The Courier & Advertiser (Angus and Dundee)
DIGGING IN FOR BOOST TO HEALTH
A pharmacist and a dietitian tell Lisa Salmon which healthboosting weeds should end up on your plate or in your mug rather than on the compost heap
Weeds are defined as wild, unwanted and unvalued – but while there’s no disputing their wildness, many people would definitely want them if they understood their true value. Many of the rapidly-growing green “pests” actually boast a wealth of health benefits if consumed, because they contain useful bioactive compounds like polyphenols, vitamins, minerals, proteins and fibre.
“Today’s weeds were our ancestors’ medicine cabinet,” explains Tea Advisory Panel dietitian Dr Carrie Ruxton. “From teas to soups and garnishes, they have a role in our diets – but take care to identify edible weeds properly, as some plants such as hemlock, deadly nightshade and foxgloves contain powerful toxins which can cause illness, and even kill.”
Here, Ruxton and pharmacist Roy Lamb highlight weeds that could be added to your superfood cupboard instead of your compost bin...
NETTLES
This stinging scourge of bare flesh has been used over the centuries to make cloth, fishing nets, and even First World War German army uniforms when there was a shortage of cotton, says Lamb.
BENEFITS
Nettles contain essential amino acid levels comparable to chicken, and similar amounts of omega-3 to those found in spinach, says Lamb. Per serving, up to 100% of the recommended daily intake of vitamin A, 50% of calcium, 20% of fibre and 12% of iron can be provided by nettles, he explains.
Ruxton says: “A study of postmenopausal women found a preparation made from nettles reduced hot flashes and increased quality of life. Always pick them in the spring when they’re most nutritious, and discard the woody parts.”
HOW TO USE IT
To render the sting harmless, drop them in a pot of boiling salted water for a few minutes, or they can be dried using a dehydrator, or soaked in water for a few days. After this, they can be converted into nettle pesto or soup, or as an infusion in tea.
CHAMOMILE
In many areas, chamomile is considered a noxious weed to be eliminated, says Lamb, who also points out it’s one of the most popular ingredients in herbal teas.
BENEFITS
Scientific evidence suggests chamomile has a range of health benefits, as its flowers contain chemicals shown to be moderate antioxidants and antimicrobials. Additionally, studies indicate potent antiinflammatory action and some cholesterollowering activities.
Ruxton adds: “Just one daily serving of chamomile tea improves sleep quality and control of blood sugar levels. Steeping the teabag for 15 minutes ensures optimal levels of the bioactive properties, including polyphenols and prebiotics.”
HOW TO USE IT
Chamomile flowers can be washed, dried and used on their own, or as a blend in herbal teas. For desserts, such as panna cotta, chamomile also makes an attractive and healthy garnish, although Lamb warns it can cause allergic reactions, so take care, especially if you’re allergic to flowers like daisies.
ELDERFLOWER
Clumps of distinctive tall white elderflowers can be found throughout the UK countryside.
BENEFITS
Studies suggest elder is a rich source of bioactive compounds such as polyphenols, which can be anti-pyretic (feverreducing), diuretic, antibacterial and antiinflammatory, says Lamb.
HOW TO USE IT
Elderflower cordial dates back to Roman times, and many people make their own elderflower “champagne”. Lamb points out that dried elderflowers contain a lot less goodness than fresh.
BROADLEAF PLANTAIN
This isn’t the green banana relative found in African and East Asian cuisine. It’s a completely different plant commonly found across Europe, explains Lamb.
BENEFITS
Since the Norman Conquest, broadleaf plantain has been associated with health benefits, with recent studies backing up beliefs that it’s useful for enhancing the immune system, reducing the size of tumours and protecting the gut, Lamb says. It’s also an anti-inflammatory, antiinfective, antibiotic, antifungal, antiviral and antioxidant, and is high in calcium and vitamins A, C and K, and can also be used to heal the skin when applied locally, he says.
Ruxton adds: “A placebo-controlled study revealed that an extract of broadleaf plantain boosted an anti-obesity chemical in the blood called leptin. This backs up evidence that polyphenol-rich plants, such as tea and cocoa, can help support weight loss.”
HOW TO USE IT
Lamb says both leaves and the seeds of broadleaf plantain can be eaten raw, cooked in stews, or simply baked on their own.
DANDELION
Dandelions are everywhere in spring and summer, but as well as being an important nectar source for pollinators, they have many benefits for humans.
BENEFITS
Recent research has shown dandelion can reduce cholesterol, blood glucose levels and inflammation, says Lamb. As a mild diuretic, it can also help with urinary tract infections or thrush.
Ruxton adds: “The diuretic properties of dandelion tea are much more than old wives’ tales. A clinical trial found a dandelion extract increased urine loss by an extra 200ml on average, so dandelion could be effective for bloating during the late menstrual cycle or post-menopause. Dandelion tea is also used to promote digestion.”
HOW TO USE IT
All of the dandelion plant can be used in recipes, from petal-infused wine or honey, to simply eating dandelion roots whole.