Herbal Thursday: Stinging Nettle
Stinging Nettle: Discover Nature's multifaceted healer that you may just find on your next hike.
Plants employ many tools to keep predators at bay. The thorny rose may come to mind or even poison ivy. And nettles have their own, well-known protection: the sting. Stinging Nettles (Urtica dioica) have little hairlike protrusions on the leaves and stems, and these hairs, which are more like needles, will inject you with chemicals that can cause a sting like several bees all at once. (1)
Ouch! That Stings!
The common nettle comes from the Urticaceae family of plants. The Latin root urtica means “to burn” while the word nettle comes from the Anglo-Saxon word for “needle.” No matter its name, the hollow hairs on the common nettle plant will inject a potion of acetylcholine, histamine, serotonin, and more to the effect of a burning-numbing sensation that can last up to 24 hours. Depending on the sting, you may also experience a rash. (2)
So, you may wonder, why would I want to touch that?
Well, for the same reason that humans have foraged this herb for millennia. It is food. It is medicine. It can also be used for fabric and as a dye. Even those chemicals in the stinging hairs provide health benefits. This herbal wonder supports humans in many wonderous ways.
Stinging nettle is more than just a wild plant. It's a powerhouse of nutrients and medicinal properties.
Here's what makes it remarkable:
🌱 Nutritional Profile
As with many wild herbs, stinging nettle boasts a rich profile of essential nutrients. These nutrients and compounds support the many benefits of nettles. (3)
This common plant grows in marshy areas, in fields, and along the side the highway and so is a promising food source. The tender young leaves are an excellent source of nutrients, but the stems, roots, and flowers also offer significant nutritional value.
Vitamins: pro-vitamin A, C, K, and several B vitamins
Minerals: iron, calcium, magnesium, phosphorus, potassium, and sodium
Amino Acids: all 8 essential amino acids
Antioxidants: flavonoids, carotenoids, and polyphenols
These nutrients contribute to its anti-inflammatory, antioxidant, antiulcer, and immune-boosting properties.
🌼 Health Benefits
So what do all the nutrients do for us? Let’s look at the specific health benefits that science has corroborated — but which folk medicine has always known. (4, 5)
Anti-Inflammatory Effects: First off, several compounds in stinging nettle help to counter inflammation in the body. Many of its benefits stem from this anti-inflammatory effect. From arthritis to edema, the folk practice of urtication — rubbing the stinging hairs of nettle on arthritic joints or swollen areas — demonstrates nettle’s topical benefits. But drinking nettle tea or eating the leaves also conveys these anti-inflammatory benefits. (6)
Allergy Relief: Well, anyone with allergies will tell you that allergic rhinitis (an inflammatory condition) can be really trying during pollen season. When most people are out and about, those suffering with allergies tend to stay indoors or take OTC medications to combat the runny nose, itchy eyes, and fatigue that go hand-in-hand. Nettle leaves may alleviate hay fever symptoms by acting as a natural antihistamine. Ironically — or in Nature’s amazing wisdom — the histamine in stinging nettle can bolster the body’s defenses against allergens. (7)
Blood Sugar Control: In patients with metabolic syndrome or pre-diabetes, keeping blood glucose levels lower, as well as supporting insulin sensitivity, may help to prevent the progression into diabetes mellitus. In separate studies, researchers gave diabetic rats stinging nettle extract for six weeks. In the 2003 study, giving the nettle extract before glucose significantly reduced the blood-sugar response. And a 2021 study researchers showed that insulin sensitivity improves with nettle extract use over six weeks. (8) Lastly, a meta-analysis demonstrated that nettle extract reduced HbA1c, a leading indicator of metabolic health. (9)
Prostate Health: As a reflection of its anti-cancer properties, nettle supports the prostate. Specifically, studies show that it may aid in managing symptoms of benign prostatic hyperplasia (BPH). What’s that? BPH is basically an enlarged prostate. As an anti-proliferative, this herb suppresses tumor growth and protects against abnormal tissue growth, like an enlarged prostate gland. Even if benign, an enlarged prostate creates discomfort and problems for men as they age. (10)
🍵 Culinary Uses
When properly prepared, stinging nettle can be a delicious addition to your diet. Don’t let the sting deter you. Remember, those compounds impart health, too. And numerous benefits await! Here are a few easy ways to use nettle: (11)
Nettle Tea: Steep dried leaves for a soothing herbal tea.
Soups and Stews: Cooked nettle leaves can be used similarly to spinach.
Smoothies: Add young, blanched nettle leaves for a nutrient boost.
Flour: Dry and grind leaves into a flour for breads and pastas that are more nutritious than wheat and barley. (12)
⚠️ Precautions
While stinging nettle is generally safe for most people, it's important to:
Consult a Healthcare Provider: Especially if you're pregnant, nursing, or on medications.
Be Aware of Allergies: Some individuals may experience allergic reactions.
Handle with Care: Cover exposed skin when harvesting, especially gloves, to avoid skin irritation.
Learn More Here:
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
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