It’s late winter in the Pacific Northwest and signs of spring are already starting to show themselves. I’ve always enjoyed this time of year, the excitement of witnessing the Earth waking up from her wintertime slumber and the feelings of hope that brings. But despite the heartfelt joy, I often find myself struggling to move from the slower pace of winter hibernation to the quickening energy and longer days full of garden prep, housework, and other to-dos that piled up. Thankfully, I need to look no further than my trusty green ally, nettle, for support during this transition.
How to Identify Stinging Nettles
Urtica dioica may be most known for its sting which can strike the unsuspecting hiker or wildharvester, leaving a stinging tingle and accompanying red rash. This response is caused by hairs on the leaf and stem which contain formic acid. However, stinging nettle can be identified before a sting is ever experienced! Nettles tend to grow in patches in moist ecosystems including marshy habitats and along streams. Growing 2 to 8 feet tall, nettles are dark green in color with opposite, serrated, heart-shaped leaves. Nettle’s square stem could be confused for a member of the mint family; however, this herbaceous perennial belongs to the Urticaceae family.
Nettle seems to peak its head up from the damp, cool earth just as the transition into early spring commences. I love looking for the bright green budding leaves emerging on some of my favorite local hikes, noting their growth compared to last year and whispering words of encouragement and gratitude as I go along. I know that in a couple months, I’ll be returning to some of these well-established stands to responsibly (and carefully) harvestthe dark, green leaves.
Health Benefits of Stinging Nettle
Not only do nettles fortify my mental and emotional body as a harbinger of spring, but they also nourish my physical body with bountiful minerals and plant protein. Nettles are especially helpful after long periods of stress, like perhaps the winter holiday season or living through a pandemic for the last couple of years. If you do take nettles often and are constitutionally on the drier side like me, try adding some mucilaginous herbs to your daily brews like marshmallow leaf or malva.
Nettle helps to maintain upper respiratory health* and can even be part of a comprehensive program for many folks dealing with seasonal allergies. Considered a tonic herb, nettles are convenient to take in herbal preparations such as extracts, capsules, and infusions. The entire plant holds wellness-supporting properties, from leaf to seed to root.
Nourishing, with an affinity for the liver, this giving friend supports healthy urinary function and has a mild diuretic action*. The leaf is also used topically in skin and hair care formulations, including this hair rinse recipe. Historically, stinging nettle was used in urtication or the intentional flogging of the plant onto bare skin to stimulate blood flow. Not only could this method be useful in “waking up” the body after a long winter’s rest but may also help in stimulating sensations in the muscles for those brave enough to try.
A little less painful is nettle’s other historic use as a fiber commonly woven into cloth and cordage. Stinging nettle leaf has even been utilized as a vegetarian option to traditional rennet in cheese making.
Nettle Tea and Food Recipes
Not all nettles are created (or grown) equally, and I rather enjoy the natural variation found from plants growing in different bioregions. For example, the domestically cultivated nettles we offer at Mountain Rose Herbs brews a bright green and has a lighter flavor that I like to add in herbal tea blends. Comparatively, our European, wildcrafted nettles are darker in brew and taste, making them enjoyable as an infusion on their own.
try these time-tested Nettle tea recipes from our blog:
- How to Make Nourishing Herbal Infusions
- Mental Fog Lift Tea
- Meditation Tea Blend
- Calm Spirit Tea Recipe
Another beauty of nettles is that its rich, umami, and slightly salty flavor profile pairs well with many culinary herbs and is also a complementary ingredient in a variety of foods.
Try these nettle-inspired dishes:
- Homemade Pesto with Nettles
- How to Make Homemade Tortillas with Nettles
- Nettle Leaf Buttermilk Biscuits
- Kale and Nettle Chip Recipe
To me, nettles are reminiscent of a mother figure or big sister. Someone who is nourishing, prolific, and giving, but also isn’t afraid to put you in your place when you need it. Nettles have inspired my art, cooking, herbal formulations, and so much more. My love letter to nettles could continue but perhaps it’s better to leave it here and instead grab a cup of one of my favorite tea blends, Blossoms of Health Tea, which features nettles.
Ready to give nettles a try?
Learn How to Safely and Responsibly Harvest This Plant Ally
You may also enjoy:
Explore the Uses and Benefits of Slippery Elm Bark
Guide to Basic Herbal Actions
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. We recommend that you consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications. For educational purposes only.
FAQs
The stinging nettle plant is typically 2-4 meters tall. It contains ingredients that might decrease swelling and increase urination. The leaves are sometimes eaten as a cooked vegetable. Stinging nettle is most commonly used for diabetes and osteoarthritis.
How do you identify edible stinging nettles? ›
Nettles grow 2 to 5 feet tall and have opposite leaves. The leaves are coarsely toothed, pointed on the ends, and can be several inches long. Smaller, younger leaves are more heart-shaped.
