A Foraged

Feast
NUTRITIONAL VALUE OF
EDIBLE WILD FOOD
INTRODUCTION
As we researched and prepared the lessons for the Herbal Academy’s program,
THE FORAGING COURSE, we became even more fascinated by the nutritional
density of edible wild food varieties compared to their cultivated counterparts.
As a sneak peek into our program, THE FORAGING COURSE, we’re diving
into this topic with this ebook featuring an excerpt pulled directly from Lesson 2 of
this program.
Wild edibles tend to contain more beneficial nutrients like vitamins and minerals on
a per-weight basis thtan cultivated foods (Milburn, 2004). This is attributed to
a variety of causes. First, cultivated foods like vegetables have been selected for
many generations for their size and hardiness rather than their nutritional value. All
cultivated foods originated as wild plants, and over the long history of agriculture,
likely starting around 12,000 years ago (Uekoetter, 2010), humans have saved
seeds and hybridized plants to genetically select larger, easy-to-grow varieties. Such
plants make for greater crop yields, but tend to contain fewer nutrients than their
wild counterparts (Davis et al., 2004).
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With the advent of agriculture, humans began to focus on select cultivated food
staples rather than the wide diversity of foods available in the wild, leading to
a significant reduction in overall dietary diversity (Grivetti & Ogle, 2000).
Additionally, cultivated foods are often grown via monocropping in conventional
agricultural systems that lead to nutrient depletion in the soil, and as a result the food
grown in it.
Wild edible foods tend to grow within biodiverse communities, enabling them to
garner nutrients from the richer soil conditions supported by this biodiversity (Blair,
2014). Additionally, fresh wild foods can be eaten on the day of harvest, whereas
cultivated foods often lose nutrients during transportation and storage (Blair,
2014).
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 TRADITIONAL VERSUS MODERN DIETS
So, what’s the big deal about nutrient-dense foods? Why are they so vital in supporting our
wellbeing? To answer these questions, we can first look at what happens when we don’t eat
nutritious foods. Many chronic and degenerative diseases, including coronary heart disease,
hypertension, type 2 diabetes, and autoimmune diseases, have become common causes of
mortality in the industrialized world, but are rare in remaining hunter-gatherer cultures and oth-
er non-Westernized populations (Carrera-Bastos et al., 2011). This has led researchers to cite
“a mismatch between our ancient physiology and the Western diet and lifestyle” as a possible
cause for the high prevalence of these so-called “diseases of civilization” (Carrera-Bastos et al.,
2011, Abstract).

Our Neolithic ancestors consumed diets that tended to be lower in calories and higher in
nutrients (Milburn, 2004), whereas modern diets are often higher in carbohydrates and pro-
cessed “junk” foods that provide empty calories and little nutrition (Carrera-Bastos et al., 2011;
Masé, 2013). For example, refined sugars and vegetable oils are devoid of most nutrients, but
represent 36% of calories consumed in a typical diet in the United States (Carrera-Bastos
et al., 2011). In the words of foragers “Wildman” Steve Brill and Evelyn Dean (1994), “Most
Americans are overfed and malnourished” (p. 5). Of course, this trend extends well beyond the
boundaries of the United States.

Thus, modern food choices, conventional agricultural methods, and the transport and storage
of food have all contributed to a lack of nutrients in the modern diet. Even a moderate level of
nutrient deficiency is considered a risk factor for a broad range of chronic degenerative diseas-
es (Carrera-Bastos et al., 2011). This nutritional lack in modern foods has led to the enrichment
of staples such as cereals and grains with vitamins and minerals, and many individuals seek out
supplements to compensate for nutrient deficiencies. However, these isolated and/or synthe-
sized vitamins and minerals often come in a different form than those found in foods and are
not as readily absorbed by the body (Scrinis, 2013). They also do not benefit from the combi-
nation with other elements naturally found in foods, and thus lack the synergistic interactions
that are present in whole foods and traditional food combinations (Scrinis, 2013).

To address issues related to the standard modern diet and its associated deficiencies, many
herbalists, nutritionists, and researchers are calling for a return to a more traditional diet, char-
acterized by a greater diversity of whole, nutrient-dense foods. The inclusion of wild foods
certainly fits the bill for both diversity and nutrient density. As Brill and Dean (1994) put it,
“Although wild foods won’t make you live forever, their extra nutrients often help forestall or
prevent degenerative disease” (p. 6). A well-nourished body is a healthy body; below we’ll ex-
amine how specific vitamins and minerals contribute to overall wellbeing.

