Vegetable

Lemon Grass (Citronella)

Health
ScoreA

Lemongrass is an aromatic tropical herb rich in potassium, iron, and manganese, with a citrusy flavor profile and potential anti-inflammatory and antimicrobial properties.

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Why Lemon Grass (Citronella) scores 83

Nutrient density35

Protein quality6

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (85 g)

Manganese 193%Iron 39%Copper 25%Zinc 17%Folate 16%

Nutrition

per_100g

Calories

1.8g

Protein

25.3g

Carbs

0.5g

Fat

Fiber

Health benefits

Antimicrobial and digestive support

moderate evidence

Citral and other volatile oils inhibit pathogenic bacteria and fungi while promoting healthy gut motility and reducing bloating through carminative action

Anti-inflammatory response modulation

moderate evidence

Essential oil compounds reduce pro-inflammatory cytokine production and provide oxidative stress protection through polyphenol content

Cardiovascular support via potassium

strong evidence

High potassium content (723mg/100g) supports sodium-potassium pump function, regulating blood pressure and reducing hypertension risk

Bone health and metabolic support

moderate evidence

Manganese (5.2mg/100g) activates enzymes critical for bone mineralization, collagen synthesis, and antioxidant defense via manganese superoxide dismutase

Stress and anxiety reduction

emerging evidence

Volatile oils, particularly citral, may modulate GABA-like pathways and reduce cortisol-mediated stress responses

Pairs well with

·Pair with ginger and turmeric in herbal teas because combined volatile oils and gingerol/curcumin create synergistic anti-inflammatory and digestive effects
·Combine with coconut milk in curries because fat-soluble lemongrass compounds (citral, myrcene) have enhanced bioavailability in lipid-rich matrices
·Mix with lime juice and fish because vitamin C from citrus enhances non-heme iron absorption from lemongrass (8.17mg iron/100g), critical for plant-based iron optimization
·Pair with leafy greens in stir-fries because lemongrass's antimicrobial properties complement chlorophyll-rich vegetables while its potassium additive effect supports mineral density

Practical tips

·Best timing: Lemongrass functions as an herbal infusion rather than a nutrient-dense food requiring specific circadian timing. However, consuming as tea 30-60 minutes before meals may optimize digestive benefits, while evening consumption may support stress reduction via volatile oils
·Use fresh lemongrass within 2-3 weeks when refrigerated in a plastic bag, or freeze chopped stalks in ice cube trays with water for preserved volatile oil integrity
·Bruise or lightly crush fresh stalks before steeping in hot water (not boiling, which degrades volatile oils) for 5-10 minutes to maximize citral extraction
·Focus on the pale inner core and lower 10cm of the stalk where volatile oil concentration is highest; remove tough outer layers
·Add lemongrass at the end of cooking or as a finishing infusion to preserve heat-sensitive antimicrobial and anxiolytic compounds
·Dried lemongrass loses ~40% potency after 6 months; store in airtight containers away from light and heat, or purchase fresh and freeze immediately