Nettles – The Benefits of Nature’s Plant Medicine
I was taking my daily walk in nature with my dog a while ago and I was contemplating how many of the things that I could see, could I actually consume? There are so many things that we walk past potentially every day that perhaps we’re not even aware have actual health benefits. Our ancestors knew! There are Dandelions, Chickweed, Purslane, Wood Sorrel, Yarrow and many others. Our focus today, is Nettles. Now of course many, if not all of these things you’d potentially have to boil/cook/prepare in some way to make them edible, and nettles are no exception. It’s always advisable to blanch the nettles like you would spinach, to remove their very well-known sting, but how incredible to be armed with the knowledge that all of these natural resources could literally be on our doorstep.
Nettles, or Urtica urens, are often regarded as a pesky weed due to their notorious sting. However, for centuries, they’ve been celebrated for their impressive health benefits and medicinal uses. These nutrient-dense plants have earned a spot in the wellness world for their ability to boost energy, detoxify the body, and offer relief from a wide array of ailments. In this article we'll dive into why nettles are a valuable addition to your diet and explore various ways to consume them. I’ll also touch a little on our ancestors experiences with nettles, because who doesn’t love a bit of history!
Nutritional Profile of Nettles
Before we delve into the benefits, it's essential to understand what makes nettles such a nutritional powerhouse. Nettles are rich in:
Vitamins: Especially high in vitamins A, C, K, and several B vitamins.
Minerals: A fantastic source of iron, calcium, magnesium, potassium, and phosphorus.
Antioxidants: Packed with flavonoids, carotenoids, and polyphenols that help combat oxidative stress.
Protein: Surprisingly, nettles contain all nine essential amino acids, making them a complete protein source, which is rare for plants.
Health Benefits of Nettles
This section excites me very much. The health benefits are vastly incredible and really worth considering for quite a wide array of different ailments. So, let’s take a look:
Anti-Inflammatory Properties:
Nettles have long been used as a remedy for inflammatory conditions, including arthritis. Studies suggest that they contain compounds that can suppress pro-inflammatory pathways, helping reduce pain and swelling in joints. Consuming nettles or applying them topically may alleviate symptoms in people with osteoarthritis or rheumatoid arthritis.
Rich in Iron & Blood-Building Nutrients:
Nettles are a fantastic natural remedy for those who are prone to anaemia or iron deficiency. High in iron and vitamin C (which aids iron absorption), nettles help increase haemoglobin levels in the blood. Regular consumption can boost energy, reduce fatigue, and support overall blood health.
Supports Respiratory Health:
Nettle has been used in traditional medicine for relieving hay fever, allergies, and other respiratory issues. Its anti-histamine and anti-inflammatory properties can reduce sneezing, itching, and congestion during allergy season. Nettle tea or tinctures are commonly used to ease the symptoms of allergic rhinitis, bronchitis, and asthma.
Promotes Healthy Skin & Hair:
Due to its high silica and sulphur content, nettles are excellent for promoting skin elasticity and hair strength. Drinking nettle tea or using nettle-infused hair products can enhance hair growth, reduce dandruff, and even improve skin conditions like eczema and acne.
Supports Digestive Health:
Nettles act as a gentle diuretic and digestive aid, helping the body eliminate toxins, reduce bloating, and enhance the gut's ability to absorb nutrients. They stimulate the digestive organs and improve overall gut function, reducing inflammation in the digestive tract and aiding in the relief of symptoms associated with conditions like irritable bowel syndrome (IBS).
Balances Blood Sugar & Hormones:
Research suggests that nettles can play a role in regulating blood sugar levels, making them beneficial for people with type 2 diabetes. The plant may also help stabilise hormones, particularly in women experiencing premenstrual syndrome (PMS) or menopause, as it can help alleviate mood swings, cramps, and hot flushes.
How to Consume Nettles
While nettles are best known for their use in teas and tinctures, there are numerous ways to incorporate them into your diet. Here’s a look at some of the most popular methods:
Nettle Tea
One of the easiest and most popular ways to consume nettles is by making a soothing cup of nettle tea. Simply steep dried nettle leaves in hot water for 5-10 minutes. You can enjoy nettle tea on its own or blend it with other herbs like peppermint, lemon balm, or chamomile for added flavour and benefits. I personally also add a little honey into mine for a sweeter flavour.
Nettle Soup
Nettle leaves make a nutritious addition to soups, offering a rich, earthy flavour similar to spinach. The leaves should be lightly steamed or boiled to remove their stinging properties. Nettle soup is particularly popular in traditional European cuisines and is often combined with ingredients like potatoes, onions, and garlic for a hearty, nutrient-dense meal.
Nettle Smoothies
For a green boost in your morning smoothie, fresh nettles can be added to the mix. Just ensure you blanch them first to neutralise the sting, then blend them with fruits like bananas, apples, or berries, along with a liquid base like coconut water or almond milk.
Nettle Pesto
Much like basil, nettle leaves can be turned into a delicious pesto. Blend them with garlic, olive oil, nuts (like pine nuts or walnuts), and Parmesan cheese for a vibrant and nutrient-packed sauce that pairs perfectly with pasta, bread, or vegetables.
Nettle Capsules or Powder
For those who want the benefits of nettles without incorporating them into food or drinks, nettle supplements are widely available in capsule or powdered form. Here you can take a look at our clean, safe and 100% natural Nettle Root & Leaf Powder. The powder can be added to smoothies, soups, or juices, while capsules are a convenient way to ensure a daily intake of nettle’s health-boosting nutrients.
