Plant

Stinging nettle

Urtica dioica

Also known as: Common nettle, Nettle

A perennial herbaceous plant of cool temperate regions worldwide, with stinging hairs (trichomes) on stems and leaves that inject irritants when touched. Despite the sting, one of the most nutritious wild greens on Earth — exceeding spinach in iron, calcium, magnesium, and protein. Stinging hairs are neutralized by cooking, drying, or vigorous chopping. Used for food, medicine, fiber (nettle cloth), and natural dye for thousands of years across Europe, Asia, and North America. Companion plant to gardens; significant pollinator and lepidopteran-larval-host plant.

Identification

Square stem with opposite leaf pairs (mint family-like, but distinct)
Toothed (serrated) leaves with pointed tips
Stinging hairs (trichomes) along stems and leaf undersides — the diagnostic feature
Tiny green flowers in drooping clusters (summer)
Spreading by rhizomes in moist disturbed soils — can form large patches

The sting

The hairs contain formic acid, histamine, serotonin, and other compounds. Brushing against them breaks the silica tip; the irritants inject into skin. The sting is annoying but harmless; relief comes within minutes to hours.

Why it’s eaten

Nutritional content per 100g cooked:

Iron — 1.6 mg (more than beef per calorie)
Calcium — 481 mg (much more than milk)
Vitamin A, C, K — exceptional levels
Protein — ~8% by dry weight (very high for a green)

Stinging nettle is among the most-nutritionally-dense [[wild-edibles|wild edibles]] available.

Harvest and preparation

Harvest young leaves — top 4-6 inches of stem with leaves; spring through early summer; before flowering
Wear gloves — long sleeves and gloves prevent the sting
Cooking neutralizes the sting — boiling 1-2 minutes, drying, or vigorous blending breaks down the hairs
Dried nettle is used year-round as tea, in soups, in cheeses

Common uses:

Nettle soup — classic spring soup across Europe
Sautéed nettles — with butter, garlic, lemon
Nettle pesto — substitute for basil
Nettle pasta — fresh pasta with nettle leaves blended in
Nettle tea — hot infusion; mineral-rich
Nettle beer — traditional fermented beverage in parts of Europe

Medicinal traditions

Allergic rhinitis — freeze-dried nettle has documented antihistamine effect
Arthritis — historically applied topically (urtication) for joint pain
Iron-deficiency support — high-bioavailable iron
Diuretic — traditional use for urinary tract health

Fiber

Nettle stems contain long bast fibers similar to flax (linen). Nettle cloth was widely used in pre-industrial Europe and is being revived today. The fiber is strong, durable, slightly less fine than linen.

Ecological role

Larval host plant — Red Admiral, Comma, Painted Lady, and other butterflies’ caterpillars feed on nettles
Pollinator support — flowers feed small [[native-bees|native bees]] and flies
Soil-improver — deep roots; high mineral content; nettles indicate fertile soil

Sources

The Forager’s Harvest, Samuel Thayer
Healing Wise, [[susun-weed|Susun Weed]]
USDA NRCS Plant Guide for Urtica dioica

Rooted in life.

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