Often overlooked and even pulled out as a weed, purslane (Portulaca oleracea) is one of the most underrated greens in the plant kingdom. This low-growing succulent is not only hardy and easy to grow, but it’s also packed with a surprising range of health-boosting nutrients. Once a staple in traditional medicine and ancient diets, purslane is now gaining recognition as a superfood.
šæ What Is Purslane?
Purslane is a leafy green plant that grows in gardens, sidewalks, and fields around the world. It has small, fleshy, succulent-like leaves and a slightly tangy, lemony flavor. While it may be considered a weed in some countries, many cultures ā including those in the Mediterranean, Middle East, Asia, and Mexico ā use it in salads, soups, and stews.
š§¬ Nutritional Profile
Purslane is a nutritional powerhouse, offering a wide variety of essential nutrients in just a few leaves. Hereās what 100 grams of fresh purslane can provide:
- Omega-3 fatty acids (especially ALA ā alpha-linolenic acid): More than any other leafy vegetable
- Vitamin A (as beta-carotene): Improves skin, vision, and immunity
- Vitamin C: Supports immune function and skin health
- Vitamin E: Acts as a powerful antioxidant
- Magnesium, calcium, potassium, and iron
- Glutathione and melatonin: Potent antioxidants
- High levels of antioxidants like betalain and polyphenols
šŖ Top Health Benefits of Purslane
1. Rich in Omega-3 Fatty Acids
Purslane is a rare plant-based source of ALA, a type of omega-3 fatty acid essential for brain function, heart health, and inflammation reduction. Studies suggest ALA may help lower the risk of cardiovascular diseases and improve cholesterol levels.
š Study: Simopoulos, A. P. (2004). āPurslane: a terrestrial source of omega-3 fatty acids.ā Nutrition Today, which confirms purslane contains more ALA than any other green leafy vegetable.
2. Helps Control Blood Sugar
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