Lemongrass, scientifically known as Cymbopogon citratus, is a distinctive grass-like plant characterized by its refreshing lemon scent and citrus taste. Beyond its culinary appeal, this versatile plant is a rich source of various essential vitamins and minerals, contributing significantly to its potential health benefits.

Nutritionally, one cup of raw lemongrass provides approximately 66.3 calories, 1.22 grams of protein, and 0.33 grams of fat. It is notably high in vital micronutrients, offering 5.47 milligrams of iron (30% of the Daily Value, DV), 1.49 milligrams of zinc (14% DV), 50.2 micrograms of folate (13% DV), 40.2 milligrams of magnesium (10% DV), and 484 milligrams of potassium (10% DV). Its substantial water content also aids in hydration, particularly when consumed raw.

Historically, lemongrass has been revered in folk medicine for its wide array of therapeutic properties. It has been traditionally utilized to support digestion, alleviate fevers and headaches, soothe insect bites, and help manage high blood pressure. Modern scientific inquiry has begun to substantiate some of these traditional uses, suggesting that lemongrass possesses anti-inflammatory, antifungal, and analgesic (pain-relieving) qualities.

Specific research indicates several potential health advantages. For individuals struggling with dandruff, some studies suggest that incorporating shampoos or hair tonics containing lemongrass may lead to significant improvements. Regarding oral health, using a mouthwash with 0.25% lemongrass oil has shown promise in ameliorating mild periodontitis, or gum disease, which in turn can contribute to protection against cardiovascular disease. It is also considered a potential alternative to chlorhexidine-based mouthwashes, which can have undesirable side effects, though further long-term research on lemongrass essential oil for dental health is still needed.

For those experiencing arthritis pain, early research involving adults with rheumatoid arthritis found that daily application of pure lemongrass essential oil to the skin for 30 days resulted in a 30% reduction in pain levels. Furthermore, lemongrass essential oil has demonstrated efficacy against fungal infections by successfully breaking up biofilms in Candida albicans, a common yeast species. Biofilms are protective, sticky shields that surround bacteria and fungi, making them resistant to treatment. By disrupting these shields, lemongrass can potentially render fungal infections more manageable.

While lemongrass is generally considered safe for use in cooking, excessive consumption may lead to certain side effects such as dizziness, dry mouth, increased tiredness, frequent urination, increased appetite, or an allergic reaction manifesting as itching and rash. Certain populations should exercise caution or avoid lemongrass altogether. Pregnant individuals should not consume lemongrass due to its potential to induce menstrual flow, which could lead to miscarriage. There is insufficient evidence regarding its safety during breastfeeding. Moreover, individuals with kidney disease should consult their healthcare provider before using lemongrass, as its diuretic properties could strain the kidneys, and its high potassium content might be problematic for those with kidney disorders.

The culinary applications of lemongrass are diverse and exciting. It can be brewed into a refreshing tea by steeping fresh lemongrass in boiling water. It makes an excellent marinade ingredient for various meats like pork, shrimp, and chicken, or for tofu, often paired with olive oil, lime, scallions, brown sugar, and garlic. Lemongrass can also be finely sliced and minced to enhance the flavor of dipping sauces, especially when combined with a Greek yogurt or sour cream base, and complemented by ingredients like coconut milk, fresh ginger, green onions, jalapeño, or garlic. It seamlessly integrates into many favorite recipes, from meatloaf and meatballs to burgers, stews, soups, salads, and stir-fries. For a sweet twist, a simple syrup can be made by cooking water, sugar, and lemongrass until thickened, perfect for sweetening lemonade, iced tea, or mocktails. Lastly, it can be incorporated into a compound butter by mincing it with other herbs and seasonings, then rolling it into a log and chilling for later use.