
Health Benefits of Lemongrass
1. Rich in Antioxidants
Lemongrass is loaded with antioxidants such as chlorogenic acid, isoorientin, and swertiajaponin. These compounds help combat oxidative stress caused by free radicals, which are linked to aging, inflammation, and chronic diseases like cancer and diabetes.
2. Aids Digestion
One of the traditional uses of lemongrass is to treat digestive issues. It helps relieve bloating, constipation, indigestion, and stomach cramps. Its natural diuretic properties also promote the elimination of waste and toxins through increased urination.
3. Anti-Inflammatory Effects
Lemongrass essential oil contains citral, which has potent anti-inflammatory properties. Regular consumption or topical application (in diluted form) can help reduce inflammation in the body, especially in joints and muscles.
4. Fights Bacterial and Fungal Infections
Research shows that lemongrass has antibacterial and antifungal properties, making it useful for treating infections. It can inhibit the growth of harmful bacteria such as E. coli, Salmonella, and Staphylococcus aureus. It’s also effective against fungal infections like Candida albicans.
5. Supports Healthy Cholesterol Levels
Lemongrass has been shown to help manage cholesterol levels by reducing LDL (bad cholesterol) and increasing HDL (good cholesterol). This can reduce the risk of heart disease and stroke.
6. Detoxifies the Body
Thanks to its diuretic nature, lemongrass supports kidney function and helps flush toxins from the body. It’s often used in detox teas and juices to cleanse the system.
7. Relieves Anxiety and Stress
Lemongrass essential oil is widely used in aromatherapy for its calming effects. Inhaling the vapor or using it in massage oils can help reduce anxiety, stress, and even depression. Drinking lemongrass tea may also promote relaxation.
8. May Help Regulate Blood Sugar
Some animal studies suggest that lemongrass extract may help regulate blood sugar levels and improve insulin sensitivity. While more human research is needed, it shows promise as a complementary approach to managing diabetes.
9. Promotes Healthy Skin
Lemongrass has antiseptic and astringent properties that make it beneficial for the skin. It helps cleanse pores, reduce acne, and control oily skin. It’s also used in many natural skincare products for its refreshing scent and antibacterial properties.
10. Boosts Immunity
The antimicrobial and antioxidant qualities of lemongrass can enhance your body’s immune response. Regular consumption may help prevent common colds, flu, and infections.
How to Use Lemongrass
Lemongrass is incredibly versatile. It can be consumed, applied topically, or used in aromatherapy. Let’s look at different ways to use it:
1. Lemongrass Tea
One of the most common ways to enjoy lemongrass is by brewing it into tea.
How to make it:
Ingredients:
- 1–2 stalks of fresh lemongrass or 1 tablespoon dried lemongrass
- 2 cups water
- Optional: honey, ginger, lemon, or mint
Instructions:
- Chop the lemongrass stalk into small pieces and crush them lightly.
- Boil the water and add the lemongrass.
- Simmer for 5–10 minutes.
- Strain and enjoy hot or cold.
- This tea is excellent for digestion, relaxation, and detoxification.
2. In Cooking
Lemongrass is a staple in Southeast Asian cooking. It adds a unique flavor to soups, curries, stir-fries, and marinades.
Popular dishes using lemongrass:
- Thai Tom Yum Soup
- Lemongrass Chicken
- Vietnamese Pho
- Lemongrass Beef Skewers
Tip: Use only the bottom third of the stalk, as it is the most tender and flavorful. Remove it before serving if you use whole stalks for flavoring broths.
3. Lemongrass Essential Oil
This concentrated oil can be used for:
- Aromatherapy: Add a few drops to a diffuser.
- Massage: Dilute with a carrier oil like coconut or jojoba.
- Baths: Add to warm water for a soothing soak.
- Skin care: Use diluted oil to treat acne or fungal infections.
Caution: Never apply undiluted essential oils directly to the skin. Always do a patch test first.
4. Lemongrass Supplements
You can find lemongrass in capsule or tablet form in health stores. These are typically standardized extracts used for digestive health, detoxification, or immune support.
Consult your doctor before starting any supplement, especially if you are on medication or have existing health conditions.
5. Homemade Lemongrass Oil
You can make lemongrass-infused oil at home for skincare or massage.
Instructions:
- Chop a few fresh lemongrass stalks.
- Place them in a clean jar and cover with a carrier oil (like olive oil).
- Seal and let sit in a sunny spot for 1–2 weeks.
- Strain and store in a dark bottle.
- Use it as a massage oil, hair treatment, or natural insect repellent.
Tips for Growing Lemongrass at Home
Lemongrass is easy to grow in containers or gardens:
- Sunlight: Needs 6–8 hours of sun daily.
- Water: Keep the soil moist but not soggy.
- Soil: Well-draining soil enriched with compost.
- Harvesting: Cut the stalks close to the ground when they’re about ½ inch thick.
A single plant can provide fresh lemongrass all year round!
Precautions and Side Effects
While lemongrass is generally safe, there are a few precautions:
- Pregnancy and breastfeeding: Consult your doctor before use.
- Allergic reactions: Rare but possible. Perform a patch test with the essential oil.
- Drug interactions: Lemongrass may interact with diuretics or blood pressure medications.
Always consult a healthcare provider if you have chronic conditions or are taking medication.
Conclusion
Lemongrass is more than just a fragrant herb — it’s a versatile, natural remedy packed with health benefits. From improving digestion to reducing inflammation and promoting relaxation, this plant has earned its place in both your kitchen and your wellness routine.
Whether you’re sipping it in tea, adding it to your favorite recipes, or diffusing its essential oil to de-stress, lemongrass is an easy and effective way to boost your health naturally.
So go ahead, plant a few stalks in your garden or grab a bunch from the store. Your body — and your taste buds — will thank you.
