If you’ve ever walked through a damp field or forest, you might’ve felt an irritating sting on your leg after accidentally brushing up on a plant.
Chances are that you’ve encountered a stinging nettle – a common plant that grows anywhere damp and fertile.
While the plant has a memorable sting, it also has a great reputation as an herbal remedy. When it is processed, the stinging nettle is perfectly safe for consumption. From reducing arthritis pain to diabetes management, this plant has a lot of therapeutic uses to offer.
But first, let’s get to know all bout the stinging nettle plant:
What is Organic Nettle Leaf?
The stinging nettle (Urtica dioica) is an herbaceous plant that is native to Asia, Europe, and Africa, which can now be found worldwide. Nettle plants are covered with hairs which act as miniature needles that can inject the skin with histamine, folic acid, and other substances that cause irritation and rashes on the skin.
Ancient civilizations believed that the nettle plant has medicinal benefits. Early Egyptians used nettle as a cure for arthritis. In traditional Anglo-Saxon medicine, the nettle plant was used to treat rheumatism, upset stomachs, influenza, and muscle pain. It is even recognized in traditional Chinese medicine, categorized under herbal remedies that cure arthritic and rheumatic conditions. [1,2]
In Nepal, the nettle leaf is normally consumed as a vegetable that is typically added to soups, stews, and as a side dish to complement dishes.
5 Benefits of Nettle Leaf
- It can help relieve arthritis
Treating arthritis symptoms is one of the many uses nettle leaf is known for.
It turns out that a lot of traditional medicine was correct in determining how and what nettle leaf can be used for. In one study, it is confirmed that the stinging hairs of the nettle plant has the ability to relieve pain and reduce inflammation. [3]
In one clinical study, 81 people with osteoarthritis were given with a supplement containing fish oil, vitamin E, and stinging nettle, while a control group was given with a placebo. After three months, the people who were given supplements reported needing less of their prescribed anti-inflammatory medications, indicating that the incidence of inflammation was significantly reduced.[4]
While further studies have yet to strengthen the scientific basis behind the nettle leaf’s anti-inflammatory properties, it is still considered an effective supplementary treatment for arthritis.
- It can help lower blood pressure
High blood pressure is one of the most common medical conditions that puts people at a higher risk of developing a stroke or other serious heart conditions.
The consumption of organic nettle leaf can help regulate your blood pressure levels in various ways. First, nettle extract was found to be linked with promoting nitric oxide production, which dilates blood vessels and thus decreasing blood pressure. [5]
In the same study, nettle was discovered to have compounds that may act as calcium blockers, which are drugs that work by reducing calcium content in the blood, effectively making it easier for the heart to pump blood. [5]
And while it can help relax your cardiovascular system, it was also found to raise antioxidant levels in the heart as well, protecting it from harmful free radicals. [6]
- It can help control blood sugar
For people who are suffering from diabetes, organic nettle leaf may be next herbal remedy for your symptoms.
In both human and animal tests, the nettle leaf was found to be capable of stabilizing blood sugar levels. It also contains compounds that are capable of imitating insulin, although the mechanism behind this is yet to be understood. [7]
In one case study, a diabetic 57-year-old male was prescribed metformin, a first-line medication in treating Type 2 Diabetes. At the same time, he started taking stinging nettle capsules as a supplementary treatment, but eventually decided to take the capsules alone. Even with taking nettle capsules only, his blood sugar levels stayed within normal levels – and upon stopping, his blood sugar levels immediately rose. [8]
- It may treat enlarged prostate glands
Thanks to the nettle’s anti-inflammatory properties, it is also capable of relieving the symptoms of an enlarged prostate gland, also known as benign prostatic hyperplasia (BPH).
It was confirmed that organic nettle leaf contains the anti-inflammatory compound beta-sitosterol, which is able to reduce prostaglandin levels.[9] Prostaglandin is a hormone found in various parts of the body, which acts as a signal for functions of the organ/part they’re made in. In the prostate, prostaglandin is responsible for initiating inflammation.
- It is rich in nutrients
In general, nettle leaf is abundant in vitamins and minerals which make it such a beneficial supplement to our diets. [10]
Some of the vitamins that can be found in nettle leaves are vitamins A, C and K, with some variants of the B vitamins. It is also jam-packed with essential minerals, such as calcium, potassium, iron, magnesium, phosphorus, potassium, and sodium. Regular consumption of nettle can help you meet your daily requirements, especially if you’re inclined on eating plant-based foods.
Nettle is also rich in carotenoids, such as lutein and beta-carotene, with the latter being known to aid in restoring the retina.
Nettle leaf is also a good source of the good fats, linolenic acid, palmitic acid, stearic acid, and oleic acid, which are all essential in maintaining good heart health.
Best Ways to incorporate Nettle Leaf in Your Diet
For such a simple-looking plant, the nettle leaf’s abundance of benefits is truly a miracle of nature.
Now, you may be wondering how exactly you can consume nettle leaf. After all, it seems to be dangerous to be eating something that can sting your skin, right?
Here are some easy and accessible ways you can consume nettle leaf if you’re interested in adding it to your diet.
As an ingredient
When prepared properly, the nettle leaf can be used as a vegetable in soups, stews, and stir-fry. As mentioned earlier, nettle is a common ingredient in Nepalese food, as it is abundant in their lands.
Some examples of food you can make out of nettle leaf include nettle pizza, nettle salad, sautéed nettle leaves, nettle pesto, creamy stinging nettle, and nettle smoothies.
it is said that nettle tastes almost like spinach, with a distinctive punch reminiscent of arugula. This makes nettle leaf a perfect addition to cream and tomato-based dishes.
