The Medicine of Stinging Nettles
Nettles are beloved in herbalism for good reason. Truly a “people plant,'“ Nettles grows on every continent but Antarctica and everywhere us humans have encountered this plant, we’ve woven them into our food systems, medicine cabinets and cultures. Humans and Nettles have an intertwined history and we have evidence of their use dating back to the Bronze Age 3,000 years ago, as a fiber plant, and it’s quite likley that our connection with Nettles goes back even further than the archeological record shows.
Nettles Materia Medica
Common Name:
Nettles, Stinging Nettle, Ortiga (Spanish), Ortie (French), Ortica (Italian), Nessle (German), Xun Ma (Chinese Pin Yin)
Latin Name:
Urtica dioica (the most common species in N. America), Urtica dioica ssp. dioica (European stinging nettle), Urtica membranacea (found in the Mediterranean and SWANA region), Urtica dioica ssp. gracilis (North American stinging nettle), Urtica dioica ssp. holosericea (Hoary Nettle)
Plant Family:
Urticaceae
Part Used:
Leaves and tender Stems (before the plant goes to flower/seed), Roots, Seeds (harvested when the seeds are green and plump)
Habitat:
Nettles are very common and found in every state in the US and across the entire temperate band of the globe. They especially love old farms, farms in general, compost heaps, fertile soil, gardens, meadows, edges, bike paths, floodplains, lake and riversides.
Description:
If you’ve met this plant just once, it was probably memorable enough to learn how to ID it for the future! The most distinctive feature of this plant is its sting. The entire plant is covered with very fine hairs visible with the naked eye called trichomes, which are hollow tubes with a swollen base which holds the venom. The trichomes/stingers easily break off when brushed-up against and deliver the sting! It is an herbaceous, perennial plant with square stems, opposite leaves that are oval and very jaggedly toothed around the edges. It can reach well over 4 feet in height but is often much smaller. The entire plant is vibrant green. In early summer it gives rise to very small, green, inconspicuous flowers that look like tiny, fuzzy, green balls and dangle on clusters that hang down from the leaf axils. The flowers become green seeds in late-mid summer, and then eventually turn brown. The dead leaf stalk will be left when the plant dies back to its roots in the fall. European Nettles are dioecious (meaning they have both male and female flowers), whereas North American Nettles (U. dioica ssp gracilis) tend to be monoecious
Herbal Ecology:
This is such a “people plant!” Where there are people, and especially farms and livestock, there will be Nettles. The classic European Nettles (U. dioica ssp. dioica) that are widespread in our country were originally native to Eurasia- now they are found in every state in the continental US and every continent except Antarctica. They are widely distributed throughout the globe and we have North American native species too. The range of the European and North American species overlap, and some botanists consider it impossible to tell the different subspecies apart, so we tend to just refer to them as Urtica dioica and leave it at that. In general, the presence of Nettles often indicates rich and fertile soil. It is a dynamic accumulator and will concentrate minerals and help re-mineralize soil. It will also accumulate heavy metals, so watch out where you harvest and be sure the soil is free of contaminants.
Taste:
Salty, slightly Bitter, slightly Sweet
Energetics:
Leaves, Stems, Roots- Cool & Dry (some sources say Warm, especially Chinese Medicine. My personal take is that when used topically they are definitely warm and tend to be more cooling when taken internally)
Seeds- Warm to Neutral, Moist
Constituents:
Stingers- histamine, formic acid, acetylcholine and 5-hydroxytryptamine (serotonin)
Leaf/Stem/Seed- Protein, lineolic acid, quercetin, nitrogen, chlorophyll, magnesium, silica, sulphur, manganese, potassium, zinc, iron, beta-carotene, fiber, vitamin A, vitamin C (and on and on…basically every mineral you need!), polyphenols
Roots- Sterols
Herbal Actions:
Antioxidant, adrenal tonic, alterative, astringent, antihistamine, diuretic, galactagogue, hemostat, nutritive, kidney trophorestorative, urinary tract tonic
Medicinal Uses:
Root- Famous for treating Benign Prostate Hypertrophy (BPH), especially when combined with Saw Palmetto Berries. Tonifies and strengthens the prostate.
