Lemongrass, also known as fever grass, is a tropical plant indigenous to Southeast Asia. It has gained popularity worldwide not only as a culinary herb but also as a medicinal plant with a wide range of health benefits. Now grown in Africa, Australia, and North and South America, lemongrass is widely used as a natural remedy for digestive issues, neurological problems, and high blood pressure. This article explores the potential benefits of lemongrass, particularly its role in weight loss and its positive impact on various aspects of health.
What is Lemongrass?
Lemongrass is a tall, stalky plant with a fresh, lemony aroma and citrus flavor. The lemongrass plant grows in warmer temperatures and is native to South Asia. The lemongrass plant is also commonly known as tanglad, barbed wire grass, citronella grass, and silky heads. The plant has many different species including citronella grass, but the species used for tea is largely Cymbopogon citratus. It is derived from the dried leaves or stalks of the lemongrass plant known by the botanical name Cymbopogon. This herb is a staple in Asian cuisine, particularly Thai food, and is also used to produce lemongrass oil and citronella candles. Lemongrass tea boasts a unique lemony flavor without the tart bite. Lemongrass tea features a slightly lemony taste without the astringent or tangy notes of classic lemons. It is mildly sweet and features a crisp, brisk finish.
Nutritional Profile of Lemongrass
Lemongrass is not only flavorful but also packed with essential nutrients. One tablespoon of lemongrass contains:
- Calories: 20
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 1 gram
- Fiber: 0 grams
- Sugar: 0 grams
It also contains iron, calcium, and vitamin C. Iron is an essential component of hemoglobin, a vital substance that transfers oxygen from your lungs to your blood. These nutrients contribute to the overall health benefits associated with lemongrass consumption.
The Role of Lemongrass in Weight Loss
Diuretic Properties
Lemongrass contains diuretic properties, which promote the elimination of accumulated fluid. This can help reduce abdominal bloating, making it an interesting option to include in a weight loss diet. By promoting the elimination of excess sodium through urine, lemongrass aids in reducing water retention. This effect can contribute to a temporary reduction in body weight and a slimmer appearance.
Read also: When to See a Doctor for Fever and Weight Loss
Metabolism Boost
Lemongrass tea may help you lose weight faster by boosting metabolism and replacing calorie-laden sugary drinks. While medical research on lemongrass tea is still ongoing and has had mixed results, lemongrass has historically been used as a diuretic. Drinking lemongrass tea helps rid your body of excess wastes and can help speed up metabolism. Drinking the tea alone won't result in massive weight loss.
Replacing Sugary Drinks
Incorporating lemongrass tea into your diet can be a strategic way to reduce your overall calorie intake. By substituting high-calorie, sugar-sweetened beverages with this herbal tea, you can create a calorie deficit that supports weight loss efforts.
Health Benefits of Lemongrass
Rich in Antioxidants
Lemongrass is rich in antioxidants, like limonene and geraniol, which help to fight free radicals and prevent fat cell oxygenation. Lemongrass tea is an herbal tea that is chock full of antioxidants. These antioxidants help eliminate free radicals that can cause serious health issues. Free radicals cause oxidative stress in the body, which essentially causes cells and natural processes to break down. Lemongrass is a medicinal plant that is rich in citral, limonene and geraniol. These are bioactive compounds with antioxidant action which work to fight excess free radicals.
Lemongrass is a rich source of flavonoids and phenolic compounds, which contain antioxidants. Antioxidants of note are: chlorogenic acid, isoorientin, swertiajaponin. These antioxidants may help prevent the dysfunction of cells inside your coronary arteries.
Anti-Inflammatory Effects
Lemongrass contains quercetin, a flavonoid known for having antioxidant and anti-inflammatory benefits. Quercetin reduces inflammation, which inhibits cancer cell growth and prevents heart disease. The antioxidant and anti-inflammatory compounds found in lemongrass (like citral, lemonene and geraniol) decrease inflammation and promote vasodilation. This improves circulation and can prevent high blood pressure.
Read also: Is Fever-Tree the Best Tonic?
Research from 2024 suggests that lemongrass has anti-inflammatory benefits. Its compounds may help stop the release of certain inflammation-causing markers in your body. A 2022 study also notes that the analgesic and anti-inflammatory effects of lemongrass are widely known and used in folk medicine.