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NUTRITIONAL BENEFITS
OF WILD EDIBLE FOODS
Some of the nutrients that are most commonly available in wild plants include
minerals, such as calcium, magnesium, zinc, potassium, and iron, as well as
vitamins A, B, and C (Blair, 2014; Milburn, 2004; Weed, 1989). This is by
no means an exhaustive list, but as we will see, these nutrients are essential to
our overall health.

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 CALCIUM ZINC
–
Calcium, best known for its importance in maintaining healthy bones and teeth, has many other
–
Zinc helps to make proteins and genetic material, and thus is required for fetal development
functions in the body including supporting immune health and regulating muscular relaxation and growth (UM, 2018a). It also supports the immune system and helps with the body’s
and contraction, blood pressure and clotting, and nerve function (University of Michigan [UM], wound-healing and blood-clotting abilities (Harvard Medical School [HMS], 2018).
2018a). Adequate calcium consumption is also associated with improved symptoms of premen-
strual syndrome (PMS) and a reduced risk of colon cancer (Ryan-Harshman & Aldoori, 2005). Chickweed (Stellaria media) aboveground parts and hairy bittercress (Cardamine hirsuta) abo-
veground parts both contain notable levels of zinc.
As the chart on the next page shows, many wild edible foods are rich in calcium. Dandelion
(Taraxacum officinale) leaves, for example, have more calcium per weight than spinach (Brill &
Dean, 1994)!

MAGNESIUM POTASSIUM
–
Magnesium is a mineral that complements calcium in the body, meaning the absorption of
–
Potassium is necessary for regulating muscle contractions, including the heartbeat, and main-
these two minerals is related, and some functions of these minerals balance each other. Magne- taining proper fluid balance within the body (HMS, 2018); it is also an important factor in nerve
sium is also important for building bones and teeth, and it supports nerve transmission, healthy transmission (UM, 2018a).
muscle contraction and relaxation, and immune system health (UM, 2018a). Getting enough
magnesium is thought to help prevent hypertension, cardiovascular disease, osteoporosis (UM, Purslane (Portulaca oleracea) aboveground parts and nettle (Urtica dioica) leaf, young stalk, and
2018a), type 2 diabetes, Alzheimer’s disease, and migraine headaches (Ware, 2020). Magnesium seed are two wild edible foods that contain notable levels of potassium.
is also used to help ease feelings of stress and anxiety (Ware, 2020). Magnesium helps skeletal
muscles and the smooth involuntary muscles of the cardiovascular system, digestive system, and
uterine muscle relax.

Purslane (Portulaca oleracea) aerial parts and red clover (Trifolium pratense) aerial parts both
include particularly high levels of magnesium. In general, increasing wild plants and green vegeta-
bles in your diet will boost your magnesium consumption.

