Nasturtiums are more than just a vibrant addition to the garden; they are a culinary and nutritional powerhouse. The leaves, flowers, and even the seeds are edible and contribute a peppery, cress-like flavor to your meals. Historically, this plant has been valued for its health-promoting properties, with traditional uses ranging from treating respiratory infections to boosting immunity. Modern nutritional analysis confirms its rich composition of essential vitamins, minerals, and potent antioxidants, making it a worthy addition to any health-conscious diet.
The Nutritional Powerhouse of Nasturtiums
Unlike many merely ornamental flowers, nasturtiums offer a robust nutritional profile. They provide a dense array of micronutrients, with each edible part of the plant offering its own unique contribution.
Rich in Vitamins
Nasturtiums are an excellent source of several key vitamins essential for human health. The leaves and flowers are particularly noted for their high content of:
- Vitamin C: An impressive antioxidant, nasturtium provides very high levels of vitamin C. Some sources report they can contain significantly more than common leafy greens like lettuce and citrus fruits. This vitamin is crucial for immune function, skin health, and collagen synthesis.
- Vitamin A (as Beta-Carotene): The vibrant flowers and leaves are rich in beta-carotene, a precursor to vitamin A. Beta-carotene is a powerful antioxidant that supports vision, immune health, and cellular growth.
- Vitamin D: While not as prominent as vitamins A and C, some sources also report nasturtiums as containing vitamin D. Vitamin D is vital for bone health and mood regulation.
A Mineral-Dense Edible Plant
Beyond vitamins, nasturtiums are a good source of several important minerals and trace elements, including:
- Iron: Essential for red blood cell formation and preventing anemia.
- Zinc: Important for immune system function and wound healing.
- Copper: A trace mineral that helps the body use iron and aids in nerve function.
- Magnesium, Potassium, Calcium, and Phosphorus: These minerals are crucial for a wide range of bodily functions, from nerve and muscle function to maintaining strong bones and teeth.
Packed with Antioxidants and Phytonutrients
Nasturtiums contain several bioactive compounds that contribute to their health benefits and signature peppery taste.
- Glucosinolates and Isothiocyanates: These sulfur-containing compounds are responsible for the plant's pungent, peppery flavor and provide potent antimicrobial, antifungal, and antiviral properties.
- Lutein: Nasturtium flowers are one of the richest edible sources of lutein, an antioxidant known to support eye health and protect against free radical damage.
- Flavonoids and Polyphenols: High levels of various flavonoids, including isoquercitrin and quercetin, give nasturtiums their antioxidant and anti-inflammatory effects.
Culinary Uses for Health and Flavor
Incorporating nasturtiums into your meals is easy and delicious. All parts of the plant offer a unique flavor profile and can be used in various ways:
- Leaves: Add young, tender leaves to salads for a spicy, cress-like kick. They can also be blended into pesto as a flavorful alternative to basil.
- Flowers: The beautiful, colorful blossoms are perfect as an edible garnish on salads, soups, or desserts. They have a slightly milder, sweeter peppery taste than the leaves.
- Seeds/Pods: When still young and green, the seeds can be pickled in a brined vinegar solution to create a caper substitute. They are sometimes referred to as 'poor man's capers'.
- Stems: Chop the crisp stems to add a radish-like crunch to stir-fries or sandwiches.
Nasturtiums vs. Common Leafy Greens: A Nutritional Comparison
While leafy greens like lettuce are staples, nasturtiums offer a surprisingly potent nutritional alternative. The table below highlights some key nutritional differences.
| Nutrient (per 100g) | Nasturtium (Leaves) | Lettuce (Iceberg) | Spinach |
|---|---|---|---|
| Vitamin C | High (e.g., 60mg) | Low (e.g., 2.8mg) | High (e.g., 28.1mg) |
| Vitamin A (as beta-carotene) | Very High (e.g., 3600mcg) | Low (e.g., 29mcg) | Very High (e.g., 469mcg) |
| Iron | Good source (e.g., 2.3mg) | Very low (e.g., 0.41mg) | Good source (e.g., 2.7mg) |
| Antioxidants | Very High (Lutein, Flavonoids) | Low | High (Flavonoids) |
| Flavor | Spicy, peppery | Mild, watery | Mild, slightly bitter |
Important Considerations and Safety
While generally safe for consumption, nasturtiums should be enjoyed in moderation. Like many peppery plants, they contain compounds that can cause stomach upset if consumed in large quantities. Certain individuals should be cautious:
- Stomach and Intestinal Ulcers: People with ulcers should avoid nasturtiums, as the mustard-like oils can be irritating.
- Kidney Disease: Those with pre-existing kidney disease should not consume nasturtiums, as high doses could potentially worsen the condition.
- Pregnancy and Breastfeeding: There is insufficient evidence regarding its safety during these periods, so it's best to avoid it to be safe.
- Children: The plant is considered possibly unsafe for children when taken orally.
Always ensure your nasturtium plants are grown organically and have not been treated with pesticides before consuming them. Foraging from the wild or from roadsides should also be avoided to prevent chemical contamination.
Conclusion: More Than Just a Pretty Face
Nasturtiums are far more than a decorative garden flower; they are a flavorful, nutrient-dense edible plant. Rich in vitamins, minerals, and powerful antioxidants, they offer genuine health benefits, from immune support to eye protection. Their peppery taste adds a culinary twist to salads, pestos, and other dishes, making them a dual-purpose superstar in the garden and kitchen. As with any food, moderation is key, but for most, nasturtiums provide a simple, beautiful, and healthy way to elevate everyday meals.
Read more about nasturtium's chemical properties on PubMed
Frequently Asked Questions
Are all parts of the nasturtium plant edible?
Yes, all parts of the nasturtium plant—including the leaves, flowers, stems, and seeds—are safe for consumption, assuming they are grown organically and haven't been sprayed with pesticides.
What do nasturtiums taste like?
Nasturtium leaves and flowers have a peppery, slightly spicy taste, similar to watercress or radish. The intensity can vary, with the leaves generally being spicier than the flowers.
Can eating nasturtiums improve your immune system?
Yes, nasturtiums are packed with vitamin C and other antioxidants that can help strengthen your immune system and protect against infections.
Is nasturtium good for your skin?
Studies have shown that nasturtium's high vitamin C content and antioxidant properties can improve skin condition and hair health, and it has been used topically for skin issues in traditional medicine.
Can you eat nasturtium seeds?
Yes, the young, green nasturtium seeds can be pickled to make a delicious and tangy alternative to capers.
Is it safe to eat nasturtiums every day?
While generally safe, it is best to consume nasturtiums in moderation. Excessive amounts could potentially cause stomach upset or other issues, especially for sensitive individuals.
What are the main benefits of nasturtium's antioxidants?
Nasturtium's antioxidants, including high levels of lutein and beta-carotene, help protect the body's cells from damage caused by free radicals, supporting overall health and potentially reducing the risk of certain diseases.
