Nettle: Harness the Nutrient-Rich Magic for Whole-Body Wellness
Nettle (Urtica dioica) might be best known for its sting, but don’t let that scare you away from this incredible plant.
Beneath its prickly exterior lies a wealth of nutrition and healing properties that make it one of the most nourishing herbs out there. From boosting your energy to easing arthritis pain, nettle has something to offer almost everyone.
But it isn’t a newcomer to the world of herbal medicine. It has a rich history dating back centuries and has even found a place in folklore.
A Plant Steeped in History
Historically, nettle has been used as a healing herb in cultures around the world. The ancient Egyptians valued it for treating arthritis and other ailments, while the Romans used it to keep themselves warm on cold, damp days.
Roman soldiers would actually whip themselves with fresh nettles, a practice they believed would increase circulation and drive out the chill—a form of urtication that’s still used today for pain relief.
In more recent European folklore, it was thought to ward off evil spirits and bad luck. People would hang nettle in their homes or carry it in pouches for protection.
While we don’t turn to nettle for magical protection these days, it’s clear that people have long recognized the power of this mighty plant.
Cooking with Nettle: A Tasty Addition to Your Meals
Beyond its medicinal uses, it’s also a delicious and nutritious addition to your kitchen. When you pick the tender young tops, they can be cooked just like spinach and added to a variety of dishes. Be sure to use gloves to help you pluck or snip the little tops.
Whether you sauté them, add them to soups, or use them as a base for stews, nettle brings a rich, earthy flavor along with its nutrient-packed goodness. And don’t worry—once it’s cooked, it completely loses its sting!
One of my favorite ways to use nettle is in a pesto. (You can find that recipe here.) When blended, it also loses its sting, leaving behind a vibrant, nutrient-rich pesto. It’s perfect for tossing with pasta, spreading on sandwiches, or using as a dip. It’s a creative and delicious way to enjoy nettle’s benefits beyond herbal infusions!
Nettle is Packed with Nutrients
Nettle is a nutritional powerhouse. It’s loaded with essential vitamins and minerals like calcium, manganese, magnesium, vitamin K, carotenoids, and even protein. This makes it a fantastic addition to your diet. Especially if you’re looking for a natural way to boost your nutrient intake.
One of the easiest ways to tap into its benefits is by making a nourishing nettle infusion. The infusion captures all of its minerals, creating a deeply nourishing drink that supports overall health.
Nettle’s food-like quality, combined with its high mineral content, makes it especially great for skin, hair, and nails. Over time, a daily nettle infusion can help promote stronger, healthier hair and nails. And it’ll also give your skin that healthy glow we all crave.
Seasonal Allergies Got You Down?
If you’re like many people who suffer from seasonal allergies, nettle could be your new best friend.
Nettle helps stop the overproduction of histamines that your body releases when faced with allergens like pollen or dust. By drinking a nourishing infusion of nettle every day—ideally starting about a month before allergy season—you can reduce allergy symptoms naturally.
The infusion is simple to make: use 1 ounce of dried nettle per quart of freshly boiled water, and let it steep for 4 to 8 hours or overnight. Strain and drink at room temperature or reheat. You’ll want to drink it up within the next 24 hours or so.
When I make this infusion, I love to mix it with oat straw. This helps tone down the grassy flavor of nettle while also giving a nutritional boost to the infusion.
Strong Bones, Healthy Energy
The combination is fantastic for supporting bone health, especially when it comes to conditions like osteopenia and osteoporosis. The calcium, magnesium, and other nutrients in nettle support bone density and strength. And the infusion’s high mineral content keeps energy levels up throughout the day.
Some folks even use it as a natural alternative to iron supplements, thanks to its impressive iron content. It’s a gentler, more easily absorbed option for those looking to maintain healthy iron levels without relying on synthetic supplements.
Pain and Inflammation Relief
Nettle is also a great choice for reducing inflammation. Inflammation is often at the root of chronic conditions like arthritis. Nettle can help ease that pain by lowering inflammation markers in the body.
Regularly drinking nettle infusions can help reduce the pain associated with arthritis. And there’s another method of using it for pain relief you might find surprising called urtication.
Urtication involves lightly slapping the affected area with fresh stinging nettle. While this might sound counterintuitive, the sting from nettle can actually alleviate joint and muscle pain for several days. It’s a traditional practice that has stood the test of time for good reason!
Diuretic and Kidney Support
As a diuretic, nettle encourages the body to release excess water, which can be especially useful if you struggle with water retention. Its seeds are also known to support kidney health, making them a valuable tool for anyone looking to strengthen or restore kidney function.
Interestingly, nettle seeds are also considered an adaptogen, meaning they help the body manage stress. They’re rich in vitamins and minerals, making them a nourishing way to support adrenal health and the body’s overall stress response.
Incorporating Nettle Into Your Routine
From its rich historical roots and folklore to its impressive nutritional value and role in fighting seasonal allergies, boosting energy, and relieving pain, it truly is a versatile herb.
Whether you’re sipping a nettle infusion or exploring the ancient practice of urtication, this plant offers a wide range of benefits. It’s easy to make a part of your daily routine, and your body will thank you for it.
Are you ready to give nettle a try? A great way to start is to buy dried nettle or you can forage it and let it dry. Crumble it and add it to your soups and stews or anything else you cook. Just sprinkle it in. Go ahead, give it a try!
