I have had a lifetime of gardening and farming where weeds are
only considered in terms of eradication. I had looked at these plants
as an unwanted scourge on the landscape. Recently, I have come to
appreciate their potential value as a green manure crop or for
composting, as long as they are cropped before seeding. I have realised
that nature abhors a vacuum so it will produce a groundcover of weeds
if a vacuum is created. These plants photosynthesise and recycle
nutrients and as a result they can actually improve soils with added
carbon and minerals when they die. I have also come to understand that
many weeds can be seen as a signpost for nutritional deficiencies
or environmental imbalance. The weed seeds can survive for up to
seventy years in the soil and they germinate when “ideal” conditions
present themselves. This may be dry conditions, compacted soils, wet
conditions, soil acidity, salt, or a lack or excess of specific
minerals. However, I have never considered these yield-stealing
competitors as potential food. It was a huge paradigm shift
to walk in my garden and observe, identify and accept these former
foes as friends. In light of my new-found interest in green smoothies I
have been researching “wild greens” and their nutritional and
therapeutic value. It was a major shock to find that some of my
despised enemies, weeds that are abundant in my garden and on our
research farm, are in fact edible and in some cases delicious. Not only
that, but many of them are decidedly therapeutic and have been used in
herbal medicine for centuries (prior to becoming “the wrong plant in
the wrong place”).
Important: ensure you know your weeds before consuming them from your garden.
Chickweed – what the chooks can teach us
This creeping, small leaved pest with a tiny white star shaped
flower infests my paths and gardens and it apparently acquired its name
because it is a favoured food for chickens. Many plants favoured by
birds and animals are also beneficial for us and if other creatures are
particularly keen on a particular plant we should probably investigate
the food and therapeutic potential. I have often plucked huge
dandelions from a clay bank leading to the chook house and have mused
at the fact that the chooks seemed to favour these “weeds” over
nutritious vegetable scaps from my garden. We will consider dandelions
later but at this point we will look more closely at why chickens
gobble up their namesake.
Chickweed is rich in minerals (including calcium,
magnesium, iron, manganese, silica and selenium) and it also contains
particularly high levels of vitamin C and an important
essential fatty acid called GLA. It must be remembered that these wild
plants have never been hybridised, with the often associated, negative
impact on nutrient uptake. Their reputation as a problem plant is often
linked to their seeding efficiency. In this case, chickweed produces up
to 15,000 seeds per plant and these seeds can survive for decades in
the soil. The plant is constantly flowering so it becomes difficult to
control. This pest-like capacity has nothing to do with the plant’s
food potential. The leaves, stems and flowers can be eaten in salads,
lightly steamed with other greens, steeped in hot water for ten minutes
to make chickweed tea or, of course, they make a perfect additive to
your green smoothies. Chickweed is a liver tonic, diuretic and an
expectorant and it has been traditionally used to help clear
congestion. It also has anti-inflammatory qualities and it is a herb
that is commonly used in weight loss preparations. Many of the health
claims attributed to chickweed seem linked to the abundant GLA
component. Research has shown that GLA can clear
congestion, control obesity, reduce inflammation, temper water
retention and it can also serve as a liver tonic to reduce damage
associated with alcohol. The good news about chickweed is that it
tastes great, costs nothing and it can so easily become part of the
all-important “variety” that can magnify the health
impact of green smoothies. It is critically important that you have
accurately identified any weed before consumption as some weeds are
toxic. One of the tell tale identifying features of chickweed is a ridge
of tiny hairs that runs up one side of each stem and this line of
hairs changes sides at each leaf juncture.
Purslane – a medicinal succulent
Most of us are familiar with the powerful health benefits linked
to the leaves of succulents like aloe vera and yucca and many are
discovering the taste treats from the antioxidant-packed harvests from
dragon fruit. However, few are aware of the suite of benefits
associated with a common weed called purslane. This is a member of the
portulacaceae family and is also called wild portulaca and verdolaga.
There are some vibrant coloured, prolifically flowering, hybridised
portulaca but these do not contain the nutrition found in the wild
variety. Hybridisation is often about selecting for one set of
characteristics at the expense of another. In this case there are many
more pretty flowers on the hybrids but the nutritional profile has
dramatically changed.
Purslane comes from India and it was a favourite food of Mahatma Ghandi.
It is also a sought-after component of Greek and Asian cuisines and it
is even available in cans in some regions. This plant has only
recently caught the attention of nutrition researchers but some of them
are now claiming it to be the most nutritious of all green vegetables.
