Stinging nettle (Urtica dioica), despite its intimidating name and reputation, is a nutritious herb with a rich history of use as a natural remedy. Nettle tea, a popular herbal beverage derived from this plant, offers a wealth of potential health benefits. This article explores the various advantages of nettle tea, including its potential role in weight loss.
The Nutritional Powerhouse: Stinging Nettle
The leaves and seeds of Urtica dioica (UD) have been used in folk medicine for centuries to treat many ailments. The stinging nettle plant, Urtica dioica (UD), is a species of the family Urticaceae, whose roots, leaves, and seeds are used in folk treatments for many diseases. Nettle leaf is a good source of calcium, manganese, and other minerals. It’s also rich in many vitamins, such as vitamins K and A - vitamin A is especially necessary for eye health. It also has riboflavin, copper, iron, magnesium and potassium. Nettle tea contains anti-oxidant levels as well as vitamins A and C, which help boost the immune system. Nettle leaf tea contains biologically active compounds such as carotenoids, flavonoids (quercetin), vitamins, and minerals.
Health Benefits of Nettle Tea
Registered dietitian Michela Palma, RD, LD, discusses the possible benefits of nettle tea and how to enjoy it. Drinking nettle tea may have several potential health benefits, including:
Glycemic Management in Diabetes
Small studies suggest nettle may help reduce fasting blood glucose and hemoglobin A1C. Nettle tea has been shown to positively affect blood glucose levels, which in turn helps the pancreas produce more insulin. In diabetic patients, it was found to be effective in lowering interleukin 6 and high-sensitive C-reactive protein, both of which are markers of inflammation. However, Palma emphasizes that nettle should not replace diabetic medications. Consultation with a doctor is crucial before incorporating nettle tea into a diabetes management plan.
Prostate Health Support
Nettles have been used for urinary and prostate problems for centuries. Some evidence suggests nettles might interfere with the growth of prostate cells. Benign prostate hyperplasia (BPH) is a noncancerous condition where your prostate gland is enlarged. Nettles are a common herbal remedy for BPH, which can cause an urgent need to urinate, as well as leaking or pain while urinating. A human study suggests that stinging nettles could improve BPH symptoms. Nettle leaf may help treat symptoms of certain prostate conditions, such as benign prostatic hyperplasia (BPH), a swelling of the prostate gland. Nettle leaf may help lessen the effect of testosterone on the prostate by slowing the growth of prostate cells. It can’t replace medical treatment for BPH, though. Nettle tea benefits the kidneys by increasing urine output and uric acid removal. Few studies report that nettle can slow the multiplication of prostate cells in the same way that finasteride (a medication used to treat benign prostatic hyperplasia) does. This herb has been approved for the treatment of symptoms such as decreased flow rate, painful urination, and so on. It is important to discuss any prostate issues with a healthcare provider first.
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Allergy Relief
While studies on nettle tea's effect on allergies are mixed, it may be worth trying for mild allergies or to boost the effects of allergy medications. Nettle has long been used in folk medicine to help with seasonal allergies and other respiratory conditions, such as asthma. Scientists believe this may be due to nettle’s ability to lower the histamines our bodies create when responding to an allergen. We need more research on this, though. Nettle leaf tea is an excellent preventive measure for the flu, allergies, and other allergic conditions. The herb nettle has antihistaminic properties. Drinking nettle tea bags benefits you by reducing seasonal allergies such as hay fever. This may be a more viable option than taking antihistamines when allergies strike without having to experience the drowsy side effects such medicines can bring.
Blood Pressure Regulation
Some evidence suggests that regularly drinking nettle tea can lower blood pressure in some people. Some research shows that drinking nettle tea regularly can help lower your blood pressure. People have used stinging nettle as a diuretic - a treatment used for high blood pressure that causes you to pee more. Research has found this effect from stinging nettle in rats, but we need to do more research to know if it works in people. Nettle tea contains a phenolic compound that lowers systolic blood pressure. Qayyum R, Qamar HM, Khan S, Salma U, Khan T, Shah AJ. Mechanisms underlying the antihypertensive properties of Urtica dioica. J Transl Med. 2016 Sep 1;14(1):254. doi: 10.1186/s12967-016-1017-3. However, it's not a replacement for blood pressure medications, and consultation with a healthcare provider is crucial.