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 IRON
–
Iron is essential for the creation of hemoglobin, which carries oxygen to red blood cells, as well
as amino acids, hormones, neurotransmitters, and collagen (HMS, 2018). A lack of iron can lead
to symptoms of anemia, including fatigue, dizziness, brain fog, and chest pain (National Institutes
of Health, n.d.).
Yellow dock (Rumex crispus) root has been used for anemia due to its iron content as well as
its ability to promote the absorption of iron. It’s helpful to combine dock with other iron-rich
herbs such as nettle (Urtica dioica) leaf, chickweed (Stellaria media) aboveground parts, and
seaweed for the most benefit (Katz, 2016).
VITAMIN A
–
While we are on the subject of taproots, you’ve probably heard that carrots, not very different
from some wild plants we love, are high in vitamin A. It is a bit of a misnomer to say that plants
contain vitamin A; what they contain is beta-carotene, a precursor that is converted into vita-
min A by the body (UM, 2018b). Vitamin A is essential to maintaining the integrity and health of
all surface tissues, from the skin to the mucosal lining of the gut, bladder, respiratory tract, and
eyes (Gilbert, 2013). It supports eye health and good vision, the growth of bones and teeth,
and the health of the immune system (UM, 2018b).
Interestingly, dandelion (Taraxacum officinale) leaves contain more vitamin A than carrots (Brill &
Dean, 1994)!
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VITAMIN B
–
B-vitamins are important, right? But can you get vitamin-B from plants? There are eight types
of vitamin B: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6),
biotin (B7), folate (B9), and cobalamin (B12). B-complex vitamins have a broad range of func-
tions in the body, such as aiding in metabolism to help convert food into energy (Kubala, 2018).
They are essential for the health of the skin as well as the digestive and nervous systems (UM,
2018b).
Many wild edible foods contain B-complex vitamins, including lambsquarter (Chenopodium
album) leaf and young stalk and nettle (Urtica dioica) leaf, stem, and seeds.
VITAMIN C
–
Vitamin C is needed for protein metabolism; it also provides support to the immune system,
aids in the absorption of iron (UM, 2018b), and helps produce collagen, which aids in wound
healing (Nordqvist, 2017). As an antioxidant, vitamin C protects the body from oxidative stress
and can help to reduce damage from inflammation, among many other benefits (Nordqvist,
2017).
Lambsquarter (Chenopodium album) raw leaves are super high in vitamin C, and just 3.5 ounces
contain 96% of the daily recommended amount (Blair, 2014)!
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 If you’re interested in learning how to harvest and use wild edible plants, including
those mentioned in this article, then check out THE FORAGING COURSE.
This 5-lesson road map is a fast track to foraging, including safe tips and practices,
24 in-depth plant monographs, and delicious recipes for whipping up meals from wild
edible food.
RECIPES INCLUDE
–
Burdock Seaweed Soup
Chickweed Smoothie
Dead Nettle and Chickweed Fritters
Hairy Bittercress and Wild Onion Risotto
REFERENCES Lambsquarter Energy Bars
Blair, K. (2014). The wild wisdom of weeds: 13 essential plants for human survival. White River Junction, VT: Chelsea Green Publishing.
Brill, S., & Dean, E. (1994). Identifying and harvesting edible and medicinal plants in wild (and not so wild) places. New York, NY: Hearst Books.
Nettle Pesto
Carrera-Bastos, P., Fontes-Villalba, M., O’Keefe, J., Lindeberg, S., & Cordain, L. (2011). The western diet and lifestyle and diseases of civilization.
Research Reports in Clinical Cardiology, 2, 15-35. https://doi.org/10.2147/RRCC.S16919 Purslane Peach Pie
Davis, D., Epp, M., & Riordan, H. (2004). Changes in USDA food composition data for 43 garden plants, 1950-1999. Journal of the American
College of Nutrition, 23(6), 669-682. https://doi.org/10.1080/07315724.2004.10719409 Red Clover Blossom Biscuits
Grivetti, L., & Ogle, B. (2000). Value of traditional foods in meeting macro- and micronutrient needs: The wild plant connection. Nutrition
Research Reviews, 13, 31-46. https://doi.org/10.1079/095442200108728990 & so much more!
Harvard Medical School. (2018). Precious metals and other important minerals for health. Retrieved from https://www.health.harvard.edu/
staying-healthy/precious-metals-and-other-important-minerals-for-health
Katz, N.J. (2016).Yellow dock herbal monograph. Natural Herbal Living, March 2016, 4-9.
Milburn, M. (2004). Indigenous nutrition: Using traditional food knowledge to solve contemporary health problems. American Indian Quar-
–
terly, 28(3-4), 411-434. https://doi.org/10.1353/aiq.2004.0104
National Institutes of Health. (n.d.). Iron-deficiency anemia. National Heart, Lung, and Blood Institute. Retrieved from https://www.nhlbi.nih. CLICK HERE TO ENROLL IN
gov/health-topics/iron-deficiency-anemia
Ryan-Harshman, M., & Aldoori, W. (2005). Health benefits of selected minerals. Canadian Family Physician, 51(5), 673-675.
THE FORAGING COURSE!
Scrinis, G. (2013). Nutritionism: The science and politics of dietary advice. New York, NY: Columbia University Press.
Uddin, K., Juraimi, A., Hossain, S., Nahar, A., Ali, E., & Rahman, M. (2014). Purslane weed (Portulaca oleracea): A prospective plant source of
nutrition, omega-3 fatty acid, and antioxidant attributes. The Scientific World Journal, 2014, 1-6. https://doi.org/10.1155/2014/951019
Uekoetter, F. (Ed.) (2010). The turning points of environmental history. Pittsburgh, PA: University of PIttsburgh Press.
University of Michigan. (2018a). Minerals: Their functions and sources. Retrieved from https://www.uofmhealth.org/health-library/ta3912
University of Michigan. (2018b). Vitamins: Their functions and sources. Retrieved from https://www.uofmhealth.org/health-library/ta3868#-
ta3868-sec
Ware, M. (2020). Why do we need magnesium? Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/286839
Weed, S. (1989). Wise woman herbal: Healing wise. Woodstock, NY: Ash Tree Publishing.

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 A Foraged
Feast
AN EXCERPT FROM THE HERBAL ACADEMY’S
THE FORAGING COURSE.
Learn more at:
https://theherbalacademy.com/product/the-foraging-course/