A simple blend of mineral-rich plants for convalescence
- Emma
- Nov 17
- 3 min read
Following an illness or period of stress, a time of convalescence is crucial to allow the body and mind to recover. Once the symptoms of the illness have cleared up, we enter a period of post-convalescence which is transition from recovery to complete rehabilitation. Sleep, good quality nutrition, gentle exercise and emotional support continue to be important. This is also the time to focus on replenishing minerals, trace elements and vitamins which have been depleted during the illness or period of stress. These are two of my favourite nutrient-rich plants to strengthen the immune system.
The first plant, Nettles (Urtica dioïca), is an excellent remineralising plant. Not only is it rich in calcium, iron, magnesium, potassium, sulphur and zinc, the leaves also contain chlorophyll, proteins and vitamins B and C [1,2]. Magnesium supports healthy immune system functioning by regulating immune cell activity, including specific immune responses, modulating inflammation and producing antibodies. In addition to its rôle in the immune system, it also calms the nervous system, relaxes muscles, aids digestion and regulates heart rhythm. Zinc also supports the growth of immune cells and regulates inflammation. The polyphenols in nettle leaves have a positive effect on digestive enzymes and gastrointestinal health. Healthy digestion is essential for the absorption of nutrients to help repair and rebuild tissues and the elimination of toxins. In addition, a strong microbiome can impact our resilience to stress. To find out more about polyphenols, see the post "Strawberries, olives and polyphenols".
The second plant, Horsetail (Equisetum arvense), is particularly rich in silicium. In some studies silicon accounts for up to 25 % of the dry plant weight [3]. It would seem that this mineral protects the plant from mold [3]. In humans, siliicium supports immune system functioning and stimulates the production of collagen in bones and helps bone consolidation [4]. Studies have proven its efficiency in wound-healing. In synergy with nettles, horsetail can build up levels of iron which is essential in bringing oxygen to the cells. Please note that this post refers to Field horsetail and not other species of horsetail which contain toxic substances.
These two plants can be taken in equal doses as an infusion or decoction, in tincture or powdered form. They can also be added to soups or, if you have a high-quality extractor, juiced. If you wish to retain the benefits of the vitamin C in the nettles, then you should not heat the leaves above 60 degrees celsius [5].
Please note that you should not take nettles and horsetail if you are already taking diuretics or medication to lower blood pressure.
Five additional plants to assist during convalescence are mentioned in the post "Why is convalescence important? (and 5 plants to help)".
Have a mineral-rich day!
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[1] Devkota HP et al., Stinging Nettle (Urtica dioica L.): Nutritional Composition, Bioactive Compounds, and Food Functional Properties. Molecules. 2022 Aug 16;27(16):5219.
[2] Đurović S et al., Chemical Constituents of Stinging Nettle (Urtica dioica L.): A Comprehensive Review on Phenolic and Polyphenolic Compounds and Their Bioactivity. Int J Mol Sci. 2024 Mar 18;25(6):3430.
[3] P. Labun, D. Grulova, I. Salamon and F. Šeršeň, "Calculating the Silicon in Horsetail (Equisetum arvense L.) during the Vegetation Season," Food and Nutrition Sciences, Vol. 4 No. 5, 2013, pp. 510-514
[4] Carneiro DM, et al. Equisetum arvense: New Evidences Supports Medical use in Daily Clinic. Pharmacog Rev. 2019;13(26):50-8.
[5] Wolska J, et al. Influence of temperature and brewing time of nettle (Urtica dioica L.) infusions on vitamin C content. Rocz Panstw Zakl Hig. 2016;67(4):367-371.