Antibacterial and Antifungal Properties
Lemongrass reportedly has antibacterial and antifungal properties. It’s also an effective antibacterial and antifungal agent that contains anti-inflammatory and antioxidant properties. Lemongrass contains citral, a natural plant compound with anti-inflammatory effects. A 2021 study found that lemongrass essential oil had both antibacterial and antifungal characteristics.
The research from 2021 mentioned above found that citral, one of the main components of lemongrass, exhibited antimicrobial properties. In addition, a 2012 in vitro study found that lemongrass essential oil showed antimicrobial abilities against Streptococcus mutans bacteria, the bacteria most responsible for tooth decay. Further research found lemongrass oil and silver ions may work together against several types of bacteria and fungus in vitro.
Because it contains bactericide and antiseptic properties, lemongrass can be used in preparations like teas and mouth gargles to combat bad breath caused by gingivitis and gum inflammation caused by bacteria between the teeth.
E. coli bacterial infections can cause food poisoning if you eat contaminated foods. It can also cause urinary tract infections and pneumonia. One study found that lemongrass extract effectively reduces the toxicity of E. coli cultures and can help treat bacterial infections in the digestive tract.
Read also: Dietary Facts: Grass Spiders
Reduced Cholesterol
Lemongrass is used in Africa as a treatment for coronary heart disease. One study conducted a seven-day treatment of lemongrass extract on rats, which resulted in elevated cholesterol levels decreasing significantly. An animal study published in the Journal of Advanced Pharmaceutical Technology & Research examined the impacts of lemongrass essential oil on markers of heart health in mice. Researchers found that intake of lemongrass resulted in lower overall cholesterol levels. High LDL cholesterol has long been a marker of heart disease.
A 2022 in vitro study found that lemongrass extracts had the ability to prevent cholesterol absorption in the gut. However, researchers cautioned that additional studies are needed to confirm these results. In addition, a 2018 animal study found that lemongrass water extract significantly decreased total cholesterol in rats. More research, however, is needed to confirm whether lemongrass has the ability to lower cholesterol in humans.
Blood Pressure Regulation
Lemongrass tea may lower blood pressure by reducing inflammation and inducing relaxation. A study published in medical Forum Monthly examined the effects of lemongrass tea on high blood pressure in mice. The study gave 72 human participants either green tea or lemongrass tea, which they were to drink daily. At the conclusion of the study, researchers found that the individuals who drank lemongrass tea experienced a moderate decrease in blood pressure.
A 2021 review of studies found that lemongrass extracts and essential oils have all shown anti-hypertensive effects in both animal and human models. Researchers believe that the compound citral, which is found in lemongrass, helps to lower blood pressure by three main actions:
- Vasodilation: It helps widen blood vessels, improve blood flow, and reduce blood pressure.
- Calming effects: It can calm the nervous system, lowering heart rate and anxiety.
- Increased urination: It can promote the elimination of excess fluid from the body.
Although these findings are exciting if you have high systolic blood pressure, researchers caution that men with heart problems should use lemongrass in moderation to avoid dangerous drops in heart rate or increased diastolic pressure.
Digestive Health
Lemongrass has long been a staple of Indian and traditional Asian medicine. It is frequently prescribed as a digestive aid since it works as a natural diuretic. Lemongrass tea may help lessen the symptoms of gastric upset including nausea and stomach pain. A cup of lemongrass tea is a go-to alternative remedy for upset stomach, stomach cramping, and other digestive problems.
A study published in the Journal of Young Pharmacists examined the effects of lemongrass tea on digestion. Researchers found that lemongrass tea leaves have protective effects against gastric ulcers and stomach issues caused by aspirin and absolute ethanol. The study was performed on mice and more research is needed to provide conclusive evidence of lemongrass tea protective benefits in humans (1). A 2012 study on rodents showed that lemongrass may also be effective against gastric ulcers. The study found that the essential oil of lemongrass leaves can help protect the stomach lining against damage from aspirin and alcohol. Regular aspirin use is a common cause of gastric ulcers.
Lemongrass can help with the treatment of gastritis, as it contains great quantities of flavonoids and tannins. Lemongrass also has bactericide properties, which can make it beneficial as a compliment to the medical treatment of H. pylori.
Heart Health
One of the leading killers of Americans is heart disease. Lemongrass tea helps protect heart health and prevent serious heart disease such as heart attack and blood clot. Lemongrass tea contains anti-inflammatory properties that help reduce inflammation in blood vessels and arteries.
