Nutritional Values of Nettles
Nettles are a rich source of vitamins and nutrients, and studies show that nettle extract can increase the level of antioxidants in the blood.
100 grams of nettles contain:
Folic acid 14 mcg
Calories 42 kcal
Vitamin A 2,011 IU
Vitamin B 0.103 mg
Vitamin K 498.6 mcg
Fiber 6.9 g
Calcium 481 mg
Iron 1.64 mg
Magnesium 57 mg
Phosphorus 71 mg
Zinc 0.34 mg
Potassium 334 mg
Protein 2.71 mg
Moreover, nettles contain a high amount of chlorophyll, more than any other plant. Chlorophyll, besides giving color to plants, is also a rich source of vitamins and antioxidants, with significant therapeutic properties.
Benefits of Nettles:
Reduces Inflammation
Nettles contain compounds that can alleviate inflammation and relieve pain.
Reduces Blood Pressure
Nettles stimulate the production of nitric oxide, which helps dilate blood vessels and regulate heart rhythms, thus promoting balanced blood pressure.
Helps Regulate Blood Sugar Levels
A study conducted over three months with 46 participants showed that a daily dose of 500 milligrams of nettle extract can significantly lower blood sugar levels.
Treats Skin Conditions
Nettle-based creams can help treat wounds or burns.
Prevents Anemia
Due to their high iron content, consuming nettles is beneficial for treating or preventing anemia.
Treats Allergies
Nettle extract can inhibit the production of histamine, a compound that triggers allergy symptoms such as sneezing, skin itching, or nasal congestion.
Maintains Liver Health
The antioxidant properties of nettles can help protect the liver.
Nettle Dish
Ingredients:
a few handfuls of nettles
one large onion
2 tablespoons of oil
salt and pepper
2 cloves of garlic
3 tablespoons of cream
200 milliliters of milk
Preparation Method:
After boiling the nettles, place them in a blender and blend well until you achieve a puree consistency. Season with salt and pepper to taste and add the cream.
Put the oil in a pot along with the chopped onion, sautéing with a little water.
Add the nettle puree over the sautéed onion, then pour in the milk, mix well, and let it simmer until the mixture becomes homogeneous.
Let the dish cook for about ten minutes, add the garlic cloves, and let it simmer for another two or three minutes.
Then serve the nettle dish alongside a fried egg and a bit of horseradish sauce.
Nettle Soup
Ingredients:
400 grams of nettles
one carrot
2 bunches of green onions
one bunch of green garlic
one bunch of wild garlic
one piece of parsley root
50 grams of round-grain rice
2-3 tablespoons of oil
500 milliliters of broth or juice from one lemon, to taste
salt and pepper
Preparation Method:
Boil the nettles, strain them, and keep the water.
Chop the carrot, parsley, and green onions, put the oil with a little water in a pot, then add the chopped vegetables and sauté over low heat.
Add the rice and let it cook for another two minutes.
Add the remaining water from boiling the nettles and a little salt, and let it boil for about 12 minutes.
Then add the chopped nettles and let it cook for another five minutes.
Add the broth and let it boil for another minute.
Finally, chop the green garlic and wild garlic, turn off the heat, and add them to the soup.
