The Powerful Health Benefits of Lemongrass

Freshly chopped lemongrass.

Lemongrass (Cymbopogon citratus) is a fragrant herb with a zesty and citrusy flavor. It is a popular herb that is used in cooking, tea, and natural remedies. Lemongrass has been used for centuries in traditional medicine making, loved for both its taste and health benefits.

Health Benefits of Lemongrass

Lemongrass contains natural compounds that help support your health. Here’s what lemongrass might do for you:

1. Fights Harmful Particles

Antioxidants, including flavonoids (such as quercetin), phenolic compounds, and citral, which are abundant in lemongrass, shield cells from harm caused by free radicals and may reduce the risk of major diseases like cancer and heart disease. While animal research, indicates lemongrass lowers oxidative stress linked to cell damage, laboratory studies, such as a 2014 study published in the Journal of Food Science and Technology, demonstrate lemongrass's potent antioxidant activity. 2 These antioxidants may shield blood vessels against plaque accumulation that results in heart disease and stop DNA damage that causes cancer. Lemongrass in tea and food does have protective benefits!

2. Soothes Digestion

Lemongrass tea is a popular traditional remedy for bloating, indigestion, and stomach cramps, potentially due to its antispasmodic and anti-inflammatory compounds like citral. Consuming lemongrass tea daily may help soothe mild digestive discomfort.

3. Fights Germs

Lemongrass is effective against fungi and bacteria that cause infections. A strong tea is used to assist with plaque and freshen breath. It is often used for infections in the mouth.

4. Calms Stress

Because of its soothing lemony aroma and components like citral, lemongrass tea, and lemongrass oil, used externally, are well-liked for encouraging relaxation and lowering stress. Massages with lemongrass oil helped participants feel calmer, according to a 2015 study published in the Journal of Alternative and Complementary Medicine. 4 This is probably because the scent of lemongrass oil affects the emotional centers of the brain. Although further human research is required to establish these effects, the herb's modest sedative and anti-inflammatory qualities may also reduce stress-related tension. For mild relaxation, you can drink 1-2 cups of lemongrass tea per day or use diluted oil in massages or aromatherapy.

5. Boosts Immunity

Lemongrass contains vitamin C, minerals like zinc, and antioxidants that may support immune function by reducing oxidative stress and inflammation. Its oils exhibit antimicrobial properties that could help combat bacterial and fungal infections. Consuming lemongrass tea or externally using diluted oil topically may provide mild immune and germ-fighting benefits. Consult a herbalist before therapeutic use, especially with medications or chronic conditions.

6. Eases Fever and Pain

Lemongrass encourages sweating and lowers inflammation. Lemongrass, often known as "fever grass" in regions like the Caribbean, has long been used to treat fevers and moderate pains, including headaches and muscular aches. Research in a 2017 human study on the pain-relieving effects of lemongrass oil massages has revealed that its chemicals, such as citral and flavonoids, reduce inflammation, battle infection-causing bacteria, and relax the body.5 Lemongrass isn't a replacement for pharmaceutical medicines like fever reducers or painkillers, though, and there isn't much scientific proof to support these effects from human trials. For minor relief, try diluted oil or lemongrass tea.6

How to Use Lemongrass

Lemongrass is easy to add to your daily routine, whether you’re cooking, sipping tea, or relaxing:

Lemongrass Tea: Steep 1-2 teaspoons of chopped fresh or dried lemongrass in hot water for 10-15 minutes. Drink 1-2 cups daily to help with digestion or relaxation.

Lemongrass Oil: Mix with a carrier oil (like coconut oil) for massages or aromatherapy to feel calm. Try 1% essential oil in a carrier to avoid skin irritation.

Cooking: Use lemongrass in soups, curries, or marinades for a fresh, lemony flavor and a touch of health benefits.

Tasty Lemongrass Recipes

Here are two simple recipes to enjoy lemongrass in your meals or drinks:

Thai-Style Lemongrass Chicken Soup

A warm, flavorful soup that’s perfect for any day.

