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| Stinging Nettle (Urtica dioica) |
Many people have an aversion to the weed known as Stinging Nettle (Urtica dioica) especially if they have been a victim of the fine stinging hairs while hiking, going for walks, gardening, etc; however, this plant is a food rich in various vitamins and minerals with numerous health benefits. Although it does not have a strong reputation as a “Superfood” in mainstream nutrition, I believe it is especially since it is thought to have the highest nutritional density than most leafy greens.
Properties of Stinging Nettle
- Highly Nutritive
- Anti-Inflammatory
- Anti-Histamine
- Alkalizing
- Detoxing & Blood Cleansing
- Astringent
- Bone, Joint and Connective Tissue Tonic
- Respiratory Tonic
- Reproductive Tonic
- Blood Sugar Maintenance
- Diuretic & Urinary Tract Tonic
- Galactagogue
- Anti-spasmodic (mild)
- Expectorant (mild)
- Hemostatic
- Counter-Irritant
Health Benefits of Nettle (Urtica dioica)
Stinging nettle has a long historical use in many cultures,
primarily as a highly nourishing food source but is also used to enhance energy
and vitality, to strengthen the body, for numerous health benefits, as a
textile, in bath and body care, etc.
The leaves are so rich in a wide variety of vitamins and
minerals that “100 grams of dried pre-flowering nettle can contain up to 30
grams of protein, almost 3,000 milligrams of calcium, 680 milligrams of
phosphorus, 32 milligrams of iron, 650 milligrams of magnesium, 20 milligrams
of beta carotene, and 3,450 milligrams of potassium along with chlorophyll,
silica, zinc, and vitamins A, C, D and the B complex.” [1]
The nutrient levels can vary between different sources of nettle depending on where it is grown and the quality of soil it is grown in. Also, different nettle infusions and medicinal preparations can vary and extract different vitamins and minerals. Here are some results of a laboratory test comparing the nutrients extracted from a nettle hot infusion, cold infusion, decoction and vinegar infusion.
[2]
The nutrient levels can vary between different sources of nettle depending on where it is grown and the quality of soil it is grown in. Also, different nettle infusions and medicinal preparations can vary and extract different vitamins and minerals. Here are some results of a laboratory test comparing the nutrients extracted from a nettle hot infusion, cold infusion, decoction and vinegar infusion.
[2]
These nutrients, especially calcium, magnesium and silica,
help support and strengthen healthy bones, joints, muscles, tendons, ligaments,
hair, skin and nails. It can help with muscle spasms and cramps, recovering
from surgery or an injury and help prevent or support osteoporosis and
arthritis. Vitamin C and zinc support the immune system and vitamin C also aids
with the absorption of iron, making nettle a great remedy for anemia. The
B-complex and protein are great for nourishing the nervous system while
reducing stress and nervous twitching. Nettle is also thought to have the
highest source of plant based protein making nettle a whole food multi-vitamin
with bio-available and easy to absorb nutrients.
The chlorophyll gives the plant it’s dark and rich green color and also provides an alkaline pH which is very beneficial for the overall health of our body, cellular metabolism and the functions of many of our organ systems.
Nettle reduces inflammation body wide so it is a great
remedy for arthritis, gout and skin inflammatory conditions such as eczema,
psoriasis and hives. The detoxing and blood cleansing actions also aid with
these conditions as it helps to flush uric acid build up and metabolic waste
aiding with symptomatic relief of pain and inflammation while also cleansing
toxins from the blood which try to release through the skin. Along with its
blood cleansing, nettle is also a diuretic which helps flush the body of excess
water and toxins. It supports and tones the entire urinary tract system and
kidneys.
Nettle strengthens the respiratory system making it a great
remedy for frequent sinus or lung infections, asthma and allergies. The mild
anti-spasmodic and expectorant actions aid with coughs, congestion and asthma.
It also has anti-histamine effects which can be used to prevent or reduce the
symptoms of allergies. Nettle is most effective when taken regularly especially
the season before allergies are expected or before you are exposed to an
allergen.
