Nasturtiums, the beautiful and peppery edible flowers often seen adorning gardens, are more than just a decorative garnish. From their vibrant flowers to their large, lily pad-like leaves, the entire plant is a source of essential vitamins, minerals, and bioactive compounds. For those focused on optimizing their diet with nutrient-dense foods, nasturtiums offer a convenient and flavorful addition. Their leaves and blossoms provide a significant nutritional boost, particularly with their high concentration of certain vitamins that play crucial roles in maintaining health.
The Vitamin C Powerhouse
Nasturtiums are perhaps most celebrated for their exceptional Vitamin C content, an antioxidant that is vital for immune function and tissue repair. The concentration of Vitamin C in nasturtium leaves can be impressively high, sometimes containing as much as ten times the amount found in lettuce. The flowers are also a significant source, with some studies indicating up to 130 milligrams per 100-gram serving.
Vitamin C's role in the body extends beyond just fighting off colds. It is a powerful antioxidant that helps protect cells from damage caused by free radicals, contributes to collagen formation for healthy skin, and aids in the absorption of iron from plant-based foods. Including fresh nasturtium leaves or flowers in salads is an easy way to boost your daily intake of this essential vitamin.
Vitamins for Vision and Skin Health
Nasturtiums are also rich in Vitamin A, an important nutrient for maintaining healthy vision, especially in low-light conditions. This is thanks in part to their high concentration of beta-carotene, a precursor to Vitamin A that gives some nasturtium flowers their vibrant color.
Additionally, nasturtiums are one of the best edible plant sources of lutein, a powerful antioxidant known for supporting eye health and protecting against macular degeneration. Lutein also plays a role in promoting healthy skin by filtering high-energy blue light and protecting against oxidative damage. Some sources also indicate the presence of Vitamin E, another antioxidant that helps protect skin cells from damage.
Essential B-Vitamins and Minerals
Beyond the more prominent vitamins, nasturtiums contain a complex profile of other important micronutrients. They are a source of several B-vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6. These vitamins are crucial for cellular metabolism, energy production, and nerve function.
Nasturtiums also provide essential minerals that support various bodily processes. This includes iron, which is necessary for the formation of red blood cells, as well as manganese, zinc, copper, potassium, calcium, and magnesium. These minerals contribute to everything from bone health and blood pressure regulation to proper muscle function and immune response.
Nasturtium vs. Other Edible Greens
To better understand the nutritional prowess of nasturtiums, here is a comparison with common leafy greens.
| Nutrient | Nasturtium Leaves (per 100g) | Lettuce (per 100g) | Spinach (per 100g) |
|---|---|---|---|
| Vitamin C | High (e.g., 60-465 mg) | Low (e.g., ~9 mg) | Moderate (e.g., ~28 mg) |
| Vitamin A | High (e.g., 336 mcg equivalent) | Moderate (e.g., ~370 mcg equivalent) | High (e.g., ~469 mcg equivalent) |
| Lutein | Very High (e.g., up to 45 mg) | Low | Moderate |
| Iron | Moderate (e.g., 1.8 mg) | Low (e.g., 0.5 mg) | Moderate (e.g., 2.7 mg) |
Note: Nutritional values can vary based on growing conditions and cultivar.
Incorporating Nasturtiums into Your Diet
There are numerous ways to add this nutritious plant to your culinary repertoire. The slightly spicy, peppery taste of the leaves and flowers makes them a versatile ingredient.
Culinary Ideas
- Salads: Add fresh leaves and colorful flowers to liven up any salad. Their peppery flavor pairs well with sweeter dressings or other savory ingredients.
- Pesto: Blend nasturtium leaves with olive oil, nuts, garlic, and cheese to create a vibrant, peppery pesto.
- Garnish: Use the striking flowers to decorate and add flavor to dishes, from baked goods to fish entrées.
- Pickled Seeds: Harvest the young, green seeds and pickle them as a zesty substitute for capers.
- Tea: Dried leaves and flowers can be brewed into a tea, known for traditional medicinal uses like soothing respiratory issues.
A Word of Caution
While nasturtiums are generally safe to consume in moderation, a few considerations are important. Some sources advise consuming the seeds in moderation, as high quantities may cause stomach upset. It is also essential to ensure that the nasturtiums are home-grown or sourced from a reputable organic grower to avoid any contamination from pesticides or herbicides. Those with sensitive stomachs should introduce them slowly.
Conclusion
Nasturtiums are a wonderful addition to a healthy diet, offering a wide array of vitamins, minerals, and antioxidants. From their role in boosting immunity with high Vitamin C content to supporting vision and skin with Vitamins A and lutein, these edible plants provide significant nutritional benefits. Their versatility in the kitchen makes it easy to incorporate them into daily meals, proving that healthy eating can be both beautiful and delicious. As with any food, mindful consumption is key to enjoying all the advantages this fantastic plant has to offer. For more detailed scientific insights into nasturtium's healing properties, refer to this review on nasturtium officinale from the National Center for Biotechnology Information.