This seems like a pretty big claim but it certainly caught my
attention. I have been burning my purslane for years as, like all
succulents, each leaf can grow a new plant, and I was not sure that
composting would destroy this regenerative potential. I will be
harvesting it for the table in future!
Purslane contains higher levels of omega 3 fatty
acids than any other leafy vegetable, an amazing 350 mg per 100 grams.
The vast majority of us are in need of omega 3 fats. These fats are the
building blocks for the anti-inflammatory stage of our natural healing
process. The healthy omega 6 to omega 3 ratio is 2:1 but the Australian
average is an unhealthy 20:1. Omega 6 fats are the building blocks for
inflammation and inflammation is linked to all degenerative diseases.
We all need to reduce consumption of margarine, cooking oils, fast
foods and feedlot beef and increase the amount of omega 3-rich foods in
our diet. This free weed is more cost-effective than salmon!
Purslane also contains one of the highest levels of vitamin A (1350 IU’s per 100 grams) of all leafy vegetables. Vitamin A
is a powerful, vision-enhancing, antioxidant that is very protective of
mucus membranes. One US study showed high doses of vitamin A were more
effective than flu vaccinations. This fat-soluble protector stores in
the body for up to three months with the potential of flu protection
for that period.
Purslane is extraordinarily alkalising. In the
NTS health workshops, we find that the vast majority of participants are
acidic. Acidity breeds disease in plants, animals and humans, so the
consumption of alkalising foods and the correction of mineral deficits
(involving the alkalising minerals) is an essential health strategy. It
is the luxury levels of the key alkalising cations, magnesium and
potassium, in purslane that is driving the alkalizing effect. 100 grams
of purslane contains 17% of the magnesium RDA and 13% of the potassium
RDA. Purslane is also rich in iron (25% of RDA per 100 grams) and every 100 grams also supplies 35% of the RDA of vitamin C.
The recognition of the alkalizing benefits of purslane is not a
new thing. King Henry the 8th was renowned for his excesses in all
things including food and partners (and his treatment of those
unfortunate wives). He suffered badly from the acidity-related disease,
gout, and his favoured tool to counter the ravages of this painful
disorder, was purslane.
Purslane features luxury levels of the two potent antioxidants,
beta-cyanins and beta-xanthins, which have been found to have
anti-mutagenic properties. It contains high levels of vitamin E and impressive levels of glutathione -
a cell regulator, blood cleanser and prime liver detox agent.
Purslane also contains high levels of the sleep-promoting, antioxidant,
hormone, melatonin. One wonders how such a special plant became a weed in our part of the world.
The leaves, stems and flowers of purslane are all edible and they
can be stir fried, juiced, eaten in salads and included in curries.
Once again they also make a nutritious inclusion in green smoothies.
Dandelion – the magic bullet weed
The botanical name for dandelion is Taraxacum officinale,
which literally means “official remedy for disorders”. It turns out to
be an accurate description of a remarkable herb when we see that
dandelion is one of the top six herbs in the Chinese herbal medical
chest and has been ranked in the top ten in several other cultures.
Even the 1984 USDA bulletin called “The Composition of Foods” listed
dandelion in the top four green vegetables in terms of total
nutritional value. It could also be seen as nature’s remedy for calcium
deficient soils, as the dandelion grows where calcium is deficient. It
accumulates calcium from deep in the soil and deposits this most
important of all soil minerals in the top layer when it dies. The
earthworm, with its calciferous glands, teams with the dandelion to
serve as nature’s lime supply when man has neglected the task.
Dandelions feature the richest source of beta carotene of any
green vegetable and they contain the third highest source of vitamin A
(Haytowitz and Mathews). They are also a great source of fibre and
protein and they are an exceptional source of calcium, iron, magnesium,
potassium, phosphorus and the B vitamins, thiamine and riboflavin. The
Russian chemist, Gerasimova, also found they contained a rich lode of
trace elements. In fact, he suggested that this plant contained a
unique balance of nutrients in ratios that perfectly suited the human
organism. Hippocrates talked about food as medicine and yet we somehow let this amazing medicine slip to the rank of an unwanted weed.
Despite the impressive nutritional profile of this plant, it is
the huge array of phyto-chemical constituents in dandelion that are the
biggest contributors to the success of dandelion as a medicinal herb.
In 1985, the researcher, C.Hobbes, analysed and
reviewed these beneficial compounds. They include inulin (a prebiotic
that stimulates probiotic gut organisms), and the memory enhancer,
choline. The potent flavonoids, apigenin and luteolin in dandelion are
anti spasmodic, antioxidants that protect the liver and strengthen the
heart. The high pectin content complexes metal irons and helps detox
heavy metals. Several triterpenes are present which stimulate bile
manufacture. One study reported a 100% increase in bile production with
the use of dandelion leaves as a supplement and that figure was
quadrupuled when the roots were used. This powerhouse herb also
contains several sesquiterpene compounds that contribute to the
bitterness of the plant and the related effect upon digestion, spleen,
liver and gallbladder (think “Swedish Bitters”).
