Spring is here, and with the spring come some of my favorite greens! I’m talking nutrient-rich, energy-boosting, green, leafy herbs blooming in abundance and sharing their myriad health benefits. These herbs are ideal for a type of tea we call a “super infusion,” which is a tea steeped for anywhere from four to twelve hours to reap the greatest nutritional reward from these plants. I want to share more details about some of my favorite herbs for super infusions and how you can make one at home to boost your health and fortify your immune system!
Benefits of Nutrient-rich Green Herbs
Herbs like stinging nettles, dandelion greens, raspberry leaves, and oat straw contain large amounts of easily absorbed minerals and nutrients such as calcium, iron, silica, magnesium, and a wide range of vitamins that are highly water soluble. Water soluble means these vitamins dissolve in water and can be more easily ingested and absorbed by the body. These minerals and vitamins are essential for many different body functions and can impart many benefits such as increased energy, better mood, clearer skin, stronger bones, healthier immune response, and more efficient detoxification—but there’s a small catch. To get the most out of these herbs, they must be steeped for longer.
Longer Steep Time to Absorb More Vitamins from Tea
While vitamins can be a good option, it is not clear how much of the vitamins in a tablet or capsule you take are actually absorbed into the body. That makes super infusions a great way to get extra easily absorbed nutrients into your diet. According to Susun Weed, 1 oz. of stinging nettles infused in one quart of water contains, "more than 1000 milligrams of calcium, 15000 IU of vitamin A, 760 milligrams of vitamin K, 10% protein, and lavish amounts of most B vitamins." It takes time for these vitamins and minerals to leach out of the herbs and into the tea. Most herbalists will recommend at least 4 hours to steep and up to 12 to get the most out of your herbs (which you might do easily by steeping overnight).
Since you’ll be steeping the herbs in water for a long time, it is extra important to know where your herbs come from. If herbs are not organic (or certified naturally grown!) and purchased from a responsible grower, it is very possible that they have come into contact with pesticides and herbicides or other pollutants. When doing a longer steep, these pollutants have more time to leach out of the herbs and contaminate your otherwise healthy tea.
How to Prepare a Super Infusion
To make a super infusion follow these simple directions and dosing instructions for a quality tea:
Measure out 1 oz. of dried herbs in a pot or pitcher and pour 32 oz. of boiling water over them.
Cover and steep for at least 4 hours and up to 12 hours for maximum nutrient extraction. ( I like to start mine at night and put in fridge overnight for a refreshing iced tea in the morning).
When it is done steeping, strain the tea. It will be quite strong and concentrated. Drink 2 to 4 oz. of your super infusion 3 times a day. It will keep in the fridge for up to 2 days.