Avoid eating nettle raw as its hairs will irritate your tongue, which will make you feel uncomfortable for a long time.
As a tea
Like most herbaceous plants. the nettle leaf can be dried and used to make delicious herbal tea. This is one of the best ways to get the most nutrients out of a serving of nettle, as there is very little processing involved.
Dried nettle leaves can be purchased as a loose-leaf variant or in tea bags. But if you live where nettle commonly grows, it’s best to harvest and dry them yourself.
For a basic nettle leaf tea recipe, simply steep the appropriate amount of leaves in the desired amount of water. Boil the water, and let it rest for 5 minutes. When it’s slightly cooled, strain the tea as you pour into a teacup. You can also add honey, cinnamon, or sugar according to your preference.
As capsules
If fresh nettle isn’t readily available in your area, taking nettle essence in capsule form is also a great idea. Since it contains nearly all the essential nutrients your body needs, it would make a great supplement that will help boost your health and immunity. Partnered with a healthy lifestyle, of course!
Consult your doctor first especially if you’re currently taking medications. The compounds present in nettle extract may interfere with your medications. Your doctor will know the proper dose for you body and how often you should take it.
Harvesting Nettle Leaves
If you live in an area where stinging nettles are common, harvesting them for your own consumption would be a great idea. However, there are some precautions you must take while foraging nettle leaves for yourself, especially if you’re not getting them from your own garden.
The nettle plant’s growing season is between spring and summer, which is the best time to harvest them. This is because nettle plants tend to be tougher and bitter if they’ve grown taller than one foot and had already started flowering.
Like all plants, the nettle absorbs everything around it. Therefore, you should avoid harvesting nettle plants located in roadsides and other polluted areas, as well as in places where pesticides could’ve been used.
When harvesting nettle leaves, wear gloves to avoid irritating your hands. It’s not called THE stinging nettle for nothing!
Precautions
Aside from the fact that it can sting your skin upon contact, the nettle leaf is generally safe for consumption when prepared. But if you’re already allergic to similar types of plants, avoid the consumption of nettle leaves as it may also cause a lethal allergic reaction (although this is quite rare).
Nettle leaves are also a mild diuretic, so if you have a preexisting kidney condition, avoid it to prevent further damage to your kidneys.
Because research has yet to confirm its effects on babies and children, pregnant women, nursing mothers, and young children should avoid consuming nettle for therapeutic purposes.
Summary
For a plant so common and sometimes considered a nuisance, the nettle plant is another one of nature’s gifts that people should be aware of. Its abundance of vitamins, minerals, and other healthy compounds make it a healthy addition to people’s diets.
It has the power to relieve arthritis, stabilize blood pressure levels, and can even treat painfully enlarged prostate glands.
It is also a versatile ingredient that can be added to pizza, pasta, smoothies, stir-fry, and even smoothies!
References
[1] Adhikari, B. M., Bajracharya, A., & Shrestha, A. K. (2015). Comparison of nutritional properties of Stinging nettle (Urtica dioica) flour with wheat and barley flours. Food science & nutrition, 4(1), 119–124. https://doi.org/10.1002/fsn3.259
[2] Stinging nettle leaves. (n.d.) Retrieved from: https://www.meandqi.com/herb-database/stinging-nettle-leaves
[3] Rayburn, K., Fleischbein, E., Song, J., Allen, B., Kundert, M., Leiter, C., & Bush, T. (2009). Stinging nettle cream for osteoarthritis. Alternative Therapies in Health & Medicine, 15(4), 60.
[4] Jacquet, A., Girodet, P. O., Pariente, A., Forest, K., Mallet, L., & Moore, N. (2009). Phytalgic, a food supplement, vs placebo in patients with osteoarthritis of the knee or hip: a randomised double-blind placebo-controlled clinical trial. Arthritis research & therapy, 11(6), R192. https://doi.org/10.1186/ar2891
[5] Qayyum, R., Qamar, H. M., Khan, S., Salma, U., Khan, T., & Shah, A. J. (2016). Mechanisms underlying the antihypertensive properties of Urtica dioica. Journal of translational medicine, 14(1), 254. https://doi.org/10.1186/s12967-016-1017-3
[6] Testai, L., Chericoni, S., Calderone, V., Nencioni, G., Nieri, P., Morelli, I., & Martinotti, E. (2002). Cardiovascular effects of Urtica dioica L. (Urticaceae) roots extracts: in vitro and in vivo pharmacological studies. Journal of ethnopharmacology, 81(1), 105–109. https://doi.org/10.1016/s0378-8741(02)00055-7
[7] Domola, M. S., Vu, V., Robson-Doucette, C. A., Sweeney, G., & Wheeler, M. B. (2010). Insulin mimetics in Urtica dioica: structural and computational analyses of Urtica dioica extracts. Phytotherapy research : PTR, 24 Suppl 2, S175–S182. https://doi.org/10.1002/ptr.3062
[8] Hailemeskel, B., & Fullas, F. (2015). The use of Urtica dioica (stinging nettle) as a blood sugar lowering herb: a case re-port and a review of the literature. Di-abetes Res Open J, 1(5), 123-127.
[9] Nyamai, D. W., Arika, W. M., Rachuonyo, H. O., Wambani, J. R., & Ngugi, M. P. (2016). Herbal management of benign prostatic hyperplasia. Journal of Cancer Science & Therapy, 8(5), 130-134.
[10] Upton, R. (2013). Stinging nettles leaf (Urtica dioica L.): Extraordinary vegetable medicine. Journal of Herbal Medicine, 3(1), 9-38.