Eye Health Promotion
Nettles contain lutein and zeaxanthin, antioxidants that may help prevent several eye conditions. Consuming foods and drinks rich in antioxidants has many health benefits, including a lower risk of some eye conditions. Nettle tea can’t take the place of regular eye exams or any medications that your healthcare provider has prescribed for you.
Additional Benefits
Nettle is believed to be a powerful blood air purifier that removes toxins from the body, making it an excellent addition to your daily routine. Nettle tea can help with indigestion, nausea, excess gas, colitis, and celiac disease. According to some studies, nettle tea can help treat hives and urticaria. Nettle tea can help with osteoarthritis and joint pain. Nettle leaf contains a high concentration of beneficial minerals such as calcium, magnesium, and iron, which aid in the age-related gradual breakdown of bone minerals. In herbal medicine, nettle tea is used to help reduce inflammation throughout the body's systems. Nettle tea benefits the kidneys by increasing urine output and uric acid removal. Nettle tea is used during pregnancy to help stimulate uterine contractions. In young women, it helps avoid bloating and cramping that comes with the start of their menstrual cycle. Nettle tea can help improve brain function and even create a slight mood boost. Nettle leaf tea has been an important part of traditional medicine in several cultures around the world. It’s been used to help with joint pain, anemia, and eczema. In Europe, it was used to treat people with joint pain and to clear extra fluid in the body. In North America, some Native communities used it to help with pregnancy and childbirth.
Nettle Tea and Weight Loss: Exploring the Connection
Nettle tea may promote weight loss by helping to reduce water retention and promoting fullness. The benefits of nettle tea for your weight loss journey include helping to reduce water retention and promoting fullness. Nettle tea’s nutritional information outlines that it is rich in magnesium, an important mineral that helps with bodily functions. A high magnesium count is known for reducing bloating and water retention in the body. Herbal teas are a great way to temporarily fill your body up without contributing much to your calorie intake.
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Animal Studies and Promising Research
Researchers at the University of Maryland found that mice fed on a high-fat diet for 12 weeks gained less weight if they consumed nettle extract as well. They discovered that eating nettles activates a hormone in cells known as FIAF (short for fasting induced adipose factor, in case you were wondering), which not only accelerates the conversion of fats into energy, but seems to protect your vital organs from absorbing too many fatty acids.
Male Wistar albino rats (n = 32) were divided into 4 groups, comprising a control group, a group that received a HFD (HFD group), a group that received UD extracts (UD group), and a group that received a HFD as well as UD extracts (HFD + UD group). The HFD led to weight gain that was partially moderated by the UD extract. In the present study, weight gain was suppressed by 26% in the rats in the UD + HFD group when compared to the rats in the HFD group. UD can control obesity and its complications [51]. Aqueous ethanolic extracts of UD are demonstrated to be effective for weight reduction in those with obesity by reducing the pre-inflammatory factor of chemerin and obesity-related factors [52]. UD protects against HFD-induced obesity through mechanisms involving lipid accumulation and glucose metabolism in skeletal muscle, liver, and adipose tissue [53].
Nettle Tea as a Complementary Tool
It's important to note that nettle tea alone isn't enough for you to attain your weight loss goals, as a nutritious diet and a consistent exercise routine is so important for weight loss. Nettle tea should be considered as a complementary tool within a holistic approach to weight management.
Making Nettle Tea: A Simple Guide
You can purchase nettle tea in ready-made tea bags or as a fresh or dried herb. To make nettle tea:
- Place the teabag in a mug. Or place loose herbs in a tea infuser inside your mug.
- Bring 8 to 10 ounces of water to a boil.
- Pour the boiling water over the teabag or infuser.
- Cover the mug and let it steep for up to 10 minutes. (Longer steeping creates a more robust flavor. You’ll also get more nutrients.)
