Lemongrass, scientifically known as Cymbopogon citratus, is a distinctive grass-like plant celebrated for its refreshing lemon scent and citrus-forward taste. Beyond its culinary appeal, this versatile plant serves as a rich source of essential vitamins and minerals, contributing significantly to its wide range of 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% 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 hydration, especially when consumed fresh.

Over the years, lemongrass has been revered in folk medicine for its broad therapeutic properties. Traditionally, it has been used to support digestion, reduce fevers, ease headaches, soothe insect bites, and help manage high blood pressure. Modern scientific research has begun to validate several of these traditional uses, showing that lemongrass possesses anti-inflammatory, antifungal, and analgesic (pain-relieving) properties.

Emerging research highlights several additional potential health advantages. For individuals struggling with dandruff, studies suggest that shampoos or hair tonics containing lemongrass may lead to significant improvements in scalp health. In oral care, mouthwash formulated with 0.25% lemongrass oil has shown promise in reducing mild periodontitis, a gum disease linked to increased cardiovascular risk. Because of this, lemongrass is being explored as a potential alternative to chlorhexidine-based mouthwashes, which are effective but often come with undesirable side effects. However, more long-term studies are needed to fully determine its safety and effectiveness in dental care.

For individuals with arthritis pain, early research involving adults with rheumatoid arthritis reported that daily application of pure lemongrass essential oil for 30 days led to a 30% reduction in pain levels. Additionally, lemongrass essential oil has demonstrated strong antifungal activity by disrupting biofilms in Candida albicans, a common yeast species. Biofilms are protective, sticky shields that make bacteria and fungi more resistant to treatment. By breaking down these shields, lemongrass may help make fungal infections easier to manage.

While lemongrass is generally safe for culinary use, excessive consumption may lead to side effects such as dizziness, dry mouth, increased tiredness, frequent urination, increased appetite, or allergic reactions (including itching or rash). Certain individuals should exercise specific caution. Pregnant people should avoid lemongrass, as it may stimulate menstrual flow and could potentially trigger miscarriage. There is insufficient evidence regarding its safety during breastfeeding. Those with kidney disease should consult a healthcare provider before using lemongrass, as its diuretic effect may strain the kidneys, and its high potassium content may pose risks for individuals with kidney disorders.

Culinarily, lemongrass offers diverse and exciting applications. It can be brewed into a refreshing herbal tea by steeping fresh lemongrass in boiling water. It also makes a delicious marinade ingredient for pork, shrimp, chicken, or tofu, commonly paired with olive oil, lime, scallions, brown sugar, and garlic. Finely sliced and minced lemongrass adds depth to dipping sauces, especially when blended with a yogurt or sour cream base and complemented by coconut milk, fresh ginger, green onions, jalapeño, or garlic.

Lemongrass can be incorporated into countless recipes, from meatloaf and meatballs to burgers, stews, soups, salads, and stir-fries. For a sweet application, it can be used to make a fragrant syrup by simmering water, sugar, and lemongrass until thickened, perfect for sweetening lemonade, iced tea, or mocktails. It can also be mixed into a compound butter, combined with herbs and seasonings, rolled into a log, and chilled for later use.