The astringent nature of nettle pulls dampness from the body
and tightens boggy tissues to facilitate detoxing. It helps dry out excess
mucous from the sinuses and lungs and tones various organ systems, especially
reproductive. Nettle has a long historical use to support male and female
reproductive health. The leaves strengthen, tone and nourish the uterus which
supports women’s cycles, irregular bleeding, preparing for pregnancy, pre and
post natal care, menopause, etc. Nettle root and seed are thought to be more
specific for male reproductive and prostate health.
Stinging nettle is thought to help with mild liver support, lowers blood sugar levels, reduce appetite and food cravings and aid those
who are fasting, dieting or those with eating disorders. Just use caution if you use diabetic medications or insulin as nettle can strengthen or add to their effects and cause blood sugar levels to get too low.
Even though most people find the sting from handling or
touching fresh nettle a nuisance, the topical counter-irritating nature can be
medicinal and soothing for deep pain from achy bones, joints, arthritis or gout.
The temporary skin irritation does act as a distraction but also increases
circulation to help ease pain and stiffness.
Misc Uses of Nettle:
Beauty Care
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| Nettle is known to strengthen hair |
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| Nettle Twine |
Nettle
has a very long history in the textile industry and is considered a more
sustainable, durable and higher quality source for fiber than cotton. Nettle
has a short growth cycle, is low maintenance, does not require many resources
to grow and has natural resistance so it can be easily cultivated without
chemicals. Nettle fiber has a similar texture to flax and hemp. Nettle fiber
became widely used by the German army during the First World War when there was
a shortage of cotton for the soldiers' uniforms. The uniforms for Napoleon's
armada were also made from nettles. [3] Nettles were among the most important
fiber plants for many Native Americans. [4]
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| Wool being dyed in a Nettle Infusion |
Natural Dying
The juice of the stems and leaves or
a strong tea infusion have been used to produce a natural green dye. If you
simmer the roots, it yields a natural yellow dye. The dye can be used on
clothes, linens, crafts, Easter egg dying, natural food coloring, homemade
natural paints, etc.
Gardening
The
highly nourishing properties of nettle can be very beneficial for the garden.
Plant and grow nettle to re-mineralize the soil and replenish nitrogen levels.
Use it in companion and biodynamic gardening to make neighboring plants more
resistant to disease and attacks by insect pests. When grown with aromatic
herbs such as Valerian and Mint, it is said to increase their production of
aromatic oils. [5] Add nettles to your compost especially for the high silica
and nitrogen. Make a strong compost tea using fresh or dried nettle which can
be used as a foliar spray or as natural nutrients when watering.
Nettle for Pets
Animals love nettle and can really benefit from the nutritional properties of the plant. You can sprinkle nettle powder in your pet’s food as a whole food multi-vitamin. Nettle will help your pet heal from an injury, strengthen weak bones or joints, ease arthritis, reduce general inflammation, treat and prevent allergies, help with urinary weakness and frequent urinary tract infections,mild detoxing and blood cleansing. Use ½ tsp of nettle powder per pound of food for dogs, up to 1/3 teaspoon of powder per meal for cats and feed the dried leaves to herbivore farm animals. [6]
You can also make a tea/broth and have them drink it or mix the infusion into
their food.
Make a strong tea and either spray on or use as a wash on
your animals coat to help reduce skin dermatitis. Nettle can be especially beneficial for
animals allergic to fleas.
Skin Dermatitis
Spray (Anti-inflammatory and Anti-histamine)
Have your pet take it internally and make a strong tea to
spray on the coat to sooth topical skin dermatitis. I like to use 1 part nettle,
comfrey leaf and calendula with ½ part eye bright and yarrow in a tea to sooth
and heal any irritation from dermatitis.
Growing, Harvesting & Drying
Nettle
You
will commonly see Nettle growing in thick patches in fertile damp soil and
semi-shaded areas
such as near river beds, creaks, ponds, lakes, along forest
trails and sometimes in your yard or garden. It can be found throughout North
America, Europe, Africa and Asia. It is an
herbaceous perennial with single stocks growing anywhere between 2-10 feet
tall. The leaves are dark green with serrated edges. Some varieties have round
shaped leaves while others are narrow and long but they all form a sharp tip
and have stinging hairs especially on the underside of the leaves. The green or
purplish stems are square with opposite leaves. [7] In early to late summer the
plant starts to produce tiny pearl-like cream colored flowers which bloom under
the leaves and attract a wide variety of bees, butterflies, moths, lady birds
and many other insects.