Seed- A potent kidney trophorestorative (restorative to the kidneys), with many herbalists reporting dramatic effects with clients who have severe kidney issues, going toward complete kidney failure. The use of a tincture of the green seeds seems to work best for this. The seeds can also be eaten once they are dried. Specific for exhaustion, the seeds are a potent adrenal tonic, helping to correct adrenal fatigue, restore proper hormonal levels in the body, supporting the immune system, and supporting the body’s ability to deal with stress. They can be quite stimulating for some folks so take care and try just a little the first time you take some.
Leaves & Tender Stems- This is the most well-known part of the plant in terms of its medicinal use. They have so many uses! First and foremost, Nettles are famous as a nutritive tonic, safe for daily use and chock full of trace minerals and vitamins. Since vitamins and minerals are especially water-soluble it’s best to drink a nourishing infusion to best access the nutritive properties. The nourishing infusion can be taken daily to help remineralize, especially when trying to naturally heal cavities or heal mineral deficiencies (the source of many health issues). Perhaps our most nutritious plant, it blows our dark leafy greens conventionally thought of to be mineral-rich, such as kale and spinach, out of the water nutritionally.
Nettles also contain an impressive protein content (up to 33% of the plant) and is the highest known source of protein in the plant kingdom! One of the best tonics to replenish the body after any major blood loss, surgery, or illness. Wonderful for vague health complaints that may be stemming from mineral or vitamin deficiencies (think of it like an herbal multivitamin that is much more easily assimilated into the body than synthetic supplements). Drink the 2-4 cups/day of the nourishing infusion for at least a month and then assess and see which symptoms are gone and which are still lingering and address the lingering symptoms from there.
Classified by many herbalists as an adrenal tonic for healing burn-out, restoring adrenal function and nervous system resilience. Some herbalists even consider it an adaptogen. Nettles has no known negative side-effects and is safe for adults, the elderly, and children alike. Especially high in iron and known as a blood-builder, Nettles are excellent for anemia and often used in pregnancy for anemia as well. Nutrient-rich tonic during pregnancy most often taken in the form of a nourishing infusion and in food. Excellent postpartum and while nursing, as it not only nourishes the parent and baby, but also- as a galactagogue- it increases production of breast milk!
Known as an alterative or “blood cleanser,” the leaves help support the body’s organs of elimination (skin, kidneys, liver) and it’s often taken for arthritis, joint pain, and inflammatory skin conditions such as eczema and psoriasis. Nettles are a classic spring tonic that help wake-up the body and get all the eliminatory pathways moving, helping the body move-out the accumulated metabolic waste and stagnation from the winter. Irish folk tradition says that 3 meals of Nettles in the spring sets you up for a year of health! Famous for treating seasonal allergies, Nettles work like a natural antihistamine and especially ease pollen allergy symptoms that manifest as copious clear or white nasal discharge, congestion, and sneezing. They sometimes ease mold, dust, and animal dander allergy symptoms too. The tincture can be taken during allergy season (or freeze-dried Nettles capsules work wonderfully as well) and a nourishing infusion can help too. Allergy relief is often immediate and they provide excellent relief for acute allergies. For prevention of seasonal allergies, start to drink a quart of the nourishing infusion 2-3 x/week beginning 2-3 months before allergy season and often allergy symptoms will not manifest!
A strong diuretic, Nettles are a tonic for the urinary system, and help treat UTI’s (cystitis), nephritis, urinary stones, and both chronic and acute kidney issues. They also have a history of being used to treat gout, helping the kidneys remove uric acid from the blood. Hemostat when used externally (due to the high vitamin K content)- the dried powder applied topically to a wound will stop bleeding. The fresh herb can be used topically for “urtication”- the process of purposefully getting stung by Nettles- to reduce pain and inflammation from arthritis, general muscle stiffness, and injury.
Incredible wild food and perennial vegetable that can be eaten like spinach in everything imaginable- soups, sautés, stir-fries, spanakopita, frittata, soups, stews, sauces, and so on. Utilized as food everywhere it grows both historically and currently- Asia, Europe, the Mediterranean, South and Central America, North America, Africa- pretty much everywhere.
As the herbal adage (and I believe this quote is attributed to herbalist David Hoffman) goes- “When in doubt, give Nettles!”
