What Are the Benefits of Eating Nasturtiums? Unlocking the Potential of This Edible Flower

October 6, 2025 •

3 min read

Nasturtium leaves can contain up to 10 times more vitamin C than lettuce, making them a potent nutritional addition to any meal. So, what are the benefits of eating nasturtiums and how can you easily add this vibrant, peppery plant to your diet?

Quick Summary

Nasturtiums offer impressive health benefits, being rich in antioxidants like lutein and vitamin C. They also contain compounds with natural antibacterial and anti-inflammatory properties, providing a flavorful and nutrient-dense culinary ingredient for various dishes.

Key Points

Immunity Booster: Nasturtium contains exceptionally high levels of vitamin C, which is a powerful antioxidant that helps strengthen the immune system and fight infections.
Antioxidant Rich: The plant is loaded with antioxidants like lutein and flavonoids, which protect cells from oxidative stress and support eye and skin health.
Natural Antibacterial: Nasturtiums contain isothiocyanates with natural antimicrobial properties that can help fight off bacterial, fungal, and viral infections.
Anti-Inflammatory Effects: Compounds within nasturtiums have been shown to possess anti-inflammatory properties, which can help reduce inflammation throughout the body.
Supports Cardiovascular Health: Preliminary studies suggest that nasturtium consumption may have a positive effect on lipid profiles, helping to reduce cardiovascular risk factors.
Culinary Versatility: All parts of the nasturtium plant are edible, offering a peppery, spicy flavor that can be used in salads, pestos, garnishes, and even as a caper substitute.

Beyond their ornamental beauty, nasturtiums (Tropaeolum majus) are a versatile and nutrient-packed addition to a balanced diet. Historically used in traditional medicine, this flowering plant is now celebrated for its unique peppery flavor and wide range of health-promoting properties. From boosting your immune system to fighting inflammation, the benefits of eating nasturtiums make them a superfood worth cultivating in your garden or adding to your meals.

A Nutritional Powerhouse

Nasturtiums are surprisingly rich in essential vitamins, minerals, and bioactive compounds. The entire plant—including the leaves, flowers, stems, and seeds—is edible and contributes a distinct peppery, watercress-like flavor.

Exceptional Vitamin C Content

One of the most notable benefits of nasturtiums is their exceptionally high vitamin C concentration. As a powerful antioxidant, vitamin C is crucial for:

Strengthening the immune system
Supporting healthy skin
Promoting wound healing
Fighting infection

Rich in Antioxidants

Nasturtiums are loaded with antioxidants that help protect the body from oxidative stress and free radical damage. Key antioxidants include:

Lutein: A type of carotenoid that supports eye health and protects skin. Some sources suggest nasturtium contains among the highest amounts of lutein found in any edible plant.
Flavonoids: Plant compounds with potent antioxidant and anti-inflammatory effects.
Beta-carotene: Converted into vitamin A by the body, which is essential for vision and skin health.

Health Benefits for the Body

Several studies and traditional uses highlight the therapeutic potential of incorporating nasturtiums into your diet. Their unique chemical makeup provides a variety of protective effects.

Natural Antibacterial and Antimicrobial Action

Nasturtiums contain sulfur-containing compounds called glucosinolates, which break down into powerful isothiocyanates. These compounds have natural antibacterial, antifungal, and antiviral effects. Historically, this made nasturtiums a natural remedy for treating infections, especially those affecting the respiratory and urinary tracts. Some studies show nasturtium extracts can inhibit the growth of certain resistant microorganisms.

Anti-Inflammatory Effects

Nasturtiums contain compounds like flavonoids and vitamin C that have been shown to have strong anti-inflammatory properties. A 2016 study found nasturtium extract helped block inflammatory pathways in human immune cells. This can help reduce inflammation and potentially lower the risk of chronic conditions.

Potential Cardiovascular Support

Emerging research suggests a link between nasturtium consumption and improved heart health. One study on prediabetic individuals found that regular nasturtium intake modulated lipid profiles, reducing levels of LDL cholesterol.

Culinary Versatility and Uses

Nasturtiums can be used in numerous ways in cooking. They can be added to salads, blended into pesto, used as a garnish, or infused in vinegar. The young seed pods can also be pickled as a caper substitute.

Nasturtium vs. Other Greens

To understand the full scope of its nutritional benefits, let's compare nasturtium to some other popular greens.


Feature	Nasturtium	Spinach	Watercress	Lettuce
Flavor	Peppery, slightly spicy	Mild, sometimes earthy	Peppery, pungent	Mild, neutral
Vitamin C	Extremely high	Good	Good	Lower
Antioxidants	Very high (lutein, flavonoids)	High (carotenoids)	High (polyphenols)	Lower
Antibacterial?	Yes, contains isothiocyanates	No	Yes (isothiocyanates)	No
Preparation	Eaten raw or cooked	Raw, cooked, wilted	Raw, cooked	Raw
Best Culinary Use	Salads, pesto, garnish	Salads, cooked dishes	Salads, sandwiches	Salads, sandwiches

Potential Considerations

Nasturtium is generally safe, but excessive consumption may irritate mucous membranes for those with stomach ulcers or kidney issues. Ensure plants are pesticide-free.

Conclusion

The nasturtium plant offers culinary and health benefits with its high vitamin C, antioxidants, antibacterial, and anti-inflammatory properties. Incorporating it into meals is a delicious way to boost well-being. For more information, see {Link: IOSR Journal Of Pharmacy https://www.researchgate.net/publication/344457279_A_review_on_Nasturtium_officinale_A_potential_medicinal_plant}.

Frequently Asked Questions

Yes, both nasturtium flowers and leaves are edible and are delicious when eaten raw. The flowers have a milder peppery flavor than the leaves, which can be used in salads, sandwiches, and as a garnish.

Nasturtium has a peppery, slightly spicy taste similar to watercress or arugula. The leaves have a stronger flavor than the flowers, and the young, green seed pods have the most potent spice.

While safe for human consumption, nasturtiums can be toxic to dogs, cats, and horses. It's best to keep pets from consuming them to avoid any adverse effects.

Young, green nasturtium seeds can be pickled in vinegar and used as a substitute for capers. Mature, dried seeds can also be ground and used as a peppery spice.

Nasturtiums can be added to salads, blended into pesto, used as a garnish for soups, or used to infuse vinegar for a spicy dressing. The larger leaves can also be used as a wrap for fillings.

No, nasturtiums are often best eaten raw to preserve their peppery flavor and high vitamin C content. The flavor changes when cooked, but they can be briefly wilted like spinach or added to soups.

It is crucial to only consume nasturtiums from a source you know is organic and free of pesticides or chemical treatments, as these can be harmful if ingested.