Did you know that consuming 1 tbsp of lemon grass, raw (citronella) only adds 4 calories to your diet? Not only that, but it also has numerous health benefits.
Lemon grass is a tropical herb that belongs to the grass family (Poaceae). It is widely used in Asian cuisine for its citrusy flavor and aroma. Besides cooking, it is also consumed as a tea or used in essential oil form for aromatherapy.
In this article, we'll explore the various health benefits of lemon grass and how it can be incorporated into your diet and lifestyle.
What is Lemon Grass?
Lemon grass is a tall, perennial grass that grows in tropical climates, especially in Southeast Asia. It has long, thin blades that are grey-green in color and can grow up to 3 feet tall. The plant has a lemony fragrance and taste, which is why it is also known as citronella. In addition to being used in cooking and aromatherapy, lemon grass has also been used traditionally in folk medicine for various ailments such as fever, cough, and diarrhea. Today, lemon grass is widely recognized for its health benefits and is being studied for its potential in treating cancer, diabetes, and other chronic diseases.
Nutritional Content of Lemon Grass
One tablespoon of raw lemon grass (chopped) contains only 4 calories and 0 grams of fat. It is also a good source of vitamins and minerals, such as vitamin C, vitamin A, folate, manganese, and potassium. The high vitamin C content of lemon grass makes it a great immune booster, while its potassium content helps regulate blood pressure. Additionally, lemon grass contains essential oils that are known to have antifungal and antibacterial properties, making it effective in fighting infections.
Raw Lemon Grass for Digestive Health
Lemon grass has been traditionally used to alleviate digestive problems such as bloating, constipation, and stomach cramps. Research has shown that lemon grass has a relaxing effect on the intestinal muscles, which helps to ease bowel movements. Furthermore, the lemony flavor of the herb stimulates the salivary glands and gastric juices, aiding in the digestion of food. For those with digestive issues, adding lemon grass to their diet can provide relief and promote a healthy gut.
Lemon Grass to Boost the Immune System
The high vitamin C content of lemon grass makes it a natural immune booster. Vitamin C helps to stimulate the production of white blood cells, which are essential in fighting infections and keeping the body healthy. Moreover, lemon grass contains phytochemicals such as citral and myrcene, which have antimicrobial and anti-inflammatory properties. These compounds help to protect the body against various pathogens and reduce inflammation. Incorporating lemon grass into your diet can help to keep your immune system healthy and protect you from diseases.
Lemon Grass for its Antioxidant Properties
Lemon grass has high antioxidant activity due to the presence of phenolic compounds and flavonoids. These antioxidants protect the body against oxidative stress, which can lead to chronic diseases such as cancer, heart disease, and Alzheimer's disease. Research has also shown that lemon grass extract can inhibit the growth of cancer cells and induce apoptosis (programmed cell death). By incorporating lemon grass into your diet, you can boost your antioxidant intake and reduce your risk of chronic diseases.
Lemon Grass as a Natural Pain Reliever
Lemon grass has analgesic and anti-inflammatory properties, making it an effective natural pain reliever. It has been traditionally used to alleviate headaches, menstrual cramps, and joint pain. Lemon grass essential oil is also used in aromatherapy to relieve muscle pain and tension. For those looking for a natural pain relief option, incorporating lemon grass into their diet or using its essential oil can provide relief.
Lemon Grass for its Calming Effect
Lemon grass has a calming effect on the body and mind, making it beneficial for those experiencing stress and anxiety. The citrusy scent of lemon grass is known to have a positive effect on mood and can help alleviate feelings of anxiety and tension. Moreover, lemon grass contains an active compound called citronellol, which has been shown to have a sedative effect on the central nervous system. Incorporating lemon grass into your diet or using its essential oil can help to promote relaxation and reduce stress levels.
Lemon Grass as an Insect Repellent
Lemon grass oil is a natural insect repellent due to its high content of citronellal, a compound that is toxic to insects. It has been shown to be effective in repelling mosquitoes, ticks, and other insects. Moreover, lemon grass essential oil is a safer alternative to chemical insect repellents, which can have harmful effects on the body and the environment. For those looking for a natural insect repellent, using lemon grass essential oil can provide protection without the harmful side effects.
Lemon Grass for its Antifungal and Antibacterial Properties
Lemon grass contains essential oils such as citral, geraniol, and limonene, which have antifungal and antibacterial properties. These compounds have been shown to be effective against various pathogens such as E. coli, S. aureus, and Candida albicans. Moreover, lemon grass extract has also been shown to boost the growth of beneficial bacteria in the gut, promoting a healthy microbiome. Incorporating lemon grass into your diet can provide a natural way to fight off infections and promote a healthy gut microbiome.
Lemon Grass in Cooking
Lemon grass is widely used in Asian cuisine for its citrusy flavor and aroma. It is used in curries, soups, stir-fries, and marinades. To use lemon grass in cooking, slice off the tough bottom part of the stalk and remove the outer leaves. The softer inner part can be chopped, crushed, or sliced thinly and added to dishes. Besides cooking, lemon grass can also be used to make tea, which has a refreshing and calming effect.
Lemon grass is an aromatic and flavorful herb that can be used in cooking, tea, and aromatherapy. Besides its culinary uses, it also has numerous health benefits such as boosting the immune system, aiding digestion, and reducing inflammation.
Frequently Asked Questions About Raw Lemon Grass (Citronella)
1. What is raw lemon grass?
Raw lemon grass, also known as citronella, is a tropical herb that is commonly used in Southeast Asian cuisine, especially in Thai dishes. It has a lemony fragrance and a subtle citrus flavor.
2. What are the health benefits of raw lemon grass?
Raw lemon grass is known to have many health benefits. It contains antioxidants, which protect the body against free radicals and may lower the risk of chronic diseases. It also has anti-inflammatory properties and can help reduce pain and swelling. Some studies have shown that lemon grass may have antibacterial and antifungal properties, which can help fight infections.
3. How do you prepare raw lemon grass?
To prepare raw lemon grass, you need to trim off the woody bottom of the stalk and remove the outer layers until you reach the tender, pale yellow inner core. You can then chop, crush or mince the stalk and use it in your recipe. However, it is important to note that raw lemon grass cannot be eaten whole like some herbs, as it has a tough texture that is difficult to digest.
4. What dishes can you make with raw lemon grass?
Raw lemon grass is a versatile ingredient that can be used in a variety of dishes, both savory and sweet. It is commonly used in Thai curries, soups and stir-fries, and can also be added to marinades, dressings and sauces. It can also be used to infuse flavor into beverages like tea, cocktails or lemonade, or added to baked goods like muffins, cookies or cakes.
5. Where can you buy raw lemon grass?
Raw lemon grass can be found in the fresh produce section of most Asian grocery stores, specialty markets or health food stores. It may also be available in the herbs or spice aisle of some supermarkets. When buying raw lemon grass, look for stalks that are firm and tightly packed, with no blemishes or bruises.