Stinging nettles are one of the most abundant and nutritious foods in the wild food larder. It's said that if they had no sting, nettles would be eaten to extinction...
Nutrition
A powerhouse of goodness, nettles contain vitamins A, C, B1, B2, E and K plus high concentrations of protein and fibre. They are also a good source of minerals, calcium, magnesium and iron. And they taste delicious!
Nature
Several species of british butterfly such as Red Admiral, Painted Lady, Peacock, Small Tortoiseshell and Comma use nettles as a caterpillar food plant, as well as a number of moth species. In addition, other aphid predators such as Lacewings, Hoverflies and Parasitic Wasps can also be found on nettles, making this plant a wonderful resource in the wildlife garden.
Nurture
The health benefits of the stinging nettle are legion, perhaps surprising given the vicious nature of its stings. Some sufferers of rheumatoid arthritis claim that their arthritic symptoms are reduced when the affected joints are stung by nettles. The high concentration of vitamin C in the leafy parts can help to stave off winter colds, they have anti-histamine properties and can help with relief from hay fever symptoms. They have a mild diuretic function, and can be used as a post winter tonic.
For more information on using nettles to treat ailments, it's highly recommended to consult a qualified herbalist before experimenting.
Where to find
It's a prolific plant found almost anywhere, favouring high nitrogen and phosphorus rich soils which often mark the site of abandoned dwellings in woods and other remote places.
Check out the south facing ground underneath a blackberry bush or on the edge of a wood for the earliest appearing nettles.The small shoots, sometimes tinged purple, can be harvested as soon as they have three or four leaves. You can harvest nettles up to the middle of April when the plant reaches maturity, although in practice I've found that cooler north facing sites provide a source of later maturing plants - with a bit of know-how, you can eat nettles right up to the middle of May!
How to pick
Best to wear a leather glove if you want to save yourself from tingly fingertips; although tougher skin well used to the outdoors life might be more tolerant. Some people have a more extreme reaction to the stings such as welts and blisters. If this is you, best to be protected and cover your arms and legs as well.
To pick nettles for eating, simply grasp the top two to four leaves between your finger and thumb and pinch firmly to break off the shoot. When you've collected a half carrier bag or so, you're ready to cook them! Here's one of the best nettle soups I know.
More wild food plant profiles coming soon!