What Are the Benefits of Purslane?


Purslane, also known as Portulaca oleracea, is a leafy green plant that has been used for centuries in traditional medicine to treat various ailments. Besides being a popular herb in the Mediterranean region, it is also used as a vegetable in many parts of the world. Purslane is known for its nutritional value, and recent research has shown that it contains high levels of essential nutrients, vitamins, and minerals that offer numerous health benefits.

In this article, we will discuss the nutritional value of Purslane, its benefits for the human body, how to consume it, and its side effects.

Nutritional Value of Purslane

Purslane is a rich source of essential nutrients such as vitamin A, vitamin C, vitamin E, beta-carotene, and omega-3 fatty acids. It also contains minerals such as calcium, magnesium, potassium, and iron. The plant is low in calories, making it an excellent choice for those who are trying to lose weight. One cup of Purslane provides:

  • Calories: 16
  • Protein: 1 gram
  • Carbohydrates: 3 grams
  • Fat: 0.4 grams
  • Fiber: 2 grams
  • Vitamin A: 44% of the daily value (DV)
  • Vitamin C: 23% of the DV
  • Calcium: 14% of the DV
  • Iron: 11% of the DV
  • Magnesium: 7% of the DV
  • Potassium: 9% of the DV

Benefits of Purslane to the Human Body

1. Boosts Immunity

Purslane contains high levels of vitamin C, which is essential for a healthy immune system. It also contains antioxidants that protect the body against damage caused by free radicals.

2. Lowers Cholesterol

Studies have shown that Purslane can lower LDL or bad cholesterol levels in the blood, which can reduce the risk of heart disease.

3. Improves Digestion

Purslane is an excellent source of dietary fiber, which promotes regular bowel movements and prevents constipation. It also contains mucilaginous compounds that soothe the digestive system and reduce inflammation.

4. Regulates Blood Sugar

Purslane has a low glycemic index, which means it does not cause a rapid increase in blood sugar levels. It also contains compounds that can improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes.

5. Anti-inflammatory Properties

Purslane contains high levels of omega-3 fatty acids and antioxidants that have anti-inflammatory properties. This can help reduce inflammation in the body and prevent chronic diseases such as arthritis.

How to Consume Purslane?

Purslane can be consumed in various ways, including:

1. Raw in Salads

Purslane leaves and stems can be added to salads to add a fresh, tangy flavor.

2. Cooked as a Vegetable

Purslane can be cooked as a vegetable and used in dishes such as stews, soups, and stir-fries.

3. Juiced

Purslane can be juiced and mixed with other fruits and vegetables to create a healthy and nutritious drink.

4. As a Tea

Purslane tea can be brewed by steeping the leaves and stems in hot water for a few minutes.

Side Effects of Purslane

Purslane is generally safe for consumption, but some people may experience allergic reactions such as itching, rashes, and hives. People with a history of oxalate-containing kidney stones should avoid consuming large amounts of Purslane as it contains oxalates that can aggravate the condition.

Here are some additional details on Purslane:

  • Purslane is a summer annual plant that grows in warm, humid climates. It has succulent leaves and stems that can store water, making it tolerant of drought conditions.
  • Purslane is a popular ingredient in many Mediterranean and Middle Eastern cuisines. It is often used in dishes such as fattoush salad, tabbouleh, and dolma.
  • Purslane has been used in traditional medicine for centuries to treat a variety of ailments such as inflammation, wounds, and gastrointestinal disorders.
  • Recent research has shown that Purslane contains high levels of antioxidants, including betalains and flavonoids, which can protect the body against cellular damage caused by free radicals.
  • Purslane is also a good source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that is important for brain health and reducing inflammation in the body.
  • Purslane has been shown to have antibacterial and antifungal properties, which may help protect against certain infections.
  • Purslane has a slightly sour and salty taste, which can add flavor to dishes without the need for added salt.
  • When selecting Purslane, look for fresh, firm leaves and stems that are not wilted or slimy. It can be stored in the refrigerator for up to a week.
  • Purslane is considered a weed in many parts of the world, but it is also grown as a crop in some areas. It is easy to grow and can be propagated from seeds or stem cuttings.
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