Lemongrass, scientifically known as Cymbopogon citratus, is a fragrant, stalky plant with a refreshing lemony aroma and citrus flavor, commonly used in Asian cuisine and known for its therapeutic properties. This article delves into the potential benefits of lemongrass, particularly its role in weight management, while also exploring its other health-promoting attributes.
What is Lemongrass?
Lemongrass is a tropical plant native to Southeast Asia, now grown in Africa, Australia, and North and South America. It's a common ingredient in Thai cuisine, adding a fresh, citrusy flavor to soups, teas, and curries. Beyond its culinary applications, lemongrass has been traditionally used in medicine for centuries, especially in India and Southeast Asia.
Nutritional Profile of Lemongrass
One tablespoon of lemongrass contains approximately 20 calories, 0 grams of protein and fat, 1 gram of carbohydrates and fiber, and 0 grams of sugar. It also provides essential nutrients like iron, calcium, and vitamin C. Iron plays a crucial role in hemoglobin production, facilitating oxygen transport throughout the body.
Bioactive Compounds in Lemongrass
Lemongrass is a medicinal plant rich in bioactive compounds, including citral, limonene, geraniol, and myrcene. These compounds contribute to its antioxidant, analgesic, anti-inflammatory, antibacterial, and antiseptic properties.
Lemongrass Tea: A Health Elixir
One of the most popular ways to consume lemongrass is in tea. Lemongrass tea offers a range of potential health benefits, making it a valuable addition to a wellness routine. It is generally considered safe and healthy.
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Lemongrass Benefits for Weight Loss
While most research on lemongrass and weight loss is anecdotal, there are several ways in which lemongrass tea may support weight management:
Diuretic Properties
Lemongrass promotes the elimination of accumulated fluid due to its diuretic properties. This can help reduce abdominal bloating, making it an interesting option to include in a weight loss diet. It promotes the elimination of excess sodium through the urine.
Metabolism Boost
Lemongrass tea may kick-start your metabolism, aiding in weight loss. Consuming it every morning on an empty stomach may reduce fat rapidly and prevent obesity.
Digestive Support
Lemongrass tea helps in keeping digestion healthy. Better digestion can contribute to better weight loss. It has antioxidant properties, which help in relieving digestive problems. It helps in removing inflammation in the intestine. Consuming it on an empty stomach in the morning can provide relief from stomach related problems like abdominal pain, constipation, indigestion, and gas.
Detoxification
Lemongrass is rich in antioxidants that support liver function and detox the body. Lemongrass tea is a natural detoxifier. It helps in flushing out the toxins present in the body and in cleaning your blood.
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Stress Reduction
Lemongrass' calming effects can help reduce stress-eating and anxiety-driven snacking.
Additional Health Benefits of Lemongrass
Beyond its potential weight loss benefits, lemongrass offers a wide array of health-promoting properties:
Antioxidant Powerhouse
Lemongrass is rich in antioxidants, like limonene and geraniol, which help to fight free radicals and prevent fat cell oxygenation. Antioxidants of note are chlorogenic acid, isoorientins and 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.
Antimicrobial Properties
Lemongrass has 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. It has antibacterial and antifungal properties, which can protect the body from many types of infections. A 2021 study found that lemongrass essential oil had both antibacterial and antifungal characteristics. 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. Lemongrass extract effectively reduces the toxicity of E. coli cultures and can help treat bacterial infections in the digestive tract.
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Blood Pressure Control
Lemongrass tea contains potassium, which helps in controlling blood pressure. Consuming it every morning on an empty stomach reduces the level of bad cholesterol in the body. A 2011 study found that those who drank the lemongrass tea experienced a moderate drop in systolic blood pressure and a mild increase in diastolic blood pressure. They also had a significantly lower heart rate. A 2021 review of studies found that lemongrass extracts and essential oils have all shown anti-hypertensive effects in both animal and human models.
Cholesterol Management
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. A 2022 in vitro study found that lemongrass extracts had the ability to prevent cholesterol absorption in the gut. In addition, a 2018 animal study found that lemongrass water extract significantly decreased total cholesterol in rats.
Digestive Aid
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. 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.
Pain Relief
The analgesic and anti-inflammatory effects of lemongrass are widely known and used in folk medicine.
Potential Anti-Cancer Properties
Several components of lemongrass may help fight cancer by directly causing cell death or by boosting the immune system. The Pharmaceuticals review suggests that lemongrass essential oil and extracts show potential to help prevent or treat multiple cancer types, including lymphoma, leukemia, renal, prostate, and colon cancers.
Other Benefits
- Bug Repellent: Lemongrass can be used to keep bugs away, as its smell is irritating to flies and mosquitos.
- Skin Health: Lemongrass essential oil has shown antifungal and anti-inflammatory effects when applied topically.
Lemongrass and Ginger Tea
Lemongrass and ginger tea is an aromatic, warming, citrus-flavored beverage that offers combined health benefits. Ginger enhances the digestive benefits of the tea, acts as a digestive stimulant and has been shown to reduce the levels of inflammatory markers in the body. Ginger is renowned for its ability to stimulate circulation. The combination of lemongrass and ginger makes it a fantastic natural remedy during cold and flu season.
How to Use Lemongrass
Lemongrass can be used in various forms:
- Tea: Prepare tea using fresh or dried lemongrass leaves. Place the fresh leaves in a cup and cover with boiling water.
- Culinary Uses: Add lemongrass to soups, dressings, juices, cakes, or fruit jellies.
- Essential Oil: Mix 3 drops of essential oil in 1 tablespoon of vegetable oil (like coconut, jojoba or olive oil) and place on the wound or yeast infection. Lemongrass essential oil can be used as a bug repellent or as a room fragrance.
- Wound Dressings: Lemongrass can be used in wound dressings.
Precautions and Side Effects
While lemongrass is generally safe, it's important to be aware of potential side effects and precautions:
- Pregnancy and Breastfeeding: Lemongrass is not recommended for pregnant or breastfeeding women. Some sources claim that pregnant women should avoid lemongrass, as there is some concern that lemongrass could cause a miscarriage.
- Skin Irritation: Lemongrass oil can irritate the skin when applied topically.
- Potential Side Effects: Orally ingesting lemongrass could cause dizziness, dry mouth, drowsiness, excessive urination, and increased appetite. Drinking too much lemongrass tea could also affect kidney function.
- Medication Interactions: Ginger might alter the effects of blood thinners, anticoagulants, and medications to treat hypoglycemia (low blood sugar).
Dosage and Consumption
There isnât enough research on lemongrass tea to recommend a standard dosage for any condition. 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.
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