Late
winter and early spring are the most ideal times to harvest nettle. You want to
harvest the new growth and tender tops of the plant before the plant starts to
flower. Avoid harvesting this plant while in bloom as the plant develops
cystoliths which are gritty particles that can irritate the kidneys. [8] Wear gloves, long sleeves and thick pants such as jeans when harvesting to avoid being stung; however, if you have a close relationship with the plant and are gentle while harvesting it, you can avoid or limit being stung when harvesting without gloves.
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| The fine hairs of stinging nettle |
You can propagate stinging nettle if you provide it with
rich moist soil and semi-shade. Re-plant
the root/rhizome or lightly sprinkle the seeds in your yard, bed or in a pot. You
may need to contain it to prevent it from taking over your yard or garden. Also
try and keep it away from the reach of young children. Stinging nettle will attract butterflies and are a great habitat and food source for caterpillars.
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| Nettle in flower |
If you plan on drying the nettle you can gather a few nettle branches, rinse them well and bundle them loosely with string or a rubber band. Hang them from the ceiling in a dry, cool and well ventilated room avoiding direct sunlight. Rotate the bundles as needed until the leaves are fully dried and crumble. Remove the leaves from the stem and store them whole or gently pulse grind by adding the whole leaves in a blender. Turn on the low setting for 1-2 seconds at a time for a few repetitions until the leaves are broken. Or leave the blender on to powder the leaves. Store your dried nettle in a glass jar or tightly sealed container and store in a cool, dry and dark place. It is recommended to use the whole or cut leaves within 12 months and the powdered herb within 6 months.
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| Fresh nettle bundles drying |
Using Fresh Nettle
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| Fresh Nettle cooked in Soup |
Fresh Nettle Tea/Infusion
Fill a jar, tea press or tea pot 1/2 full of loosely packed freshly chopped nettle leaves. Bring water to a boil, remove from heat and pour it over the leaves filling the jar up to 1 inch from the top. Cover and allow the infusion to steep at least 30 minutes but it is recommended to steep for up to 12 hours. Allowing a longer steep will infuse even more vitamins and minerals from the nettle. You can always gently warm the tea up on the stove until you start to see steam rise if you prefer to drink your tea hot.
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| Nettle Juice |
Take fresh leaves and put in your juicer. Drink immediately
or freeze in ice cube trays and/or small containers to thaw out as needed. You
can also preserve the fresh juice with 25% alcohol and store in the fridge for
up to 6 months. [9] If you have access to other fresh edible herbs
and greens you can also include them with the nettle.
Wild Herb Juice
(all fresh herbs)
1 part nettle leaves
½ part chickweed, cleavers
¼ part dandelion greens and flowers, plantain leaves
Add a fresh sprig of rosemary, some fresh ginger or mint for
added flavor and health benefits.
Add an apple, banana or some honey to natural sweeten. I also like including celery or cucumber for added flavor and benefits.
Add an apple, banana or some honey to natural sweeten. I also like including celery or cucumber for added flavor and benefits.
Place all ingredients in your juicer and enjoy this
delicious and highly nourishing juice. If needed, freeze or preserve the juice
as mentioned above.
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| Nettle Pesto |
1-2 cups olive oil (use less for a dip or spread and more
for a sauce)
½ cup pine nuts
2-3 cloves of garlic
3-4 cups of fresh nettle greens
1 cup dandelion flowers (optional)
¼ cup grated parmesan
Salt and Pepper to taste
Combine oil, nuts and garlic into a blender or food processor and blend until creamy. Slowly add fresh nettle greens and puree
well. Remove from blender and mix in Parmesan cheese, salt and pepper.
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| Steamed Nettle Greens |
Steam fresh nettle leaves until fully cooked, usually about
15 minutes. Toss with olive oil, fresh lemon juice and either feta or goat
cheese. Add salt and pepper to taste.
Sautéed Garlic
Nettles
Gently sauté fresh nettle greens with sliced or minced
garlic and butter or your favorite cooking oil for 15 minutes. Add a splash of
lemon and salt and pepper to taste.
