Useful Common Weeds

Many plants that are considered as common weeds are actually highly nutritious and can benefit your health in many ways. It goes without saying that these plants tend to naturally abundant and super easy to grow. In the U.S., we are facing a major health crisis that is largely due to poor nutrition. Widespread adoption of the Standard American Diet (SAD) has resulted in some form of metabolic disease now affecting over 90% of our population. Here we examine the causes and the solutions to this problem, which can be greatly helped by understanding how to access more of the super-abundance that is found all around us in nature, which hopefully extends to our yards, neighborhoods and common spaces as much as possible.

First let's look at the primary disease causing culprits. Excess sugars and simple starches (found mostly in grains) raises insulin and leads to diabetes, heart disease, cancer, inflammation, dementia, depression and infertility. Unhealthy fats found largely in processed seed oils and a diet that contains over 60% ultra-processed foods  contributes to the inflammation and artery clogging that leads to heart attacks, strokes and various forms of dementia.  A lack of fiber and the overuse of antibiotics has caused innumerable bowel and gut-related diseases like leaky gut which leads to inflammation and greatly impaired immune system functioning, even leading to auto-immune conditions.

Aside from addressing these major disease drivers, we should be adding as much nutrient dense food as possible, which includes a wide variety of plants, pasture-raised animal products and fermented vegetables. We should also support organic and regenerative agriculture as much possible, as these practices support nature and nurture the soil upon which all life depends.

This is also why all the amazing, free and naturally abundant weeds come into play. Personally, I allow these super-nutritious weeds to grow in my yard and only remove plants (by hand pulling) that are overly invasive or that don't have known practical uses. This greatly reduces my weeding chores and fills my life with more natural abundance. Achieving optimal health in our body fills us with energy and makes us feel better in every way, and also results in continuous positive changes in our lives.

There are several strategies for dealing with these highly beneficial plants that we once considered weeds:
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1. Leave them alone and allow them to flourish harvesting as needed.
2. Harvest them as part of the weeding process. Many can be eaten at the same time that one removes them in order to make room for other plants to grow.
3. Actively forage for them. In this case, make sure you harvest them from places where harmful chemicals such as pesticides and herbicides are not used.

Here is a list of common useful weeds (and related species):

(Please note this section is under construction)

