Lemon Grass (Citronella)
Score
Lemongrass is an aromatic tropical herb rich in potassium, iron, and manganese, with a citrusy flavor profile and potential anti-inflammatory and antimicrobial properties.
Why Lemon Grass (Citronella) scores 82
Nutrition
per_100g
Health benefits
Antimicrobial and digestive support
moderate evidenceCitral 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 evidenceEssential oil compounds reduce pro-inflammatory cytokine production and provide oxidative stress protection through polyphenol content
Cardiovascular support via potassium
strong evidenceHigh potassium content (723mg/100g) supports sodium-potassium pump function, regulating blood pressure and reducing hypertension risk
Bone health and metabolic support
moderate evidenceManganese (5.2mg/100g) activates enzymes critical for bone mineralization, collagen synthesis, and antioxidant defense via manganese superoxide dismutase
Stress and anxiety reduction
emerging evidenceVolatile 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: anytime
- ·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