The dandelion research is compelling. Italian researchers found they could half the cholesterol
level of those with liver ailments, when supplementing with dandelion.
The Japanese filed a patent for the use of dried dandelion root as an
anti-cancer agent. Romanian scientists found dandelion to be a more
effective diuretic than two popular patented drugs and they also found
that the high potassium levels could serve to lower blood pressure.
In fact, dandelion can improve bone density, enhance liver and kidney
function, aid weight loss, help control blood sugar levels and fight
acne. The problem is that, unlike the other “weeds” we have considered
to this point, dandelion does not have a great taste. In fact, it is
decidedly bitter. It can still be used as a tangy salad green, like
sorrel or radicchio, or it can be steamed or stir fried with other
greens. However the easiest way to include the leaves, roots or flowers
(all active) in your diet, is to include them in your green smoothie and the sweet fruit component will mask the bitter tang.
You could even make your own herbal tincture using
either the roots or the leaf. This is not as difficult as it might
sound. It simply involves chopping up the leaves or roots and placing
them in a jar full of vodka diluted with 50% water. Seal the jar, shake
it a few times and then leave it sitting on the shelf for a month and
you have a dandelion tincture. One teaspoon, twice a day of the root
tincture is reportedly a remarkable liver tonic and a similar dose of
the leaf tincture supports optimal kidney function.
Wandering Jew – the creeping salad
I have an entire bank infested with Wandering Jew. I have
laboriously removed it each month only to find that the creeping
subterranean roots have refired their vegetation and returned my
shrubbery to a weed patch, a couple of weeks later. When I began
researching these incredible edibles I wandered into the garden,
plucked a couple of leaves from the pest and was pleasantly surprised
that it tasted at least as nice as any salad vegetable. A little
Nutri-Salt™, olive oil and balsamic and it is delicious. My next query
related to the nutritional value. It doesn’t have to contain much to
better the salad staple, iceberg lettuce. This plant offers little more
than a crunch in your green salad and if that iceberg is grown
hydroponically then it offers crunch at a cost. Hydroponic lettuces are
jam-packed with toxic nitrates and contain very little of anything
else.
The edible wandering jew weed is not the same species as the
popular house and garden plant. That white flowering species is from a
genus called Trandescatia, and it is both inedible and toxic, while the
blue flowering ‘weed” is called Commelina cyania or Native wandering Jew.
It is also called “the scurvy plant” because early settlers in
Australia ate this vitamin C rich plant to alleviate scurvy. This plant
is native to the East coast of Australia and Norfolk and Lord Howe
Islands and there has been no research conducted into the nutritional
and phytochemical constituents. It is a bush food that was favoured by
aboriginals for thousands of years but that is all we know. Rapid
growing, chlorophyll- dense plants like this are often nutrient-rich
but the fact that it is so pleasant flavoured is enough to encourage me
to make this plant a regular inclusion in my green smoothies and
salads.
Plantain – the prime fodder crop as a herbal healer
Plantain is a remarkable herb that somehow became a “weed”. A
flurry of recent research has determined that this former pasture weed
is, in fact, considerably more nutritious than ryegrass and clover. It
is a mineral accumulator with a deep-feeding tap root that thrives best
in rotational grazing situations (where it is less likely to be
outcompeted by rye grass). The ‘originals’ grew in soils lacking
phosphorus and potassium and this still applies to wild plantain.
However, the hybrid pasture plants have been tuned to flourish in all
conditions. The mineral-rich leaves offer other benefits beyond weight
gain. The phytochemicals in this herb provide reduced incidence of dags
and scouring and there is also a reduction in the parasite burden. The
herbal benefits of this plant become much more profound when
considered in relation to humans. Here are just some of those benefits:
The Top Ten Benefits Of Plantain
- Plantain is part of a group of around 100 plants that are termed
“alteratives” in the science of herbal medicine. Alteratives correct
‘impure conditions of the blood and the eliminative tissues and
organs”. These herbs cleanse the blood and tone the liver and kidneys. In the case of plantain, the roots, leaves, flowers and seeds can all achieve this purpose.
- Plantain is a very effective diuretic used to counter water retention and associated kidney and bladder problems. Diuretic herbs must usually be accompanied by a demulcant
– another herb that coats and soothes the mucus membranes and protects
the kidneys. Plantain is rare in that it is a demulcant and diuretic,
in one.
