The scientific name for purslane is “purslane.” Purslane, It is an edible weed found in crops and lawns in the United States. It is also very popular and widely available as a flavoring vegetable, not only in the Mediterranean region, but also in Europe and Asia.
Rich in several important vitamins and minerals, this edible green leafy vegetable is a plant source of omega-3 fatty acids and may be helpful for people who cannot eat fish or flax seeds. Purslane also has antioxidant properties and may have health benefits such as diabetes management and cancer prevention.
In addition to being an excellent source of nutrition, succulents have a long history of medicinal use, particularly in Chinese medicine. It is touted by the World Health Organization (WHO) as a “global panacea” (or global solution or remedy). In Chinese folklore, this plant is also described as a “vegetable of longevity.”
Researchers in a small clinical trial found that patients with type 2 diabetes who took 5 grams (g) of purslane seed powder twice a day experienced reductions in insulin, weight, and body mass index (BMI). did. Participants also showed increases in HDL (good) cholesterol and decreases in total cholesterol and triglycerides.
These results were also not significantly different from those obtained when the diabetes drug metformin was administered at 1,500 milligrams (mg) daily. As a result, the researchers concluded that purslane may be effective as an alternative therapy for the treatment of type 2 diabetes.
Several compounds in purslane have antioxidant properties. Antioxidants help prevent or slow cell damage in the body. As a result, many health experts recommend consuming foods containing antioxidants to fight disease.
Purslane is rich in nutritional components. Alpha-tocopherol It contains more vitamin E, ascorbic acid (vitamin C), and beta-carotene (a compound that converts to vitamin A in the body) than spinach. All of these nutrients help prevent and ward off disease, so consuming purslane may help prevent disease.
In particular, researchers are paying attention to the anticancer effects of purslane. For example, polysaccharides, phenolic compounds, alkaloids, and cerebrosides found in purslane have shown the ability to prevent carcinogenesis (the development of cancer). However, researchers note that more research is needed before purslane can be recommended as an anti-cancer agent.
Purslane is an excellent source of vitamin A, which plays an important role in eye health and vision. Purslane contains the highest amount of vitamin A among all green vegetables.
Research shows that getting enough vitamin A may reduce the onset of age-related macular degeneration by up to 25%.
Although vitamin A deficiency is rare in the United States, some groups may be at higher risk and should strive to include more natural sources of vitamin A in their diet. For example, studies have shown that approximately 25% of children with Crohn’s disease and ulcerative colitis (UC) (inflammatory bowel disease) are vitamin A deficient. Adults with these disorders are also at higher risk for deficiency.
A clinical trial found that consuming 10g of purslane seeds daily for eight weeks improved oxidative stress levels and metabolic profiles in patients with non-alcoholic fatty liver disease compared to a control group.
However, another study found conflicting results: Participants with non-alcoholic fatty liver disease took 300 mg of purslane extract daily and saw no significant effects on liver enzymes, glycemic index, or lipid profile. Therefore, further research is needed to clarify the potential effects of purslane on liver health.
Heavy menstrual bleeding is one of the most common gynecological problems and has a significant impact on a person’s quality of life. It can also lead to complications such as anemia, iron deficiency, anxiety, and depression. Research has also shown that purslane can reduce menstrual bleeding.
In a small, double-blind, placebo-controlled clinical trial, researchers found that people assigned female at birth lost less blood if they ate purslane seeds during certain times of their menstrual cycles. did. Their menstrual cycles are also shorter.
Purslane is low in calories and a good source of vitamin A and vitamin C. It also contains small amounts of vitamins and minerals such as iron and magnesium. It contains the highest amount of vitamin A among green and yellow vegetables.
They also tend to be higher in sodium than you would expect from vegetables, so keep that in mind when adding them to your meals.
One cup of raw purslane contains:
- calorie: 8.6
- fat: 0.16g
- sodium: 19.4mg
- carbohydrates: 1.46g
- protein: 0.87g
- Vitamin A: 568 International Units (IU) or 63% of Daily Value (DV)
- Vitamin C: 9.03 mg or 10% of the DV
- magnesium: 29.2 mg, or 7% of DV
- iron: 0.86 mg or 5% of DV
Purslane is not widely available in American supermarkets, but you can order it online or grow it yourself from seed. It is possible to collect wild plants, but be careful not to eat plants that have been sprayed with herbicides. Also, be careful not to confuse purslane with similar-looking poisonous plants such as spotted spurge.
Spurge is mildly toxic and can also cause dermatitis. One way to tell the two apart is to break off the stem. Do not eat if milky sap comes out. This is spurge.
Purslane is also an oxalate-rich food, so its intake may need to be limited, especially if you’re prone to kidney stones or have kidney disease. If you are pregnant or breastfeeding, consult your health care professional before consuming purslane.
Some consider purslane a superfood due to its high nutritional value and antioxidant properties. For this reason, you may be interested in adding this nutritious green leaf to your diet.
The edible plant can be purchased from a trusted food provider or grown by yourself. It is green and has a sour, salty taste. Common ways to eat purslane include:
- Try incorporating it into your salad. Purslane can be eaten raw (both the stem and leaves) or mixed into salads (either alone or with other leafy vegetables).
- Use as a spinach substitute. You can also sauté or steam purslane and serve it as a side dish, or replace spinach with purslane in your favorite dishes.
- Incorporate it into your favorite sandwich. Use purslane in place of (or in addition to) pickles and lettuce on sandwiches
- Make chimichurri sauce, salsa, or pesto. Swap out the purslane and basil pesto, cilantro salsa, and parsley chimichurri to create an interesting take on an old classic.
- When added to common dishes, they add nutritional value and interesting flavor. Try adding purslane to tacos, omelettes, stir-fries, grilled vegetables, or as a garnish to potatoes or cooked meats.
Purslane is an edible succulent that is rich in vitamins, minerals, and other important nutrients. This plant has more vitamin A than any other leafy vegetable and is a good source of potassium, magnesium, and calcium. There is also evidence that purslane can help prevent disease and improve overall health.
Purslane is considered safe to eat. Although not available in most U.S. supermarkets, you can order purslane online or grow your own. You may want to avoid harvesting them in the wild to avoid eating those treated with herbicides or similar-looking poisonous plants like spurge.
If you’re considering adding purslane to your diet, talk to your health care professional to see if it’s right for you, especially if you’re pregnant, breastfeeding, or have kidney disease .
