Discover the Wonders of Lemongrass: A Journey into Holistic Health

Lemongrass (Cymbopogon citratus) is a fragrant herb with a zesty and citrusy flavor. It's not just a popular ingredient in cooking and tea; it's also a treasure trove of natural remedies. For centuries, lemongrass has been cherished in traditional medicine for its delightful taste and impressive health benefits.

Health Benefits of Lemongrass

Lemongrass is packed with natural compounds that can support your health. Let’s explore what lemongrass might do for you:

1. Fights Harmful Particles

Lemongrass is rich in antioxidants, including flavonoids like quercetin, phenolic compounds, and citral. These powerful compounds shield your cells from damage caused by free radicals. This may reduce the risk of serious diseases like cancer and heart disease. Animal research indicates that lemongrass can lower oxidative stress linked to cell damage. A 2014 study published in the Journal of Food Science and Technology highlights lemongrass's potent antioxidant activity. These antioxidants may also protect blood vessels against plaque accumulation, which can lead to heart disease, and help prevent DNA damage that can cause cancer. So, sipping on lemongrass tea or enjoying it in your meals can offer protective benefits!

2. Soothes Digestion

Lemongrass tea is a beloved traditional remedy for bloating, indigestion, and stomach cramps. Its antispasmodic and anti-inflammatory properties, particularly from citral, may help ease mild digestive discomfort. Drinking lemongrass tea daily can be a soothing ritual for your tummy.

3. Fights Germs

Lemongrass is effective against fungi and bacteria that can cause infections. A strong tea made from lemongrass is often used to assist with plaque and freshen breath. It's a popular choice for addressing oral infections.

4. Calms Stress

The soothing lemony aroma of lemongrass, along with components like citral, makes lemongrass tea and lemongrass oil favorites for promoting relaxation and reducing stress. A 2015 study published in the Journal of Alternative and Complementary Medicine found that massages with lemongrass oil helped participants feel calmer. This might be because the scent of lemongrass oil interacts with the emotional centers of the brain. While more human research is needed to confirm these effects, the herb's mild sedative and anti-inflammatory qualities may help alleviate stress-related tension. For a little relaxation, consider enjoying 1-2 cups of lemongrass tea daily or using diluted oil in massages or aromatherapy.

5. Boosts Immunity

Lemongrass is a source of vitamin C, minerals like zinc, and antioxidants that may support immune function by reducing oxidative stress and inflammation. Its oils have antimicrobial properties that could help combat bacterial and fungal infections. Drinking lemongrass tea or using diluted oil topically may provide mild immune and germ-fighting benefits. Always consult a herbalist before using it therapeutically, especially if you’re on medications or have chronic conditions.

6. Eases Fever and Pain

Lemongrass encourages sweating and helps reduce inflammation. Known as "fever grass" in regions like the Caribbean, it has long been used to treat fevers and moderate pains, including headaches and muscle aches. A 2017 human study on the pain-relieving effects of lemongrass oil massages revealed that its compounds, such as citral and flavonoids, can reduce inflammation, fight infection-causing bacteria, and promote relaxation. While lemongrass isn't a substitute for pharmaceutical medications like fever reducers or painkillers, it can offer minor relief. Consider trying diluted oil or lemongrass tea for a gentle touch.

How to Use Lemongrass

Incorporating lemongrass into your daily routine is easy, whether you’re cooking, sipping tea, or unwinding:

Lemongrass Tea

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

Lemongrass Oil

Mix lemongrass oil with a carrier oil (like coconut oil) for massages or aromatherapy to promote calmness. Use a 1% essential oil in a carrier to avoid skin irritation.

Cooking

Add lemongrass to soups, curries, or marinades for a fresh, lemony flavor and added health benefits.

Tasty Lemongrass Recipes

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

Thai-Style Lemongrass Chicken Soup

This warm, flavorful soup is 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:

1. Bring chicken broth to a boil in a pot.

2. Add lemongrass and simmer for 10 minutes.

3. Stir in coconut milk, fish sauce, and chicken. Cook until the chicken is done (5-7 minutes).

4. Add mushrooms, lime juice, and chili (if using). Simmer for three more minutes.

5. 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:

1. Boil water, add lemongrass, and let steep for 1-2 hours.

2. Once cooled, strain, add honey if desired, and let it chill.

3. Serve over ice with lemon slices.

   
   

Final Thoughts

Lemongrass is a fantastic herb that adds zing to your food while offering health benefits. From soothing teas to flavorful dishes, it’s easy to incorporate into your life. While we continue to learn about its full potential, lemongrass is a safe and tasty addition to your routine. So, why not try these recipes and enjoy the delightful flavor?

Things to Watch Out For

Lemongrass is generally safe when used in food. However, higher amounts—like 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, et al. 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., et al. 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.