Ingredients (Serves 4):

• 2 stalks lemongrass, bruised and chopped

• 1 lb chicken breast, thinly sliced

• 4 cups chicken broth

• 1 can (14 oz) coconut milk

• 1 tbsp fish sauce

• 1 tbsp lime juice

• 1 cup sliced mushrooms

• 1 small red chili, sliced (optional)

• Fresh cilantro for garnish

Instructions: Bring chicken broth to a boil in a pot. Add lemongrass and simmer for 10 minutes. Add coconut milk, fish sauce, and chicken. Cook until chicken is done (5-7 minutes). Stir in mushrooms, lime juice, and chili (if using). Simmer for three minutes. Garnish with cilantro and serve hot.

Lemongrass Iced Tea

• A cool, refreshing drink for warm days.

• Ingredients (Serves 4):

• 1 tbsp chopped fresh or dried lemongrass 4 cups water

• 2 tbsp honey (optional)

• Ice cubes

• Lemon slices for garnish

Instructions: Boil water, add lemongrass, and let steep for 1-2 hours. Once cooled, strain, add honey if you want it to be sweet, and let it cool. Serve over rice with lemon slices.

Final Thoughts

Lemongrass is a fantastic herb that adds zing to your food and offers some health benefits, too. From soothing teas to flavorful dishes, it’s easy to make it part of your life. While we’re still learning about its full potential, lemongrass is a safe and tasty addition to your routine. Try these recipes, enjoy the flavor.

Things to Watch Out For

Lemongrass is generally safe when used in food, but higher amounts—such as those found in concentrated oils or supplements—can carry some risks. If you are pregnant or breastfeeding, it’s best to avoid consuming large quantities, as there isn’t enough research to confirm its safety during these stages. Lemongrass may also interact with medications for diabetes or high cholesterol, so it’s important to consult your doctor or herbalist before using it therapeutically. Additionally, some people may experience skin irritation from lemongrass oil, so always perform a patch test before applying it more broadly.

REFERENCES

1.Getty Images. Lemongrass Oil. Accessed June 13, 2025. https://media.post.rvohealth.io/wp- content/uploads/sites/3/2024/10/lemongrass-oil-GettyImages-1286352055-Header-1024x575.jpg.

2.Mukarram, Mohammad, Sadaf Choudhary, Mo Ahamad Khan, Palmiro Poltronieri, M. Masroor A. Khan, Jamin Ali, Daniel Kurjak, and Mohd Shahid. 2022. “Lemongrass Essential Oil Components with Antimicrobial and Anticancer Activities.” Antioxidants 11, no. 1: 20. https://pmc.ncbi.nlm.nih.gov/articles/PMC8773226/

3. Costa, Celso A. R. A., Lucas T. Bidinotto, Regina K. Takahira, Daisy M. F. Salvadori, Luiìs F. Barbisan, and Mirtes Costa. 2011. “Cholesterol reduction and lack of genotoxic or toxic effects in mice after repeated 21- day oral intake of lemongrass (Cymbopogon citratus) essential oil.” Food and Chemical Toxicology 49 (9): 68–72. https://pubmed.ncbi.nlm.nih.gov/21693164/

4. Gok Metin, Zehra, and Leyla Ozdemir. 2015. “The Effects of Aromatherapy Massage and Reflexology on Pain and Fatigue in Patients with Rheumatoid Arthritis: A Randomized Controlled Trial.” Journal of Alternative and Complementary Medicine 21 (4): 43–49.

5. Vazir, Dawood, and Farhath Fathima. 2017. “Lemongrass Essential Oil Gel as Anti-Inflammatory in Patients with Rheumatoid Arthritis.” Journal of Pharmaceutical Sciences and Research 9 (12):17–20.

6. Green Thumbs Garden. Lemon Grass Plant. Accessed June 13, 2025. https://www.greenthumbsgarden.com/products/lemon-grass-plantvi

By: Ava Wheeler

Ava Wheeler is a college student majoring in Health Science with a concentration in Allied Health and a minor in Public Health at Eastern Connecticut State University. Passionate about healthcare and emergency medicine, she is currently training as an EMT and hopes to pursue a career in the medical field. She has been an intern at HW for 3 months. Outside the classroom, Ava volunteers at a local hospital and participates in campus health initiatives.

This article is for educational purposes only. This article is not intended to treat, diagnose, or cure.