Nettle Tinctures
Nettle tinctures are concentrated liquid extracts made from the leaves or roots of the plant. You can take them orally by adding a few drops to water, juice, or tea. Tinctures are typically used for their medicinal benefits, especially for relieving allergy symptoms or boosting energy.
Nettle Salads or Sautéed Nettles
Young, tender nettle leaves can be eaten raw in salads, though it’s crucial to rub or crush the leaves beforehand to deactivate their sting. Alternatively, you can sauté nettles with olive oil, garlic, and salt for a simple yet nutritious side dish, much like you would with spinach or kale.
Ancestral Wisdom
Across many cultures, this humble yet resilient plant was recognised not just as a common weed but as a gift from nature that offered healing, nourishment, and protection. The knowledge of nettles spans centuries, with generations relying on its benefits in ways that modern science is only beginning to fully understand. Nettles have long been revered by our ancestors for their powerful medicinal and nutritional properties; let’s look at why this was:
Nettles as a Nutrient Powerhouse
Our ancestors knew that nettles were more than a wild plant—they were a rich source of vital nutrients. Packed with vitamins and minerals, including Vitamin A, C, K, calcium, iron, and magnesium; nettles were often harvested as one of the first spring greens to boost energy and vitality after long, harsh winters. People in many cultures made nettle soup or brewed nettle tea to improve general health, fortify the blood, and restore strength when they felt depleted. Its high iron content made it especially valuable for those recovering from illness or childbirth.
Nettles for Healing & Protection
The ancient use of nettles as a healing herb stretches back through many traditional systems of medicine. Herbalists, shamans, and healers across Europe, Asia, and Indigenous cultures used nettles to treat a wide range of ailments, such as:
- Blood Purification & Detoxification: Nettles were seen as a natural blood cleanser. Herbalists often prescribed nettle teas to help cleanse toxins from the body and improve circulation. This practice aligns with the plant's natural diuretic properties, which help flush out waste.
- Joint Pain & Inflammation: The stinging sensation from nettle leaves may seem like something to avoid, but our ancestors discovered that this sting (caused by the plant's histamines and formic acid) could actually relieve pain when applied to sore joints. This technique, known as urtication, was used by early civilisations to alleviate the symptoms of arthritis and rheumatism.
- Skin Healing: Nettles were used to treat skin conditions like eczema, rashes, and even wound healing. Poultices made from crushed nettles would be applied to the skin to reduce inflammation and promote healing.
Nettles as a Tonic for Rejuvenation
In folk medicine, nettles were seen as a restorative tonic, strengthening and revitalising the body when it was weakened. Women, especially, were encouraged to use nettles during pregnancy and breastfeeding for their nutrient density, supporting maternal health and nourishing the baby. Across Europe, nettle’s association with fertility and reproductive health was common. It was believed that drinking nettle tea could promote menstrual regularity and aid with hormonal balance. In many ways, nettles were a natural ally for women, offering support through life's transitions from menstruation to childbirth and beyond.
Nettles for Connection to Nature & Spirit
Our ancestors viewed plants as having spiritual as well as physical power, and nettles were often regarded as a plant of protection. Carrying or hanging dried nettles in the home was believed to ward off evil spirits or bad energy. In Celtic and Germanic traditions, nettles were used in rituals to break curses and hexes, and some believed that nettles growing near the home brought good luck and strength. In this way, nettles were not just about physical healing—they were a symbol of resilience, protection, and connection to the natural world. They taught respect for the wild, a reminder that what grows around us has the power to heal us when we live in harmony with the land.
A Plant of Survival & Sustainability
Nettles were also essential for practical survival. During times of famine, nettles could be relied upon as a source of food when crops failed. Every part of the plant was used—the leaves were eaten, the stems were used to make fibres for weaving (creating strong, durable cloth), and even the seeds were eaten for energy and stamina. In many Indigenous traditions, nettles were used not only for food but also for making medicine bundles, cordage, and clothing, reinforcing their deep connection to the land and self-sufficiency. Even today, nettles remain a symbol of sustainability, offering their gifts season after season.
Rediscovering Ancestral Wisdom
Though modern science is catching up, much of what our ancestors knew about nettles—its ability to nourish, detoxify, heal, and protect—remains true. Nettles offer us not just a glimpse into their ancient knowledge, but also a reminder to trust the plants and ecosystems that have supported human life for millennia. Reconnecting with nettles today means reconnecting with a plant that has been an ally for survival, healing, and spiritual protection throughout the ages. It teaches us to slow down, listen to the wisdom of the earth, and honour the simple, powerful gifts that nature provides.
Nettles, once feared for their sting, have emerged as a potent source of nutrition and wellness. From their anti-inflammatory effects to their ability to promote healthy skin, boost energy, and improve respiratory function, the health benefits of nettles are vast and well-documented. Incorporating nettles into your diet can be as simple as enjoying a cup of tea, or as adventurous as creating a nettle-based pesto. However you choose to enjoy them, one thing is clear: nettles deserve their place as a staple in any health-conscious diet.
Whether you're looking for a natural remedy for inflammation, a way to increase your iron levels, or simply want to add more superfoods to your meals, nettles are a versatile and beneficial option that can support your overall health and well-being. Well worth the consideration of general, continued use.
“Herbalism was the grounding of flower power. Nature woke us up” – David Hoffmann
“When in doubt, use Nettles” – David Hoffmann