Nettles Nourishing Infusion. Steep ¾-1 cup dried herb: 1 quart just-boiled H20 for at least 4 hrs, up to overnight. Strain and have 2-4 cups/day
Preparations:
Seed- Tincture fresh (75% Alcohol) or let dry and store in a cool, dry place to be added to food or taken by themselves daily, ground, added to spice blends, or simply sprinkled on your food
Leaf/Stem- Potherb and Food as Medicine (aka eat it!), Ferments, Tincture (Fresh- 75% alcohol, Dried- 50% alcohol), Glycerite, Nourishing Infusion, Oxymel, Tea, Vinegar, Freeze-dried capsules
Root- Tincture (75%% alcohol), Decoction, Capsules
Dosage:
Seeds- In food (or eaten straight)-1 tsp to 1 tbsp/day or mix into a gomasio. As a tincture- 2 drops to 1 dropperful 3x/day
Leaf & Stem- Tincture- ½-1 tsp 3x/day. Glycerite- ½-1 tsp 3x/day, Nourishing Infusion 2-4 cups/day. Vinegar and Oxymel- Liberally in food or 3 tbsp/day. In your food- liberally; there is no limit
Root- Tincture- ½-1 tsp 3x/day, Decoction- ½ cup 3x/day
Contraindications:
In some people the seeds can be too energizing and act like a stimulant, especially the green seeds. Try the dried seeds or small doses for these folks. Do not eat or use for medicine once the plants have gone to flower, since post-flowering it concentrates calcium carbonate crystals, which can be irritating to the kidneys.
More:
If you find Nettles too drying for your constitution, add some Marshallow root or leaf, Violet leaf, Linden Fl, or Shatavari to off-set the dryness. Fiber from the stem can be used to make cordage and even clothes! Remineralizes soils too- use to make “compost tea” for the garden. Used in cheese-making, is a natural dye, and used traditionally to make beer. A wash of the leaves is said to restore lushness and thickness to hair.
Nettles in the Kitchen
The Basics
When it comes to cooking with fresh Nettles we often use the young “tops,” aka the top 4-6 inches of the young plants in the early spring. Once the plant develops throughout the late spring and early summer, you can still harvest and eat the top 4-6 inches as long as it’s pliable and also the older leaves, which can be stripped from the stems once the plant gets older, but before it goes to flower. I personally don’t like including the stems in my cooking once it becomes tough and rigid as the plant gets older, although it’s certainly still fine for medicine-making. It just gets too fibrous to eat so I often save them and freeze for making broths!
Cooking with Fresh vs Raw vs Dry
When you blend fresh Nettles in a food processor, cook them (in a batter, soup, sauté, etc), dry them, or mince them very fine, the sting is rendered harmless. However, sometimes folks will still get a bit of a burning sensation in their mouth or back of the throat if they eat raw fresh blended or raw fresh minced Nettles. While this certainly isn’t harmful it can of course be uncomfortable. So, if you’re one of these people, you can simply give the fresh Nettles a quick blanch in hot water for about a minute and then use in your preparations from there if you aren’t planning on cooking it (like a pesto or dressing, for example). The dried Nettles are best used in spice blends, added in small amounts to soups and stews, powdered and sprinkled on food and so on, or added in large amounts to bone broth and stocks.
Freezing Fresh Nettles
Nettles can be frozen for year-round use the same way greens like Kale and Collards can. Blanch for 1 min. Squeeze-out excess moisture. Pack in Tupperware or freezer bags. Use like frozen spinach! Amazing for a winter nutritional boost- add to soups, stews, broths, and so on! Nettle pestos freeze exceptionally well too.
Nettles, Crow Garlic and Cherry Blossoms
Simple Ways to Work with Nettles in the Kitchen
Powder the dried leaves and sprinkle on your foods, add to smoothies, make a Nettles “matcha”, add to zoom balls, add to batters, and so on
Sprinkle the dried seeds on your food or add to sauces/soups to thicken them up
Put the dried leaves and/or seed in Gomasio or spice blends
Add dried leaves or powder to soups and stews
Freeze and use in place of frozen spinach in recipes
Make pesto with the fresh herb (you can blanch the Nettles before blending, if desired)
Add dried leaves to bone and veggie broths and stocks
Use fresh young tops and leaves in place of cooked spinach or greens- in egg scrambles, quiche and frittatas, casseroles, spanakopita, soups, stews, in pasta (esp. homemade fresh pasta), risotto, gnocchi- basically anything you can think of!
Add minced fresh Nettle to hummus, falafel, tabouli, slaws, etc. Mincing destroys the sting!
Ferment fresh Nettles- sauerkraut, kimchi
Make Nettles ale/beer
And here are some Nettles recipes here on this blog!
Nettles, Garlic Mustard & Roasted Red Pepper Pesto
