Breathe

Taking out the sting

With their ability to inflict pain, nettles are commonly considered a nuisance, but they have their benefits

Words: Cathy Robinson
Illustrations: John Harmer

Hands up who loves nettles. These hardy plants, which grow profusely in the wild, are far from the most favoured species. They’ve caused many a child’s tears and ruined country walks, not to mention being unpopular with gardeners. Yet there are numerous benefits hidden within their jagged leaves and prickly stems. Before modern medicine, nature’s store cupboard was a staple for healing and sustenance, but our connection with wild plants has dwindled over time. Recently, there has been a revival of interest, with growing appreciation for nettles and their role in boosting health and wellness. So, what does this plentiful plant offer aside from a nasty sting?

Persistent Perennial

Originally native to Europe, Asia, and North Africa, nettles are now found growing in the wild worldwide. With creeping roots, they’re often considered weeds because they are remarkably persistent and can survive in various conditions. Nettles prefer nitrogen-rich soil and are commonly found in hedgerows, unmanaged grasslands, riverbanks and even muck heaps.

The word ‘nettle’ is believed to come from the Anglo-Saxon word noedl, meaning ‘needle’, reflecting the tiny, hollow stinging hairs, called trichomes, that cover its stem and the undersides of its leaves. Its Latin name, urtica, means ‘to burn’. The venom in these tiny hypodermic syringes contains a cocktail of chemicals, including formic acid and histamine, responsible for the itchiness, stinging, and redness of the skin that occurs if you brush against the plant.

Nettles have fascinated herbalists and traditional-medicine practitioners for thousands of years, with mentions in the Bible. The plant has been used medicinally for calming inflammation, relieving rheumatism and arthritis, balancing the immune system, supporting the liver and respiratory system, and acting as an antihistamine. Stories suggest Caesar’s troops rubbed themselves with nettles to stay alert during long battle campaigns. Indigenous American tribes, including the Cherokee and Iroquois, would whip the body with nettle stalks to relieve rheumatism or rub them on the skin to reduce stiffness and soreness – a painful-sounding process known as urtication.

Modern-day herbalists also appreciate nettles. Gemma Barry, holistic menstrual coach, founder of The Well Woman Project and author of Periods Aren’t Meant To Bloody Hurt, says: ‘Nettles are one of my favourite herbs. They can help balance hormones and have a slight diuretic effect. It’s such an abundant herb and simple to use.’

Historically, humans have utilised nettles for more than just medicine. Nettles grow tall, outcompeting other plants for sunlight, yet their stems are strong. When the stalks are stripped of their leaves and stinging hairs, they can be crushed, and the fibres within them removed, dried, and braided into a strong yet flexible twine. A fabric discovered in Denmark, found to be almost 3,000 years old, shows that nettle textiles were used during the Bronze Age. More recently, cloth made from nettle yarn was used for German army uniforms during World War One when cotton was in short supply.

Fast-forward to modern times, and nettle yarn shows promise as a sustainable alternative to cotton, needing fewer pesticides and less water to grow. However, its production isn’t easily mechanised, making it a costly product, and commercial attempts to produce nettle twine in the Netherlands in the mid-2000s failed. Indeed, making fabric from nettles is the ultimate in slow, climate-friendly fashion. A recent British indie film, The Nettle Dress, tells the story of textile artist and widower Allan Brown. Inspired by the Hans Christian Andersen fairy tale The Wild Swans, Allan hand-spun fibre from nettles growing near his home to create a dress. It was a labour of love that took seven years.

Modern medicine

With nettle’s history of traditional uses, modern science has been researching the health-giving properties attributed to them. Some parts of nettles can reduce inflammation and support the immune system, suggesting they could be useful for rheumatoid and osteoarthritis. Wross Lawrence, chef, nettle enthusiast, and author of The Urban Forager, says: ‘Making a tea from the dried leaves helps to alleviate arthritis aches and pains.’ One review of research concluded that nettle extract might help to control blood glucose levels, as it seems to mimic the action of insulin.

Other research has shown that nettles might be effective in reducing blood pressure, easing seasonal allergies like hay fever, reducing bleeding, and accelerating wound healing. These findings mirror nettle’s traditional uses, but not all studies have been conclusive, and some have been carried out on small sample sizes.*

Nowadays, herbalists use extracts from nettle seeds, leaves and roots. Wross often uses the seeds: ‘Nettle seed is considered an adaptogenic super herb and contains serotonin. It’s an incredible plant, a great food for the body and the mind. The leaves contain more iron pound for pound than spinach.’ They’re also a source of zinc, calcium and potassium and contain vitamin C, several B vitamins and vitamin K, which is needed for blood clotting and helps wounds to heal.

Gemma likes to use nettles in tincture form, made with either alcohol or vinegar. She says, ‘Nettles also make a wonderful balm, great to use on rashes and inflamed skin. It’s such a versatile plant. They’re a tonic to the whole body and rich in so many nutrients and minerals, meaning they help to support all your systems.’ She also uses them for menstrual irregularities: ‘Because they’re high in iron, they’re great for women who have heavy periods, and they can help reduce flooding, too.’

Nettles are also a good source of gut-friendly fibre and antioxidants, which are being increasingly studied for their ability to protect DNA. Plus, they’re a great source of plant protein – dried nettles contain around 30 per cent.

In many cultures, nettles have been dished up as food for a long time. You might find the idea of eating something capable of delivering a nasty sting unappealing, but when cooked, that sting is deadened and becomes harmless.

Harvesting them, of course, is another matter – gloves are essential. But this doesn’t deter foragers keen on using nettles for their health benefits and flavour. Nettles have an earthy taste, a little like spinach. They’re also a great sustainable crop, to which anyone who has ever tried to control their growth will attest. Pick them, and they’ll grow right back, leaving plenty for the many insects living in a safe haven among those stinging hairs.

Nettles are an incredibly versatile ingredient – they can be turned into a vivid green nutrient-rich soup or used to make nettle ravioli, risotto, or pesto. Fresh or dried nettle leaves can also be added to flour when making bread, which is a great accompaniment to nettle soup.

So, the next time you accidentally brush against a nettle, spare a thought for this much-maligned, overlooked plant and how it’s served humans over the millennia. As Wross Lawrence says: ‘I love nettles as they’re an unmistakably identifiable plant – everybody has a story from their childhood involving nettles. Unfortunately, the narrative surrounding them tends to be a negative one. It’s time for this to change.’

*Please consult your GP or a qualified herbalist if you’re interested in using nettles for a health condition, and never discontinue any prescribed medicines without speaking to your GP first.