STINGING NETTLE TEA BENEFITS + Nettle Tea Recipes
Why you should include this plant in your diet!
Welcome to my substack. My name is Christina. By profession, I am a Digital Marketer. I am also a certified Health Coach & Nutritional Therapist with an MSc in Clinical Nutrition. I share useful health-related tips and recipes.
The video and the article cover the following:
What nettle is
Nettle health benefits
How to make nettle tea
A few things to keep in mind before incorporating nettle in your diet
What is Nettle Tea?
Nettle, also known as stinging nettle, is a plant that goes by the name urtica dioica in the scientific community. Nettle leaves look like hearts and the stem is covered with tiny hair that releases stinging chemicals when touched. However, when stinging nettle is soaked in water, the stinging chemicals are neutralised. Unless you are allergic, these symptoms do not last long, maybe a few minutes. Commercially, nettle leaves, stem and / or root are dried and turned into tea, powder, or added in supplements. Nettle has been used as herbal medicine for centuries and a significant number of nettle health benefits are supported by modern research.
100 grams of nettle based on U.S. DEPARTMENT OF AGRICULTURE contains 88 grams of water, meaning that 88% of nettle is water. Nettle contains protein and is rich in fiber. As you can see in the list provided, nettle contains important vitamins and minerals, like folate which is important, especially during pregnancy, and beta carotene, vitamin A as well as lutein and zeaxanthin which promote eye health.
Source: https://fdc.nal.usda.gov/
You can find nettle in the mountains or in parks. London parks for example are full of nettle and this is the place I last foraged nettle. To dehydrate the nettle, first, wash it and let it dry on newspaper or cloth under the sun for 5 to 7 days.
Health Benefits of Nettle Tea
Reduces Pain & Inflammation
A study in the Journal of Ethnopharmacology showcased that nettle contains a variety of anti-inflammatory and antimicrobial compounds (1). This means that a cup of nettle tea may be able to relieve a headache, a bruise, or a sore muscle.
Supports Blood Sugar Management
There is also a significant amount of studies that show that nettle can support blood sugar management and may safely improve glycemic control in type 2 diabetic patients that need insulin therapy (2).
May Treat Prostate Symptoms
If you have ever bought a nettle supplement, you may have noticed that it mentions on the container that it supports prostate health. Now supplements at least do that. One of the most common diseases among men is Benign Prostatic Hyperplasia or BPH and nettle-based treatments are a common practice. There has been lots of research done on nettle and its effects on symptoms of BPH. Specifically, a double-blind study where 100 BPH patients were monitored showed that after 8 weeks of treatment, the group that followed a nettle-based treatment saw a relief of BPH symptoms (3).
Heart-Friendly Herb
One of the anti-inflammatory compounds present in nettle is histamine which can minimise the tension in arteries and blood vessels, promoting better circulation and oxygenation, and limiting cardiovascular-related issues.
Osteoarthritis and Joint Pain
In The Journal of Rheumatology, a study published shows that nettle anti-inflammatory compounds can be used against autoimmune diseases like rheumatoid arthritis. Dr. Axe and healthline.com mention that nettle leaf can relieve pain or sore muscles if applied topically and can treat arthritis. Nettle can also reduce inflammation and pain linked to osteoarthritis according to The Arthritis Foundation (4,5,6).
There are claims that nettle can strengthen hair, nail, and eyes but more on this in a video in the following episodes.
How to Make Nettle Tea
Nettle can be used to create a delicious beverage. I foraged nettle leaves last year, dried them, and now use dried nettle leaves in hot or cold beverages, basically as hot nettle tea or as cold nettle tea.
To make nettle tea, brew dehydrated nettle leaves in hot water for 5-10 minutes. I use this cup which was a gift, it contains a tea strainer so it makes the process so much easier. Then I remove the strainer and I either drink this straight from the cup or I add a few ice cubes and turn this into a cold tea. There are times I make more and save it in the fridge and can have it another day or use it in my smoothies.
You can also find nettle in tea bags and you can prepare your tea as you would normally do in such cases.
Nettle can also be cooked and then consumed. I met a couple of ladies when I was foraging nettle and they mentioned that a great way to consume nettle is in soups or stews. They can also be a great addition to pies. Don’t eat nettle raw because, unless it is cooked or dried, it still contains stinging hair.
Where to Get Nettle Tea on Amazon
Amazon US
https://amzn.to/2Nr6oTs
https://amzn.to/3sHMTWZ
Amazon UK
https://amzn.to/2MeIxVE
https://amzn.to/2nCstOt
A Word of Caution
Just because there are plenty of health benefits to nettle it does not mean that it is appropriate for everyone. My word of caution would be to talk to your doctor if you suspect that it may affect you negatively or if you have allergies or suffer from some type of disease or if you are taking medication as it interacts with some. Not all herbs and supplements are appropriate for everyone.
I drink nettle once a week, nowadays, as part of a cold beverage. It is a super easy way to show love to my body and soul. I know that it is not a miracle herb but consuming it when I need to wind down offers mental calmness. Plus by choosing nettle I know that I consume a nourishing drink that supports the lifestyle that I have chosen for me.
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