11 Health Benefits Of Lemongrass Tea, Recipes & Best Time To Drink

Herbal tea is no longer just our grandmother’s home remedy; it has become a global wellness trend that connects seamlessly with the modern lifestyle, offering natural healing, mindful living, and sustainability.

So today, let’s talk about lemongrass tea and explore the benefits it provides.

Also read: "13 Scientific Health Benefits of Moringa Oleifera for Men & Women"

What is Lemongrass Tea?

An herbal tea known as lemongrass tea is made from the stalks and leaves of the lemongrass plant (Cymbopogon citratus). It has been used for centuries as a traditional medicine in Asia and Africa because of its distinct citrus flavor and aromatic fragrance. This herbal tea is naturally caffeine-free, making it an excellent alternative for those who want to reduce their caffeine intake.

Nutritional Profile of Lemongrass Tea

One cup (240 ml) of unsweetened lemongrass tea, compared to the Recommended Daily Intake (RDI) for an average adult, contains the following nutrients:

11 Amazing Health Benefits of Lemongrass Tea for Men & Women

1. Boost Immunity

• Nutrients: Lemongrass tea provides vitamin C, flavonoids, and antioxidant compounds that support the immune system.

• Benefits: Antioxidants eliminate free radicals in the body, which reduces oxidative stress and ultimately lowers inflammation. Vitamin C and polyphenols enhance white blood cell activity, thereby strengthening the body’s natural defense system.

• Dosing: Enjoy 1–3 cups daily, spaced evenly through the day; you can blend it with ginger, turmeric, honey, or mint for an extra immune-boosting effect.

2. Aids Digestion

• Nutrients: Lemongrass tea contains antioxidants, citral, and small amounts of potassium and vitamin C that provide healthy digestive function.

• Benefits: Citral stimulates digestive enzymes, which in turn prevent undigested food from fermenting in the gut, reducing the chance of excess gas and discomfort.
  Its mild anti-inflammatory properties help protect the stomach lining and promote a smoother digestion process.

• Dosing: 1 cup (about 240 ml), taken up to 2 times a day. For extra digestive support, people often add ginger, mint, fennel, or a squeeze of lemon to the tea.

3. Supports Weight Loss

• Nutrients: Lemongrass tea provides antioxidants like polyphenols, plus trace minerals such as potassium and magnesium that aid metabolism and fluid balance.

• Benefits: It has a mild diuretic effect, meaning it reduces water retention and can temporarily support weight loss, while its antioxidants boost metabolism and help burn more calories.

• Dosing: Drink 1–2 cups, spaced about 8–12 hours apart, and enhance with ginger, lemon, or mint to promote fat metabolism.

4. Reduces Inflammation

• Nutrients: Citral, flavonoids, and phenolic compounds help to reduce inflammation.

• Benefits: These bioactive compounds help reduce pro-inflammatory cytokines, which decreases inflammation while also reducing swelling and tissue damage, promoting better healing.

• Dosing: Enjoy 1–2 cups daily, spaced 6–8 hours apart, and enhance effects with ingredients like ginger, turmeric, or cinnamon.

5. Improves Heart Health

• Nutrients: Potassium, magnesium, antioxidants, and citral improve heart function.

• Benefits: They promote healthy blood circulation in the body, which helps lower cholesterol and maintain blood pressure, supporting overall cardiovascular health.

• Dosing: Drink 1–2 cups a day, about 6–8 hours apart; combine with hibiscus, garlic, or hawthorn berries for making heart-protective tea.

6. Relieves Stress and Anxiety

• Nutrients: Magnesium, citral, and soothing flavonoids that naturally calm the mind and ease tension.

• Benefits: These nutrients reduce cortisol levels, which helps lower stress in the body and relax the nervous system, providing calmness and aiding better sleep.

• Dosing: Sip 1–2 cups daily with 6–8 hours between servings; blend with chamomile, lavender, or lemon balm for enhanced relaxation.

7. Detoxifies the Body

• Nutrients: Potassium, chlorogenic acid, and antioxidant flavonoids that help cleanse the liver and kidneys.

• Benefits: These constituents enhance liver enzyme activity, increasing detoxification, and also boost the kidney’s filtration process, so ultimately toxins and metabolic waste are naturally removed from the body.