- Plantain is a vulnerary, which means it is a herb that prevents tissue degeneration and arrests bleeding. These plants are commonly used to speed the healing
of wounds. Like comfrey, it contains a substance called epidermal
growth factor, which can be used to repair damaged tissue, treat
bruises and heal broken bones. Unlike comfrey, plantain can be easily
found around streets, playgrounds and sports grounds so it can be a
handy first aid tool.
- Plantain can be used as an anti-venomous herb
and its easy availability makes it an invaluable aid in the advent of a
snake bite or insect bites on the farm or in the garden. It can ease
the pain of poison ivy and other stinging plants and it is remarkably
effective in the control of even the most stubborn itch.
- Plantain can be used to treat many skin disorders.
Senchina evaluated 175 herbs in terms of their relative value in
treating dermatitis and he placed plantain in the top ten in his list
of the 25 most effective herbs for this purpose. Renowned herbalist,
Christopher Hobbes, rates plantain as his number one topical herb for
skin complaints followed by aloe vera, calendula, gotu kola, Oregon
grape root, St Johns Wort (another “weed”), chamomile and lavender.
- Plantain tea or juice can be used to heal burns including sunburn and scalds. The celebrated USDA botanist, James Duke,
notes that plantain is second only to aloe vera as a popular folk
remedy for burns (although aloe has been better researched). Once
again, this ‘weed’ is much more available than aloe so it has great
first aid potential.
- Plantain eases the cough reflex and suppresses the production of mucous. It can be useful in asthma, bronchitis and hayfever and it can be an exceptional natural remedy to counter the common cold.
- Russian scientists have recently discovered that plantain can be useful for weight loss.
The plant contains mucilage which serves as an appetite suppressant
while also reducing the intestinal absorption of fat. If plantain is
used as a regular ingredient in green smoothies, you can access this
amazing suite of diverse benefits while also shedding some excess
kilos.
- Plantain can serve as a treatment for digestive ailments.
When taken internally as a tea or in green smoothies, this herb is an
effective remedy for diarrhea, gastritis, irritable bowel syndrome and
other problems. Two teaspoons of seeds soaked in water will have a
laxative effect similar to psyllium (to which plantain is related).
- Plantain is anthelminitic which means it can
kill intestinal worms. This is how it reduces parasitic pressure in
livestock when it is present as a pasture species.
Plantain was introduced to Australia and New Zealand by European
settlers who valued the plant’s culinary and medicinal uses. The
natives of both countries called the plant, ‘White Man’s Foot”, in
reference to the fact that it appeared wherever the newcomers settled.
Plantain is a great addition to salads and stir fries and it can
be steamed as a substitute for spinach. Harvest the young leaves before
they get tough. This plant can be a wonderful green smoothie additive
and you can make your own herbal tincture by combining the root, leaves
and flowers in a mixture comprising 50% vodka and water. Leave on the
shelf for a few weeks and you have a multi-purpose herbal tonic.
Plantain is a rich source of vitamin K, vitamin C and beta
carotene along with great levels of trace minerals, mined with that
long tap root. The suite of protective phytonutrients found in this
herb include allantoin (heals wounds and speeds cell regeneration) and
acubin (a powerful anti-toxin).
This weed (Bidens pilosa) thrives on parts of my property
and it may well be linked to a lack of calcium and a poor calcium to
magnesium ratio in the affected areas. The seeds latch on to clothing,
fibre and fur and are difficult to dislodge. The plant is often called
“farmers friend” in relation to this ‘tag along ‘seed, but these plants
are hardly endearing when they contaminate wool, pets and clothing.
Cobblers pegs are widely eaten as a food plant throughout Africa but in
my opinion, they do not have a great taste due to the presence of a
range of volatile chemicals. Their presence can be easily masked when
they are a component of green smoothies or they can be boiled to improve
the flavour. It is probably better to think of this weed as herbal
medicine rather than a culinary delight. Traditionally, this herb has
been most effective as a decoction. A decoction varies from a herbal
tea in that it is produced from actually boiling the plant rather than
simply adding it to boiled water. A strong decoction of this plant has
been successfully used by herbalists to treat inflammation.