How do you cook stinging nettle benefits? ›
Young leaves can be used to make curries, herb soups, and sour soups. The root of the stinging nettle is used to treat mictional difficulties associated with benign prostatic hyperplasia, while the leaves are used to treat arthritis, rheumatism, and allergic rhinitis.
How do you prepare stinging nettle for medicinal purposes? ›
There are several ways to prepare the leaves once you've taken them home. You can wash and dry them by leaving them in the open air, or you can freeze-dry them for long-term storage. If you freeze the leaves, blanch them first. Boil them in water for 2 minutes, then soak them in ice water for 2 more minutes.
How do you positively identify stinging nettles? ›
However, stinging nettle can be identified before a sting is ever experienced! Nettles tend to grow in patches in moist ecosystems including marshy habitats and along streams. Growing 2 to 8 feet tall, nettles are dark green in color with opposite, serrated, heart-shaped leaves.
When should you not eat stinging nettles? ›
Avoid if you're pregnant or breastfeeding because there isn't enough information on its safety. Use with caution if you're elderly because of the potential of causing low blood pressure. And use stinging nettle with caution if you have diabetes because of the potential that it may lower or raise blood sugar levels.
Which part of stinging nettle is poisonous? ›
Stinging nettle has fine hairs on the leaves and stems that contain irritating chemicals, which are released when the plant comes in contact with the skin.
Is it safe to eat stinging nettle raw? ›
The dried leaves and flowers can be steeped to make a delicious herbal tea, while its leaves, stem and roots can be cooked and added to soups, stews, smoothies and stir-frys. However, avoid eating fresh leaves, as their barbs can cause irritation. Currently, there is no recommended dosage for stinging nettle products.
What parts of stinging nettle can you eat? ›
Roots, seeds, stems and young, tender leaves are all edible. Native Indigenous people use stinging nettle for medicine, ceremony and as a food source. Mature fibrous stems have been used to make rope, cloth and fishing net.
What does nettle do for a woman? ›
This nutrient-dense herb has a wide-array of uses, but today we want to take a closer look specifically at how it's been used to treat issues of women's health. From treating UTIs and painful menstruation, to mitigating and preventing osteoporosis, the nettle plant is an ally not to be overlooked.
Interactions. Pregnant people should not take nettle or drink nettle tea. Due to a lack of research, children under the age of 12 years should also avoid nettle. It is important that people with existing conditions and those who take certain medications speak with a healthcare professional before trying nettle.
Is it safe to drink nettle tea every day? ›
The dose of nettle tea should be limited to 300 mg one or two times daily. Nettle should not be taken if you are taking any medications, herbs, or other supplements. Before continuing, consult your doctor if any side effects are observed.
How to prepare stinging nettles for consumption? ›
Instructions
- Put on a pair of dishwashing gloves to protect your hands. Tumble the nettles into the sink. ...
- Gather the leaves into a big mixing bowl. ...
- Working in batches if needed, pour boiling water over the nettles. ...
- Next, drain the leaves in a colander. ...
- Use your hands to squeeze *all* the water from the wilted leaves.
Identifying nettle: Stinging nettle is a native perennial herb with opposite deep green leaves with serrated edges and tiny greenish flowers. Stems are square. Plants grow 3-7 feet tall and the stalk and underside of leaves are covered with stinging hairs that rise from a gland containing formic acid.
How to tell the difference between stinging nettle and dead nettle? ›
Deadnettles have smoother leaves and a green stem (white arrow). Stinging nettles leaves (red arrow) have a slightly furry appearance due to the stings.
What's the difference between nettle and stinging nettle? ›
Burning nettle (Urtica urens) and stinging nettle (Urtica dioica) belong to the family Urticaceae. Both are upright plants, which are well recognized for their stinging hairs. Although both are often called stinging nettle, that common name only applies to Urtica dioica.
Which nettles are edible? ›
Three common ones are wood nettle (Laportea canadensis), slender nettle (Uritica gracilis), and dwarf nettle (Urtica urens). All of them are edible.
Does stinging nettle have poisonous look-alikes? ›
Look-alikes include horehounds (Ballota spp., which have a strong musky, minty smell, while nettles have little odor), deadnettle (Lamium maculatum, edible as well), figworts (Scrophularia spp., which have larger flowers), and Joe-pye weeds (Eupatorium spp., toxic in large doses but distinguishable by their three- ...
How do you pick and eat stinging nettles? ›
Nettle-Picking Tips
Pick the young leaves from the tips. Use rubber gloves or pinch the leaves hard, so you don't get stung. Once picked, lay the nettles out on a tray to wilt. Once wilted they can no longer sting you.
Are all dead nettles edible? ›
Depending upon the quality of the soil, the lower leaves may be green, or all of the leaves may be purple. More purple leaves just means a phosphorus deficiency in the soil, but they're all completely safe to eat.
