The Nutritional Profile of Nasturtiums
Beyond their reputation as a culinary and ornamental plant, nasturtiums (Tropaeolum majus) possess a notable nutritional profile that contributes to their traditional and modern use as a health-supporting herb. All parts of the plant, including the leaves, flowers, and seeds, are edible and contain a variety of beneficial compounds.
A Rich Source of Vitamin C and Antioxidants
One of the most impressive health benefits of nasturtiums is their exceptionally high vitamin C content, with some sources indicating they contain significantly more than common garden lettuce. This powerful antioxidant is crucial for immune system function, skin health, and collagen production. Additionally, nasturtiums are loaded with other antioxidants, including:
- Flavonoids: Compounds like quercetin and kaempferol found in nasturtium flowers have potent antioxidant properties, helping to protect cells from oxidative stress.
- Lutein: The yellow and orange pigments in nasturtium flowers are a rich source of lutein, an antioxidant known for supporting eye and skin health.
- Polyphenols and Beta-carotene: These phytochemicals contribute to the plant's overall antioxidant capacity, which helps combat free radical damage in the body.
Essential Minerals and Bioactive Compounds
Nasturtiums also provide a range of essential minerals and unique compounds that contribute to their healthful properties. They are a good source of iron, zinc, potassium, and calcium. The characteristic peppery taste comes from compounds known as glucosinolates. When the plant's cell walls are broken, an enzyme called myrosinase converts these glucosinolates into potent antimicrobial mustard oils, also known as isothiocyanates.
Traditional and Modern Medicinal Applications
The use of nasturtiums for health purposes dates back centuries, particularly among indigenous cultures in their native South America. These traditional applications are increasingly being supported by modern research into the plant's active constituents.
Respiratory and Urinary Tract Support
Traditionally, nasturtium was used to treat respiratory ailments due to its antimicrobial and expectorant effects. The mustard oils released upon consumption are thought to be eliminated via the respiratory tract, providing a direct antibacterial effect. This makes it a folk remedy for:
- Colds and flu
- Coughs and bronchitis
- Sinus infections
In Europe, nasturtium is sometimes combined with horseradish root in herbal preparations for uncomplicated urinary tract infections (UTIs) and respiratory issues. This combination leverages the synergistic antimicrobial effects of both plants, although more large-scale human clinical trials are needed to confirm its efficacy.
Antiseptic for Skin and Wounds
For centuries, a poultice made from crushed nasturtium leaves was applied topically to minor cuts, scrapes, and bruises to prevent infection and aid healing. The antiseptic properties are attributed to the plant's antimicrobial compounds and are still recognized in modern herbalism for treating various skin conditions.
Nasturtium vs. Watercress: A Quick Comparison
It is important to differentiate between garden nasturtium (Tropaeolum majus) and watercress (Nasturtium officinale), as they are often confused. While they both have peppery flavors and some similar health benefits, they are not the same plant. Watercress is a semi-aquatic plant in the cabbage family (Brassicaceae), whereas nasturtium is a trailing plant in its own family (Tropaeolaceae).
| Feature | Garden Nasturtium (Tropaeolum majus) | Watercress (Nasturtium officinale) |
|---|---|---|
| Family | Tropaeolaceae | Brassicaceae |
| Appearance | Large, round leaves; vibrant, trumpet-shaped flowers | Small, spoon-shaped leaves; small, white flowers |
| Flavor Profile | Distinctly peppery, all parts edible | Pungent and peppery; leaves and stems edible |
| Vitamin C | Very high concentration, historically used for scurvy | Also high in vitamin C |
| Medicinal Use | Traditional use for infections, respiratory issues, and antiseptic applications | Traditional use for respiratory issues, skin, and cancer prevention |
| Active Compounds | Glucosinolates (e.g., glucotropaeolin) convert to antimicrobial mustard oils | Glucosinolates (e.g., gluconasturtiin) convert to isothiocyanates |
Safe Ways to Consume Nasturtiums
Since all parts of the nasturtium plant are edible, there are many simple ways to incorporate them into your diet to reap their health benefits:
- Add to salads: The peppery leaves and vibrant flowers make an excellent addition to any salad, adding a beautiful splash of color and a zesty kick.
- Create a nasturtium pesto: Replace basil with nasturtium leaves and flowers to create a unique and flavorful pesto for pasta, sandwiches, or dips.
- Make nasturtium tea: Steep fresh or dried leaves and flowers in hot water for a medicinal tea that can help soothe a sore throat or cold.
- Pickle the seeds: Harvest the green, immature seed pods to pickle and use as a substitute for capers.
- Garnish dishes: Use the bright flowers to add a decorative and flavorful touch to soups, wraps, or desserts.
Precautions and Side Effects
While generally safe for consumption in moderate amounts, some precautions are advised. Sensitive individuals may experience skin irritation from topical applications, and those with high or low blood pressure should consult a doctor due to its ACE-inhibiting properties. It is also recommended that pregnant or nursing women, children, and people with kidney disease avoid consumption. Always consume nasturtiums from a known, clean source, free of pesticides or chemical sprays.
Conclusion: Nasturtiums Offer More Than Meets the Eye
In conclusion, the answer to the question "do nasturtiums have any health benefits?" is a resounding yes. From their powerful antioxidant and high vitamin C content to their proven antimicrobial and traditional medicinal properties, nasturtiums are a truly versatile plant. They are not only a beautiful addition to gardens and dishes but also a functional herb that can support your immune, respiratory, and skin health. When used correctly and in moderation, nasturtiums offer a flavorful way to incorporate more nutrients and natural remedies into your life. For more in-depth scientific literature on its bioactive compounds, refer to studies indexed by institutions like the National Institutes of Health.