Cobblers pegs are rich in iron, zinc and calcium and the
protective chemicals present include flavonoids, aurones and flavone
glycosides. Recent Japanese research on this herb reveals that it is
anti-microbial and it can be beneficial in the treatment of malaria,
allergies, inflammation, diabetes, hypertension and cancer. Not a bad
package for a despised, nuisance weed. It is important that you are
careful about the location of the plants you choose to harvest as this
plant has been found to be a cadmium accumulator. In fact, it can be
specifically used to remove cadmium from contaminated soils. Cadmium
is a common contaminant of soluble phosphate fertilisers and it
remains in the soil for up to 1000 years. It is a good idea not to
harvest cobblers pegs from soils with a history of heavy phosphate
fertilising or from industrial or roadside locations where they may
have been contaminated.
Yellow Dock /Curly Dock– Loving Your liver
The liver is the settling pond for contaminants in the environment
and in our diet. In a world with tens of thousands of registered
chemicals, this organ is often overworked and under nourished. Dr
Sandra Cabot’s book, “The Liver Cleansing Diet”, remains the largest
selling of all health books in Australia because most of us need to
nurture our livers a little more. Alcohol and drugs (prescription and
non prescription) also contribute to liver stress. There is a long
herbal tradition involving treating and
cleansing the liver
and recent research confirms that certain herbs can be powerfully
effective. The two most popular liver tonics can be accessed free of
charge as they involve the common “weeds”, dandelion and yellow dock.
The botanical name for both yellow dock and curly dock is
Rumex crispus.
The leaves have a tart, lemony flavour that is a delicious additive to
salads. This plant (like many others) contains oxalic acid so it is
not recommended to use large amounts of the leaf on a regular basis. The
leaves are rich in iron and they contain a biochemical that also
enhances the uptake of iron, so they are often used to address
anemia.
However, it is the tap root of this plant that is a revered digestive
and liver tonic. The root is boiled to produce a bitter flavoured
liquid that has exceptional therapeutic qualities. Alternatively, the
root can be added at 5:1 with vodka to produce a powerful herbal
tincture. The dock root enhances three key functions relative to
digestion and
liver health:
- One of the most important benefits of the yellow dock root relates to its capacity to enhance production of hydrochloric acid.
Stomach acid is essential to break food down into particle sizes that
can be fully utilised by the body. A tremendous number of people are
under producing stomach acid with serious consequences. Aside from the
associated digestive discomfort (which mirrors over production of acid
and is often misdiagnosed), this deficiency is a digestive handicap
which limits your access to the minerals in your food and, most
importantly, it inhibits your capacity to utilise the protein in your
food. The immune system is protein-dependant so there can be serious
ramifications. Yellow dock root can restore acid production and address
this malabsorption issue.
- Dock root also increases bile production from
the liver and gallbladder and it serves as a mild laxative to remove
bile after it has served its purpose. Increased bile production has
also been linked to increased uptake of minerals in food. We can be
eating highly mineralised food and dropping countless supplements but
“we are what we absorb” and absorption is seriously compromised in the
absence of both stomach acid and bile. This is why a chief symptom of
low stomach acid is a lack of response from supplements.
- Dock root is a blood cleanser which removes toxins from the blood and lessens the load on the liver. Many liver detox
regimes include yellow dock root for this reason. The liver tonic
effect reduces problems associated with poor liver function like
headaches, acne, irritability and mental lethargy.
Yellow dock root is also an anti-inflammatory and it can be used
topically and internally for this purpose. The diuretic and laxative
properties of dock root increase both elimination and urination and so
can help with water retention, constipation and the removal of toxins
from the body. Conditions like eczema and psoriasis can be addressed
through this toxin removal. Yellow dock root is particularly high in
bioflavonoids
and it is the inflammation fighting capacity of these biochemicals
that is responsible for the plant’s anti-arthritic benefits.
Many so-called weeds can provide amazing sustenance and
therapeutic benefits. An understanding of this potential is
increasingly relevant in light of the likelihood of economic chaos in
the near future. You can live for free on these easily found sources of
food and you can also treat multiple remedies with this natural
medicine. There are a few cautions if you become a wild food fossicker.
If you are seeking out these herbs outside of your own garden, you
need to be sure that they have not been sprayed with chemicals. This
will usually be the case in a well groomed council park or garden, for
example, but it is much less likely in more rugged woodlands and less
tended areas. Roadsides can also be a problem if they receive regular
herbicide treatments. If you have no choice, it would be a productive
strategy to collect these plants from dubious sources and replant them
in your garden. The next generation will be free from herbicides, dog
urine or other contaminants. You can also source plantain seed from
rural stores and plant this remarkable herb in your vegetable garden. I
trust that this information may help you reclaim responsibility for
your own health. This is a critically important step when we are mired
in a symptom-treating health system where prescription medicine is now
our fourth largest killer.
*Disclaimer: Information in this article is a guide only and
you should seek professional medical advice prior to undertaking
mineral supplementation.