- Remove the tea bag or infuser.
- Drink and enjoy.
“If you don’t care for the flavor, try adding a teaspoon of honey,” suggests Palma. Today, many people buy nettle leaf tea in tea bags, though some people prefer to make their own. It has a grassy, earthy flavor. To prepare nettle leaf tea, bring a cup of water to a boil over a hot stove, then pour a tablespoon of fresh nettle - or a teaspoon of dried nettle - into the water. Allow the nettle to steep for two to three minutes, strain, and serve. You can sweeten it with honey or add other dried elements, such as mint leaves or rose hips, to change the flavor.
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Harvesting Your Own Nettle
Going outdoors and picking your own organic nettle tea benefits you in a variety of ways, from reducing inflammation to being a treatment for diabetes. If you buy fresh nettle leaf, be careful with the small stinging hairs on the leaves, as they can prick you and may cause an allergic reaction. Use gloves while handling nettle. You can also grow your own nettles or go foraging in your backyard. Wear long pants, sleeves, and gloves when looking for nettles so you don’t get stings. Because they’re best eaten when the leaves are soft and tender, pick them early in the morning in spring. If the plant flowers, the leaves may be bitter and tough to eat. Only take what you need when foraging.
- Get The Right Tools: Before starting your nettle-picking endeavour, it is important to equip yourself with the right tools. You’ll firstly need some good gardening gloves, gardening scissors and a bag to put your nettle leaves in.
- Selecting the Nettle: When selecting your nettles, you want to look for “young” leaves. This means that they are no greater than 3” wide.
- Quantity: You will require a good handful of nettle leaves to make one cup of nettle tea.
- While wearing your gloves, cut off the leaves from their stems.
- Put the leaves into a bowl of warm water for 10-minutes to clean the nettles.
- Using a colander, dispose of the water and transfer the leaves into a bowl of boiling water.
- Once cool, rest the leaves on a dish cloth or kitchen roll to dry.
Nettle and Peppermint Tea
Different variations of nettle tea exist such as nettle and peppermint tea, with benefits of their own. An example is nettle and peppermint tea, the benefits of which can help to boost weight loss effects even more than nettle alone.
Potential Side Effects and Precautions
Nettle tea is generally safe for most people, but any herb can have side effects. Talk with your healthcare provider before you start drinking nettle tea.
Nettle tea can interfere with some medications, such as:
- Aspirin
- Anticoagulants (blood thinners)
- Blood pressure medications
- Diuretics (water pills)
- Diabetic medications
- Lithium
Some people are also allergic to stinging nettle. Get medical care immediately if you notice signs of an allergic reaction, such as itching, hives or trouble breathing. You also want to avoid nettle tea if you’re pregnant.
In rare cases, nettle tea can cause stomach cramps or diarrhea. In clinical trials of different kinds of stinging nettle preparations, such as extracts, researchers say participants didn’t have serious side effects. For people who did, side effects were mild and included belly pain, feeling sick, headache, diarrhea and trouble pooping (constipation).
Finally, you might want to stick to daytime sipping. “Nettle tea is a diuretic, so drinking it before bed could send you to the bathroom during the night,” notes Palma. There are an array of herbal teas available to you that promise a more restful night’s sleep, but you might be wondering if nettle tea is included in that. The properties of nettle tea mean that it can help you to drift off to sleep more quickly and deeply. Additionally, when compared with other herbal teas such as green tea, nettle tea contains no caffeine.
The dose of nettle tea should be limited to 300 mg one or two times daily. Before continuing, consult your doctor if any side effects are observed. Women who are pregnant or breastfeeding should sparingly use the herb in consultation with the doctor. Nettle can alter the effects of blood pressure medications. Due to the conflicting studies and reports, it may be preferable for you to just steer clear of nettle tea while pregnant just in case. It is also recommended to consult your doctor before consuming nettle tea while pregnant. However, drinking in excess of this recommendation increases the risk of you experiencing some of the side effects of nettle tea.