Nettle Salad
Steam or sauté fresh nettle leaves with any other veggies or greens of choice. I like to saute everything in Turmeric Infused Ghee, Avocado Oil or Olive Oil. I then cover everything and add a little splash of bone broth, veggie broth or herbal infused tea, cover and let it continue to steam/saute. I then toss with either balsamic vinegar and an herbal infused apple cider vinegar or a vinaigrette. For different variations add goat cheese, dried
cranberry, walnuts, sunflower seeds, pumpkin seeds, sprouted seeds, Nourishing Seaweed Sprinkle, etc.
Sauteed Veggies with Nettle, Dandelion, Shitake Mushrooms
& Tulsi Basil Vinaigrette
1 cup Fresh Nettle, cut/chopped into large pieces
1 cup Fresh Shitake Mushrooms, diced
½ cup Fresh Dandelion greens chopped into small pieces
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| Sauteed Veggies with Nettle, Dandelion, Shitake & Tulsi Basil Vinaigrette |
½ cup Bok Choy
½ cup Asparagus, cut into 1-2 inch pieces
½ cup Carrots, diced
½ cup Cauliflower
3-4 tbsp Pine Nuts
3 tbsp Turmeric Infused Ghee
3-4 tbsp Tulsi Basil Vinaigrette
1 -2 tsp Nourishing Seaweed Sprinkle
Optional: Chevre Goat Cheese
Melt ghee in pan and toast pine nuts for 1-2 minutes or
until they turn light brown. Add mushrooms and nettle, toss until lightly
coated with ghee and cover for 5 minutes, stirring 1-2 times. Add additional
greens and veggies, in this case dandelion, bok choy, asparagus, carrots and cauliflower,
the Nourishing Seaweed Sprinkle and the Tulsi Basil Vinaigrette Dressing. Stir
well, cover and lightly simmer for 3-5 minutes.
Optional: Crumble Chevre Goat Cheese over dish before
serving (not shown in picture)
Makes 2-3 Servings
Pickled Nettles
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| Pickled Nettles ~ Image from MRH |
Loosely fill a mason jar about ½ - ¾ full with the fresh young leaves of the plant. I also really enjoy adding a couple cloves of garlic, sprigs of fresh thyme and rosemary, 1-2 bay leaves, some peppercorns and a pinch of salt for added flavor. Fill the jar with your choice of food grade vinegar making sure the nettle leaves are free flowing and completely covered. Let it sit for 8-12 weeks. Eat the pickled leaves as they are or add to salads, stir fries, cold pasta dishes, etc. Use the leftover vinegar in salad dressings or marinades.
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| Fresh Nettle Tincture |
Loosely fill a mason jar ¾ full of fresh nettle leaves. You
can use whole leaves or chop into smaller pieces. Fill the jar with your
alcohol of choice (i.e. vodka, rum, brandy, grape, grain, etc) leaving about an
inch from the top. Stir the leaves and release any air bubbles. You want the
herb to be able to move freely in the jar. Seal and store in a cool, dark and
dry place for 4-6 weeks, shaking daily. Strain using cheese or muslin cloth or
a fine stainless steel mesh strainer. Store your extract in a colored glass
dropper bottle. Take anywhere from a few drops up to 3 droppers full 1-3 times
a day for general support. If using to reduce an allergic reaction take every
1-2 hours or as needed until symptoms subside.
Nourishing Vinegar
1 part nettle, horsetail
½ part rosemary, dandelion leaf
¼ part alfalfa, dandelion flowers (if available), calendula
Optional: Add additional culinary herbs and a small amount
of garlic and onion
To make: chop all herbs into a mason jar and completely
saturate with apple cider vinegar until there is at least 1 inch of extra
vinegar covering the herbs. Let it sit for 2-3 weeks shaking daily. Strain the
herbs using a stainless steel mesh strainer, cheese cloth or muslin and use as
a marinade or incorporate into your cooking and salad dressings. Use fresh
herbs when available; otherwise, the dried herbs will be great to use as well.
Vinegar Hair and
Skin Rinse
1 pt each nettle, horsetail
½ pt each sage, rosemary
¼ part mint
Fill a jar about ¾ full of chopped herbs and cover
completely with apple cider vinegar. Stir to release air bubbles and make sure
all herbs are saturated. Let it sit for 1-2 weeks, shaking daily. Strain the
herbs using a stainless steel mesh strainer, cheese cloth or muslin. Use the vinegar
infusion as a hair wash/rinse or store it in a spray bottle to spray in the
hair and on your skin. Overtime, the herbs will strengthen and stimulate
healthy hair, nail and skin growth. Use fresh herbs when available; otherwise, the
dried herbs will be great to use as well.
