Stinging nettle has been used for centuries to treat various maladies, including anemia, arthritis and skin diseases. Its leaves are edible in salads or cooked like spinach.

And yet many people see it as a weed and want to pull it up by its roots to eradicate it.

But the benefits of stinging nettle include supporting urination, increasing blood flow and reducing neural inflammation.

Let me show you that this plant is more than just a weed.

The Plant Itself

Stinging nettle is generally considered a weed and can be found growing wild in woodlands and on river banks.  It also prefers disturbed soils, such as on farmsteads, manure piles or near abandoned buildings.

Stinging nettles have long fleshy roots that can grow deep into the ground.  This is important, because this is how the plant becomes so nutritious, by pulling up vitamins and minerals deep in the soil.

The leaves, stems and roots are covered in tiny hairs that release histamine and other chemicals that can sting painfully.  These chemicals cause an itchy, irritating sensation on the skin which only lasts about 15 minutes.

Growing up, my mother called this plant “itch weed”, because it made you itch.  So I highly recommended that you wear gloves when handling this plant.  Or if you want to get the true feeling of stinging nettle, don’t.

This plant is a very fast grower and spreads easily by seed or underground shoots.

For optimal nutrition and medicinal properties, it should be picked before flowers appear.  I like to harvest the tops in early spring when the plants are still young.  They will grow back, so you can get a number of pickings.

Susun Weed says to grasp it by a top leaf and cut just the very top (no more than 8 leaves) and put that in the foraging basket. Since nettles are so fibrous, she says to only pick the very tops. If the scissors have difficulty cutting, it’s too far down.

The Nutritional Benefits of Stinging Nettle

The leaves and young shoots of stinging nettle are edible. They have a slightly bitter, nutty flavor that most find pleasant.  Nettle leaves can be a simple substitute for spinach in any dish.

Nettles are rich in vitamins A, C, D and K as well as iron, potassium, calcium and manganese.

One serving of stinging nettle provides almost all of the recommended daily allowance for vitamin K per day.

Nettles are also rich in chlorophyll, which gives them their green color and may be responsible for some of its health benefits.

Two studies published in the “Journal of Agricultural and Food Chemistry” evaluated the antioxidant activity of nettle extract and found it to be higher than other popular drinks like cranberry juice, grape juice and green tea.  The researchers concluded that the high antioxidant activity may be due to nettle’s chlorophyll content.

The leaves are said to have a beneficial effect on the urinary system because they contain high amounts of potassium, calcium and magnesium. They also can help reduce inflammation in the bladder lining which may prevent chronic infections from developing.

In addition to its nutritional value, some studies suggest that stinging nettle may also have medicinal properties.

Medicinal Benefits of Stinging Nettle

In addition to its nutritional content, stinging nettle is said to have medicinal properties. Its roots and leaves are used in traditional herbal remedies for conditions such as anemia, arthritis and skin diseases. In addition, modern uses include supporting urination and increasing blood flow. Nettle root may also help relieve symptoms of the common cold.

One small study published in the “Journal of Complementary and Alternative Medicine” found that patients who suffered from frequent colds showed a significant decrease in number of colds after taking nettle root extract daily for 12 weeks. These results were not found with the placebo group.

Another study conducted by researchers at the University of Virginia found that drinking stinging nettle tea reduced the total number of colds by more than one-third among patients who suffered from chronic respiratory infections.

Brigitte Mars talks about how people have used nettles for thousands of years to help with pain from arthritis, fibromyalgia and as an early substitute for Viagra!  By gently brushing a stem of leaves over one’s skin, the irritation causes a huge blood flow to the area (called irtication).   Thus helping with pain, inflammation, etc.

Nettle is a wonderful herb for those with allergies.  A study published in “Alternative Therapies in Health and Medicine” suggested that an extract from this plant may reduce inflammatory responses due to allergies, which suggests it may be effective in relieving symptoms of allergies and asthma.

Herbalist Matthew Wood says the seeds in particular, may help get rid of allergies, both food allergies and seasonal ones.  He also recommends the root be taken for prostate problems.

Stinging nettle also helps get rid of mucus in the lungs.

David Hoffman calls this plant the “ultimate green tonic”.  That should tell you something.

Ways to Get Stinging Nettle into Your Diet

There are a number of ways you can incorporate stinging nettle into your diet.

A very easy way is to cook it like spinach or added to soups and stews for extra nutritional benefit.  Herbalist Rosemary Gladstar likes to saute it with a little olive oil, lemon juice and feta cheese.

Herbal Revolution preserves their nettles like this to to enjoy all year:

1. Harvest fresh leaves
2. Blanch them
3. Measure out a cup and place the cup patties onto a baking sheet (save the liquid for soup stock and to water the plants in the house)
4. Place the baking sheet into the freezer
5. Once frozen, store in a bag or glass storage container

These little “patties” can be added to soup, pesto, sautéed, in frittata, scrambled eggs, smoothies, etc.  This could also be done with dandelion greens!

The young shoots may also be eaten fresh or steamed.  But make sure to get the tops of young plants.  Nettles are very fibrous in older plants and growth near the ground.

To make stinging nettle tea, steep one teaspoon of dried herb for eight to 10 minutes in hot water. This makes an excellent substitute for coffee that is high in antioxidants and many other nutrients.

People who suffer from chronic conditions like allergies and arthritis may find relief by drinking stinging nettle tea.

Taking nettle in a tincture form is available if you can’t stomach eating the greens, or don’t like drinking teas.  As a tincture, it is a more concentrated and you can take it as needed.  You can find tinctures in most natural food or wellness stores.

Making a herbal decoction with nettles is another great way to take this plant.  Just follow these simple instructions:

1. Use one teaspoon to one tablespoon of herbs per cup of cold water.
2. Add the herbs and cold water to a pot.
3. Place that pot on the stove and bring up to a gentle boil.
4. Put a lid on the pan and lightly simmer for twenty to forty minutes.
5. Remove from the heat and let your decoction cool to drinking temperature.
6. Finish up by straining out the herbs.
7. You can often use these same herbs to brew up a new batch of decoction a couple more times as long as the decoction is still strong after brewing.
8. Refrigerate leftovers and use within 48 hours.

My favorite way to use nettles is by making Nettle Gomasio!  This herbal spice blend can be used on almost everything.  I personally like it on my fried eggs and popcorn.

In the video below, I show you just how easy it is to make your own Nettle Gomasio!

Still Think Nettles are Weeds?

I hope I have shown you just how beneficial stinging nettles are for us.

Not only are they nutritious in terms of the vitamins and minerals they provide, but they also help support our health and body in a number of ways.

Nettles have been around for thousands of years, and I hope they will be around for a thousand more.  Because we need them.

So go and “nettle” up!