Lemon Grass (Citronella)

Nutrition per ~85 g · 1–2 lemons

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 83.

What it feeds primary sources only

Systems

Pathways

Overview

Lemongrass (Cymbopogon citratus) is a perennial grass native to tropical Asia, widely cultivated for culinary and medicinal purposes. Despite being classified as a vegetable, it functions more as a culinary herb and spice due to its intense aromatic oils. Per 100g, lemongrass delivers exceptional micronutrient density: 723mg potassium (critical for cardiovascular health and blood pressure regulation), 8.17mg iron (supporting oxygen transport and energy metabolism), and 5.2mg manganese (essential for bone health, wound healing, and antioxidant defense). The essential oils citral, myrcene, and geraniol are responsible for both its distinctive lemon aroma and documented antimicrobial, anti-inflammatory, and anxiolytic properties. Traditional use in Southeast Asian medicine reflects emerging scientific validation of its digestive support and stress-reducing benefits. The herb's low caloric density (99 kcal/100g) combined with mineral richness makes it valuable for longevity-focused diets, particularly for those seeking natural flavor enhancement without sodium or added sugars. Most health benefits derive from the aromatic volatile oils rather than isolated nutrients, making preparation method important for maximizing bioactive compound retention.

Health benefits 5

Pairs 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

In the kitchen

• 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

When to eat it anytime

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

Fasting-compatible

Lemongrass tea is safe during fasting (negligible calories) and may enhance digestive autophagy. Avoid excessive amounts (>5g dried equivalent) in single servings for those with sensitive stomachs.