Using Dried Nettle
Dry your nettle harvest and store in jars for use all year
long. You can also purchase dried nettle from
any herb store, many natural grocery stores and online. Add dried nettle directly into your food. I especially like to add handfuls of the leaves in my soups, stews, sauces, beans, lentils and grains. Try sprinkling a small amount in eggs, potatoes, on salads, pizza and pasta dishes. Mix in with cream cheese or goat cheese spreads and serve on a bagel, wrap, crackers or in cream cheese puffs. You can make nettle tea and use it as a water substitute in your general cooking or mix nettle leaf powder in your smoothies, juice, yogurt, hot cereals, nut butter balls, etc. The culinary possibilities are endless for this delicious and nutritious plant.
any herb store, many natural grocery stores and online. Add dried nettle directly into your food. I especially like to add handfuls of the leaves in my soups, stews, sauces, beans, lentils and grains. Try sprinkling a small amount in eggs, potatoes, on salads, pizza and pasta dishes. Mix in with cream cheese or goat cheese spreads and serve on a bagel, wrap, crackers or in cream cheese puffs. You can make nettle tea and use it as a water substitute in your general cooking or mix nettle leaf powder in your smoothies, juice, yogurt, hot cereals, nut butter balls, etc. The culinary possibilities are endless for this delicious and nutritious plant.
Nettle Tea
Bring
water to a boil and remove from heat. Add 1 heaping tbsp of dried nettle or 3
tbsp of freshly chopped leaves per 8 ounces of water. Cover and let it sit for at least 20 minutes. Strain out or remove
the leaves and enjoy a delicious and nourishing cup of tea. This method makes a mild herbal tea beverage.
Nettle Infusion
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| Nettle Infusion |
You can also make a stronger and more nourishing tea infusion by steeping 1 ounce of dried nettle leaf (by weight) in 1 quart of recently boiled water. Allow
the tea to infuse overnight or up to 12 hours. Allowing a longer
steep will infuse even more vitamins and minerals from the nettle and yield a strong and rich beverage. You can
always gently warm the infusion up on the stove until you start to see steam rise if
you prefer to drink your it hot.
If you enjoy sun or lunar infusions, let the tea infuse in the sun or moon light.
Calcium Tea
1 part nettle, oatstraw
½ part horsetail
¼ part rooibos, comfrey leaf
You can also add a small amount of mint, cinnamon or ginger
for added flavor.
Follow instructions above for making tea infusion.
Nutritive-Rich Tea
1 part nettle, oatstraw
½ part red clover, red raspberry, rooibos, rosehips,
marshmallow root
¼ part alfalfa, dandelion leaf
You can also add a small amount of mint, cinnamon or ginger
for added flavor.
Follow instructions above for making tea infusion.
Iron Syrup
¼ cup nettle leaf
2 tbsp dandelion leaf, rose hips
1 tbsp Alfalfa, yellow dock, dandelion root, orange peel
Bring 20 oz of water to a boil on the stove and add yellow
dock and dandelion root. Cover, reduce heat and simmer for 20-30 minutes.
Remove from heat. Add all other herbs and more water if needed. All herbs should
be completely covered and be able to move freely in the pot. Let the infusion
sit covered for 6-8 hours. Strain and add ¼-1/3 part honey. You can also add
molasses for added iron, calcium and potassium support. Store in the fridge and
take 1 tbsp 1-3 times daily.
Nettle Powder
You can easily and creatively add nettle leaf powder to many
meals including smoothies, juice,
yogurt, oatmeal or other hot cereals, baked goods such as breads and desserts, crackers, cream sauces, nut butter spreads, herbal nut butter balls, honey, etc. Or try the following Superfood Powder Recipe below…
yogurt, oatmeal or other hot cereals, baked goods such as breads and desserts, crackers, cream sauces, nut butter spreads, herbal nut butter balls, honey, etc. Or try the following Superfood Powder Recipe below…
Superfood Powder Blend
1 part nettle powder
½ part dandelion lf powder, astragalus root powder, maca
root powder (optional for energy)
¼ part alfalfa powder, raw cacao powder
1/8 part spirulina powder and ginger or cinnamon powder for
flavor (optional)
Nettle Butter
Crackers
1 ½ cups whole wheat flower
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| Nettle Cookies |
½ tsp salt
½ cup creamy peanut or almond butter
1/3 cup water (or substitute nettle tea for added nutrition)
2 tbsp nettle powder
½ tsp cinnamon powder
1 tbsp molasses (optional)
Honey to taste
Preheat oven to 325 degrees and mix together all
ingredients. Roll dough out on wax paper until it is as thin as you can get it.