1. Amaranth (Amaranthus retroflexus) (plus 70 related species) (aka pigweed) - All parts are edible, including the roots, greens and seeds. Very nutritious the greens contain manganese, magnesium, iron, phosphorus, calcium, zinc, selenium, potassium, and vitamin E and B complex. The seeds have 15-18% protein, are high in lysine (lacking in most grains), flavanoids, squalene, and are gluten free.
2. Arugula (Eruca vesicaria) (aka garden rocket or roquette) - A member of the brassica family, the annual arugula is not normally considered a weed, but once planted it is very hardy as it self sows and spreads easily, which is awesome because it is incredibly nutritious and adds a peppery and spicy kick to salads. Like all brassicas, it has cancer fighting properties, and like all brassicas, it must be chopped up well and given at least 10 minutes to develop the cancer fighting compound sulforaphane before cooking destroys the enzyme that is needed for this chemical reaction to occur. Especially high in vitamins C, K, A and folate and the minerals calcium and potassium. Vitamin K helps with calcium absorption and builds strong bones.
3. Chickweed (Stellaria media) (plus Stellaria purbera, Cerastium vulgatum, S. dicholoma, S. alsine) (aka Starweed) - Small leaves grow in opposite pairs. Small flowers have 5 petals, deeply divided like "mouse ears". Stems, leaves, and seeds are good to eat, and good for the skin as well, healing minor injuries, blemishes, sunburns, sunspots, and cysts. Dried parts can be infused into oil for skin treatment. High in vitamins C, D, B complex, many minerals, and antioxidants. Mild and succulent. Seeds have 17% protein and 6% fat including GLA.
4. Red Clover (Trifolium pretense) (plus related species like alfalfa, white dutch clover, alpine clover, sweet yellow clover and sweet white clover) - Oval shaped leaves grow in sets of three. Flowers form small ball-like clusters that vary in color depending on the species, and which mature into edible seeds. Can grow up to a foot high. Found in grassy areas and meadows. Deep roots pull up minerals such as magnesium, calcium, phosphorus, potassium and chromium. Packed with vitamins such as beta-carotene, vitamin C, vitamin E, most of the B vitamins, choline, inositol, bioflavonoids and isoflavones. Supports many bodily processes including pregnancy and remineralization of bones and teeth. Gather only healthy looking plants, ideally in optimal stage of flowering. Do not gather plants that are wilted, damaged or sick looking as there is a danger of toxicity.
5. Dandelion (Taraxacum officinale) (plus related species such as Japanese, California and Asian dandelion) - This plant is named for it's tooth shaped leaves and the name means "tooth of the lion". All parts are edible and super nutritious. It is chock full of vitamins and minerals such as iron, calcium, potassium and trace minerals, and other compounds like lutein, especially in the flowers, which is particularly good for the eyes and brain. This plant is also especially good for the liver, which supports detoxification of the body, which helps with inflammation which is related to all disease processes. This explains why it is considered a blood cleanser, and it is also known to reduce stagnant energy blockages in the body. It is also a digestive aid and strengthens the stomach. And this is only a partial list of it's many benefits! Dandelions are also very good for soil health and they support the health of other plants by aerating the soil and providing minerals, which is also great for supporting earth worms. It is great plain (you'll learn to appreciate it's bitterness) or added to salads or pesto.
6. Dock (Rumex crispus) (plus various sorrels) (aka curly dock, yellow dock or butter dock) - This perennial plant is ubiquitous in Colorado, and grows very long and large leaves and has a tall flowering stem. All parts are edible, but the smaller and tender young leaves are the tastiest, kind of like a sour spinach. Nutrition is very high and includes many antioxidants, B vitamins, vitamin C, vitamin A, magnesium, phosphorus, potassium, copper and manganese. Oxalic acids build up in the leaves as they mature, and it is said that people at risk for kidney disease or who have a history of kidney stones should limit consumption of oxalate-rich foods like spinach and some brassicas. If an irritating sensation is felt in the mouth or throat, that is a sign that you've had enough. Dock is also known to help many skin conditions when applied to the skin as a poultice, and even helps with poison ivy and poison oak rashes and gingivitis. It is also a digestive aid.
7. Grass (Poa annua) (plus related species like teff, wheat, barley, oats, rye, rice, corn, millet, sugarcane and bamboo) - The grass (Poacae) family is huge and are all monocots which have one leaf that sprouts from the seed. Grasses have hollow stems and parallel veins. Grass seeds are also called grains and they are rich in carbohydrates which are good for us in limited amounts and especially when eaten in their whole form and properly prepared by techniques like fermenting or sprouting. The young leaves are generally easily digested and contain all the essential amino acids and an abundance of trace minerals when grown in healthy soil. The leaves may also be juiced, especially to extract chlorophyll and other nutrients, and also to eliminate the cellulose which may make it difficult to chew. Chlorophyll is said to be both a blood cleanse and rebuilder, it is good skin and gum conditions, it chelates (binds) toxins for removal from the body, and it has antioxidant properties. Grasses are also rich in calcium, iron, magnesium and potassium.
8. Knotweed (Polygonum aviculare) (plus related species like Chinese Knotweed, Japanese Knotweed and others) - Polygonum means "many joints" and aviculare means "bird beak" for the shape of it's leaves. A type of wild buckwheat, it grows low to the ground in full sun and can spread out up to a meter. Extremely hardy, it can grow in very poor, compacted or contaminated soils, and is one of the first plants to emerge after a fire. Can be harvested early for the leaves or later for the seeds. Chinese Knotweed is called ho shou wu and it revered for it's medicinal qualities which includes increasing strength, vitality and longevity, and has multiple medical uses such as strengthening the endocrine system and improving gum health It also treats skin disorders and respiratory conditions. The whole plant can be eaten and has apparently been harvested since recorded time. It contains an abundance of calcium, phosphorus, potassium, iron, magnesium, sodium, zinc and many B vitamins.
9. Lambsquarter (Chenopodium album) (aka goosefoot)
10. Mallow
11. Mustard
12. Orache
13. Plantain
14. Purslane
15. Thistle
16. Bindweed (Evoluvus alsinodes) (aka Field Morning Glory) (aka shankha pushpi in Ayurveda) - brain tonic used for increasing memory, concentration, intelligence and creativity. Also used in attention deficit disorder (ADD) in an Ayurvedic formula called sarasvata churna (Frawley and Lad, pp. 249-250). Very common invasive species in Colorado, with very deep roots. Notoriously difficult to control, and very aggressive, it is the focus of eradication efforts by the Colorado Department of Agriculture. Eat it instead!
17. Goat's Head (Tribulus terrestris) (aka Puncture Vine) (aka Gokshura in Ayurveda) - medicinal for the kidneys, urinary tract system, useful in treating gout and rheumatism, strengthens the reproductive system in men, invigorating to postpartum women (Frawley and Lad, pp. 169-170).

References:

I highly recommend these books for much greater detail and information:

1. The Wild Wisdom of Weeds, Katrina Blair, Chelsea Green Publishing, 2014.
2. The Yoga of Herbs, Dr. David Frawley and Dr. Vasant Lad, Lotus Press, 2001.