Harvesting Nettles
Few plants announce the arrival of spring like stinging nettle (Urtica dioica). This spring tonic is one of the first medicinal greens to emerge, offering an abundance of minerals, nourishment, and herbal medicine to those willing to brave its sting. But timing matters when it comes to harvesting nettles—wait too long, and they can become tough, bitter, and even hard on the liver.
Let’s dive into why you should only harvest young spring nettles, how to gather them properly, and some of the best ways to work with this mineral-rich wild food.
Why Only Harvest Young Spring Nettles?
Nettles are most nutritious and palatable when they are young, but as they mature and begin to flower, their chemical composition changes. Older nettles can accumulate compounds such as cystoliths (gritty calcium carbonate crystals) that may irritate the kidneys, and possibly higher levels of silica, making them tougher and more difficult to digest.
You may have heard that nettles contain pyrrolizidine alkaloids (PAs), which can be hepatotoxic (damaging to the liver). However, after reading and researching many studies – I’ve ultimately concluded that any citations of Nettles containing PA content are due to sample contamination during harvesting and the PAs are derived from other nearby plants. Ultimately- Urtica dioica is not a significant source of PAs, this concern is more relevant to plants like comfrey (Symphytum officinale), borage (Borago officinalis), and lungwort (Pulmonaria spp.). While some sources suggest that older nettles could contain mild irritants like oxalates, the main reason to harvest them young is this is when they have the most desirable texture, taste, and nutrient profile.
Oxalates in Nettles
Like many leafy greens, nettles contain oxalates, natural compounds that can contribute to kidney stone formation in susceptible individuals. While nettles generally have lower oxalate levels than spinach or chard, consuming large amounts of raw nettles regularly could be problematic for those prone to kidney stones or calcium-oxalate issues. Cooking, blanching, or drying nettles significantly reduces their oxalate content, making them safer for long-term use.
By gathering nettles before they flower and preparing them properly, you ensure they are at their peak for both culinary and medicinal use.
How to Harvest Nettles Safely
If you’ve ever brushed up against nettles, you know their familiar sting. Their fine, stinging hairs contain histamine, serotonin, and formic acid, which cause a temporary burning or itching sensation. This makes harvesting a bit of an adventure, but with the right approach, you can avoid the sting:
When to Harvest
- Early spring (March to early May, depending on your region) before the plants flower
- Look for plants that are under 12 inches tall, with fresh, tender leaves
What to Harvest
- Top 4-6 inches of the plant – This includes the most tender, nutrient-rich leaves
- Leaves and tender stems – Older stems can become fibrous and tough
- Avoid plants that have begun to flower or are too close to roadsides (which can expose them to pollution)
How to Harvest
- Wear gloves to avoid the sting if it’s particularly unpleasant to you – I prefer not to, as it feels like a way of respecting the power that nettle has
- Use scissors or snips to clip the tops, leaving the lower plant to regrow
- If harvesting without gloves, if you work intentionally by pinching the top of the plant firmly, it will diffuse the stinging hairs before they can inject their chemicals
Why Nettles Are So Nutritious
Nettles aren’t just an herbal remedy—they’re a superfood packed with minerals, vitamins, and plant compounds that nourish the body:
- Rich in minerals – Nettles are one of the best sources of calcium, magnesium, iron, and potassium, making them excellent for bone health, muscle function, and energy production
- High in chlorophyll – This gives nettles their deep green color and helps support detoxification (it also makes you smell less!)
- Loaded with vitamins – Especially vitamin C (for immunity), vitamin A (for skin and eye health), and vitamin K (for blood clotting and bone health)
- Protein content – Unlike most greens, nettles contain a surprising amount of protein, making them a great plant-based nutrient booster
Because of this, nettles are particularly beneficial for iron-deficient anemia, adrenal fatigue, and strengthening hair, skin, and nails
Ways to Use Nettles
Once harvested, you’ll need to neutralize the sting, which can be done by:
✔ Cooking – A quick blanch or sauté removes the sting but does decrease some of the nutrient content
✔ Drying – Dried nettles lose their sting and can be used for tea.
✔ Blending – Making a purée for soup or pesto neutralizes the stinging hairs.
Some great ways to use nettles are in:
- Nettle Tea – A mineral-rich infusion that supports kidney and adrenal health – this is best as a long infusion steeped overnight to extract the most mineral content
- Nettle Soup – A creamy, nourishing soup similar to spinach soup
- Nettle Pesto – A vibrant green pesto packed with minerals
- Sautéed Nettles – Cook like spinach with garlic and olive oil
- Nettle Vinegar – A mineral-rich vinegar for salad dressings
Creamy Nettle Soup Recipe
This soup is simple, nourishing, and perfect for early spring when nettles are at their peak.
Ingredients:
- 4 cups fresh nettle tops
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 medium potatoes, diced
- 4 cups vegetable or bone broth
- 1 tbsp olive oil or butter
- Salt and pepper to taste
- ½ cup coconut milk or cream (optional)
- Fresh lemon juice (optional)
Instructions:
- Sauté the onion and garlic in olive oil until soft
- Add potatoes and broth, bring to a boil, and simmer until potatoes are tender (about 10-15 minutes)
- Add the nettles and cook for 2-3 minutes, just until wilted
- Blend until smooth using an immersion blender or regular blender
- Stir in coconut milk, season with salt and pepper, and finish with a squeeze of lemon juice if desired
- Serve warm, optionally topped with a swirl of extra coconut milk or a sprinkle of fresh herbs
So get out there with your gloves (or not!) and basket—your body will thank you! 🌿
Happy Foraging!