Use cookie cutters to cut out fun shapes or cut into bite sized pieces. Place on
cookie sheet and cook for 5 minutes. Flip and bake for 2-3 minutes or until
golden brown.
The Latin name of the nettle Urtica
comes from the word 'uro' which means to burn. The latin name of the plant dioica
means 'two houses'. This refers to the fact that the male and female flowers
are normally carried on separate plants. It is possible that the 'nettle' is
derived from Noedl meaning a needle, referring to the stinging mechanism
in the nettle plant. Others suggest that it comes from the Latin nere
and other similar old European verbs meaning to sew.
If you get stung by nettle when harvesting it, apply the
milky sap from inside the steam to reduce and neutralize the irritation.
Roman soldiers posted in Britain were reputed to have
brushed their limbs with nettles so the stings would warm them in the cold
climate.
Native American braves would flog themselves with nettles to
keep themselves awake while on watch.
Nettles were often hung in bunches in larders because of
their fly repellent properties.
Horse breeders have often added nettle seeds to horse feeds
to give the animals a sleek coat.
“Within the Buckingham Palace gardens nettles play an important
role in the wildlife habitat areas providing a valuable food source for
caterpillars.”
Mark Lane
- Head Gardener, Buckingham
Palace
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| Peacock Butterfly larvae feeding on Stinging Nettle |
Interesting and Fun Nettle Quotes
“When in doubt, use
Nettle”
“Out
of this nettle, danger, we pluck this flower, safety.”
William Shakespeare; Henry IV, Part I
“Tender handed stroke
a nettle, and it stings you for your pains; Grasp it like a man of mettle, and
it soft as silk remains.”
Aaron Hill
“For the courage of
greatness is adventurous and knows not withdrawing, but grasps the nettle,
danger, with resolute hands, and ever again gathers security from the sting of
pain.”
Vera Brittain
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| Stinging Nettle attracts butterflies and are an important habitat and food source for them. |
***I would love to hear your thoughts. Please share your favorite recipes and uses for Nettle in the comments below.
References:
[1] Herbs
for Pets: The Natural Way to Enhance Your Pet’s Life, Second Edition; Page 153
By Gregory
Tilford and Mary Wulff; Copyright 2009
[2] Herb Mentor: A Study on the Minerals in Nettle Herbal Tea and Other Preparations
By
http://www.herbmentor.com/minerals-in-nettle-herbal-tea/
[2] Herb Mentor: A Study on the Minerals in Nettle Herbal Tea and Other Preparations
By
http://www.herbmentor.com/minerals-in-nettle-herbal-tea/
[4] Green
Man Publishing; Excerpts from “Uses of Wild Plants”
[5] Green
Man Publishing; Excerpts from “Uses of Wild Plants”
[6] Herbs
for Pets: The Natural Way to Enhance Your Pet’s Life, Second Edition; Page 153
By Gregory
Tilford and Mary Wulff; Copyright 2009
[11] Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide; page 176
Rosemary
Gladstar; Copyright 2012
By: Candice Brunlinger, Herbalist
This article was featured in Humboldt Herbals' monthly newsletter for March 2015. Click here to subscribe.
About the Author:
Candice Brunlinger has
been studying and practicing herbal healing since 2004. Her interests include
incorporating plant medicine as a way of living, making herbal remedies,
cooking, growing herbs, gardening, teaching, writing and being a mom. She
teaches for the Northwest School of Botanical Studies & Humboldt Herbals,
Volunteers as a farm Herbalist, has a small clinical practice and an herbal
product line, Herbal Infusions.
You can visit her Nourishing
Herbs blog or become a member of her facebook group Herbal Living.
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| Me and my almost 3 year old son |
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