Immune System Boost
Lemongrass helps boost the immune system since it's packed with vitamins and minerals that help fend off the common cold and flu. Lemongrass tea contains high amounts of vitamin C and vitamin A, both of which help boost immunity. Lemongrass is such a popular immune health aid, it can be found in the health section of many natural food stores. Brew up a cup of hot tea using lemongrass to help soothe a sore throat.
Potential Anticancer Properties
Several components of lemongrass may help fight cancer. This occurs either by directly causing cell death or by boosting the immune system so that the body is better able to fight off cancer on its own. The antioxidant properties of these tea leaves may also help prevent the growth of certain cancer cells. The Memorial Sloan Kettering Cancer Center states that lab tests have shown lemongrass to inhibit the growth of cancers. It's important to note that these lab tests have been conducted on animals and not humans.
According to a 2021 review, lemongrass oil contains a compound called citral, which shows promise in stopping the growth of various cancer cells, including prostate, breast, ovarian, and lung cancers. It is thought to specifically target cancer cells without harming normal cells. However, it is important to note that many of these studies have largely been done on animals or test tubes rather than in a clinical setting.
Other Benefits
Lemongrass can be used to keep bugs away, as its smell is irritating to flies and mosquitos. Lemongrass can be used to prepare teas and juices, or it can be used in wound dressings. Lemongrass essential oil can be used as a bug repellent or as a room fragrance.
Lemongrass tea is used as a natural remedy for menstrual cramps, bloating, and hot flashes. A 2019 study found that lemongrass has galactagogue properties, which promote the formation of milk in breasts. Researchers also found that lemongrass is effective in stimulating menstrual flow, and it helps soothe menstrual cramps and discomfort.
How to Prepare Lemongrass Tea
Lemongrass tea can be consumed as a hot tea or an iced tea. Either way, the tea should be brewed using boiling water. Always use spring or filtered water when brewing tea to bring out the best flavors. Start with high quality lemongrass tea leaves or stalks. The tea is naturally caffeine-free and can be enjoyed all day without adverse side effects for sleep. Thanks to its acidity, the tea leaves can be added in place of lemon juice to Butterfly Pea Flower Tea to turn the tea from a rich blue to a vibrant purple.
It is possible to make lemongrass tea at home. After purchasing the stalks at a grocery store or herbalist, people can take the following steps to brew their tea:
- use 1-2 stalks cut into 1- to 2-inch pieces
- boil a cup of water
- pour the boiling water over the lemongrass stalks to steep
- leave the stalks in the water for at least 5 minutes
- strain the liquid from the stalks and pour into a teacup
Adding ice cubes will create a cold lemongrass tea. The tea should have a fresh, citrusy taste. A person could start with one cup of lemongrass tea per day, then add more to their diet over the next days if they wish to. Alternatively, most grocery and health food stores sell lemongrass tea.
Potential Side Effects and Precautions
Lemongrass tea is safe when consumed in small amounts. Drinking too much lemongrass tea can have negative side effects for stomach health and may cause other serious conditions. Avoid these side effects by consuming small amounts of lemongrass tea. Lemongrass tea may cause allergies for people who are allergic to lemongrass plants. Don't drink this tea if you are allergic to lemongrass or citronella.
Because lemongrass has such potent ingredients, you should consult with your doctor before taking it or any other supplement. Consider the following risks before consuming lemongrass or lemongrass tea:
- Skin Irritant: Lemongrass oil can irritate the skin when applied topically. If you experience an allergic reaction after applying the oil to your skin, you may also want to avoid consuming lemongrass orally.
- Pregnancy Concerns: Some sources claim that pregnant women should avoid lemongrass. While evidence that lemongrass can trigger menstrual flow is lacking, there is some concern that lemongrass could cause a miscarriage. Pregnant people should avoid lemongrass because it may be toxic to a developing fetus. Women who are pregnant or breastfeeding should not consume lemongrass tea. There is not enough evidence to show it's safe for pregnancy.
- Side Effects of Lemongrass and Ginger Tea: Ginger can cause heartburn and bloating. Some medical experts also think it might alter the effects of blood thinners, anticoagulants, and medications to treat hypoglycemia (low blood sugar). Orally ingesting lemongrass could cause dizziness, dry mouth, drowsiness, excessive urination, and increased appetite. Drinking too much lemongrass tea could also affect kidney function.
To limit your risk of side effects, start with one cup daily. If you tolerate this well, you can drink more. Stop drinking the tea or cut back if you experience side effects.