• Dosing: Drink 1–2 cups per day spaced 6–8 hours apart; combine with dandelion root, mint, or parsley for stronger cleansing effects.

8. Improves Skin Health

• Nutrients: Vitamin C, zinc, and antioxidant flavonoids that maintain youthful, radiant skin.

• Benefits: They reduce oxidative stress, which minimizes damage to collagen cells and effectively boosts collagen production, keeping the skin strong and radiant.

• Dosing: Take 1–2 cups daily, 6–8 hours apart; enhance with rose petals, aloe vera, or calendula for extra complexion benefits.

9. Regulates Blood Sugar Levels

• Nutrients: Chromium, magnesium, and polyphenolic antioxidants that help maintain steady blood-sugar levels.

• Benefits: They improve insulin sensitivity, which allows glucose to be quickly taken up at the cellular level after meals, resulting in a reduction in blood sugar levels.

• Dosing: 1–2 cups per day at 6–8 hour intervals; blend with cinnamon, fenugreek seeds, or gymnema leaves.

10. Enhances Oral Health

• Nutrients: Antimicrobial essential oils, zinc, and vitamin C that help reduce bacteria and strengthen gums.

• Benefits: Bad breath occurs when the number of bacteria in the mouth increases, but these compounds help reduce bacterial growth, keeping breath fresh, strengthening gum tissues, and maintaining overall dental hygiene.

• Dosing: Rinse or drink 1–2 cups daily with 6–8 hours between servings; combine with clove, sage, or peppermint.

11. Fights Infections

• Nutrients: Citral, vitamin C, and antimicrobial flavonoids are good for the body's ability to fight infections.

• Benefits: These bioactive compounds inhibit bacterial and fungal growth while enhancing the body’s natural defense response.

• Dosing: Consume 1–2 cups daily, spaced 6–8 hours apart; pair with ginger, echinacea, or oregano for stronger infection-fighting support.

You may also read: "12 Natural Viagra Alternatives: Best Foods for Erectile Dysfunction in Men"

How to Make Lemongrass Tea?

Ingredients:

• 2-3 stalks of fresh lemongrass or 1 tablespoon dried lemongrass

• 2 cups water

• Honey or lemon

Instructions:

1. Rinse the lemongrass stalks thoroughly and cut them into small pieces.

2. Boil 2 cups of water in a saucepan.

3. Add the lemongrass pieces and let them simmer for 5–10 minutes.

4. Strain the tea into a cup.

5. Add honey or lemon for extra flavor if desired.

Best Time to Drink Lemongrass Tea

• Morning: Drinking lemongrass tea in the morning can kickstart metabolism and aid digestion throughout the day.

• After Meals: It helps relieve bloating and supports smooth digestion.

• Evening: A cup in the evening can promote relaxation and reduce stress before bedtime.

Conclusion

Lemongrass tea is not just a refreshing drink; it benefits the immune system and supports multiple body organs, making it truly a versatile herbal tea for overall wellness. It’s easy to prepare, and you can enhance its benefits by adding a variety of complementary ingredients.

As Dr. Andrew Weil, a renowned integrative medicine expert, says:

“Herbal teas can be a simple, enjoyable, and effective way to support your health naturally.”

If you want to learn more about your reproductive health, you can consult one of Pakistan’s top nutritionists near you by visiting the website www.apkamuaalij.com. For a quick consultation, dial 0423-2377001 and book your doctor's appointment through Apka Muaalij, the best telehealth platform in Pakistan.

Also learn: "Top 13 Health Benefits of Pumpkin Seeds & How to Use Them"

Frequently Asked Questions (FAQs)

Is lemongrass tea safe for everyone?

Generally, yes, but pregnant or breastfeeding women should consult a doctor.

Does it contain caffeine?

No, lemongrass tea is naturally caffeine-free.

Can children drink lemongrass tea?

Yes, in small amounts and mild strength, but consult a pediatrician for regular use.

How long does lemongrass tea stay fresh?

Freshly brewed tea is best consumed within 12 hours if refrigerated.

Can it be combined with other herbs?

Yes, ginger, mint, or green tea can enhance flavor and benefits.

Can I drink lemongrass tea on an empty stomach?

Yes, but if you have a sensitive digestive system, limit the amount to avoid discomfort.

Is lemongrass tea safe for daily consumption?

Yes, drinking 1–2 cups per day is generally considered safe for most healthy adults.