Top 8 Amazing Benefits of Purslane You Must Know

Do you know that purslane, a garden “weed” that’s a nutritional powerhouse, especially beneficial for those with diabetes and cancer? 

Sadly, many overlook purslane because they see it as a common weed. It’s time to change that perspective and recognize the incredible health benefits this plant offers.

And if you don’t know the pros of purslane, let’s follow the following article. I’m sure you’ll be surprised by these to your skin and health.

 

#1. Vitamins in Purslane

Purslane is a remarkable source of several vital vitamins, including:

  • Vitamin A: (1320U/100g) is crucial for maintaining healthy vision, immune system function, and skin integrity. Purslane contains the highest content of vitamin A among green leafy vegetables.
  • Vitamin C: (21mg/100g) is essential for immune defense, skin health, and wound healing due to its role.
  • Vitamin E: potent antioxidant that helps combat oxidative stress and supports skin health and cellular function
  • B-complex vitamins: essential for energy metabolism and maintaining proper brain function.

Purslane provides the highest dietary minerals such as potassium (494 mg/100 g) followed by magnesium (68 mg/100 g), calcium (65 mg/100 g), phosphorus (44 mg/100 g), and iron (1.99 mg/100 g).

 

#2. Omega-3 Fatty Acids in Purslane

Purslane stands out as a unique plant source of omega-3 fatty acids (0.9 g). It is five higher than in spinach.

A 100 g sample of purslane contains 300–400 mg of alpha-linolenic acid (ALA) and 0.01 mg per gram of eicopentanoic acid (EPA).

The presence of ALA in purslane helps to prevent cardiovascular diseases by improving blood lipid profiles and reducing the risk of arterial plaque formation.

 

#3. Rich Antioxidants in Purslane

Antioxidants in purslane are crucial for combating oxidative stress and protecting the body against cellular damage.

It also contains two lesser-known but powerful antioxidants: glutathione and melatonin.

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Glutathione is known as the “master antioxidant” because of its role in detoxifying harmful compounds and maintaining other antioxidants in their active forms.

Melatonin, on the other hand, not only regulates sleep cycles but also provides protective effects against oxidative stress.

Nutrition values of purslane
Nutrition values of purslane

 

#4. Bone Benefits of Purslane

Purslane is a rich source of nutrients, including calcium and magnesium. Your body doesn’t make calcium, so consuming purslane regularly helps strengthen your bones and teeth.

Its high content of omega-3 fatty acids also contributes to stronger bones by reducing inflammation.

Additionally, purslane offers vitamin C and antioxidants, which play a role in collagen production and bone matrix quality.

 

#5. Purslane’s Ability to Lower the Risk of Cancer

Purslane is known for its potential cancer-fighting properties, primarily due to its rich antioxidant content, including vitamins A, C, and E, which help neutralize harmful free radicals in the body.

A study in 2013 conducted by the International Journal of Drug Discovery suggests that these antioxidants can reduce the risk of developing various cancers by protecting cells from DNA damage.

Its high levels of beta-carotene have also been linked to a reduced risk of lung and oral cancers.

Purslane’s ability to lower the risk of cancer
Purslane’s ability to lower the risk of cancer

 

#6. Diabetes Management of Purslane

A study on the acid polysaccharide from the purslane plant published by EDP Sciences in 2023 showed that pectin substances in purslane are high molecular weight acidic polysaccharides. The molecular weight of pectin substances is 18.5 kDa.

This pectin is a type of fiber that helps slow glucose absorption into the bloodstream, preventing spikes in blood sugar.

Additionally, the omega-3 fatty acids in purslane can improve insulin sensitivity, further aiding in blood sugar regulation. Research also indicates that antioxidants in purslane can reduce oxidative stress effectively.

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#7. Purslane’s Management to Ease Stomach Ulcers

Purslane is rich in mucilaginous content reducing the irritation caused by gastric acids. Its abundant supply of omega-3 fatty acids and antioxidants contributes to easing inflammation, a common exacerbator of ulcer symptoms.

Studies suggest that the plant’s antibacterial qualities may also combat Helicobacter pylori, a bacterium often linked to the development of stomach ulcers.

The Helicobacter pylori in purslane is examined by Chinese scientists and screened for its anti-HP activity according to their minimum inhibitory concentration (MIC) with 62.5 < MIC ≤ 125.

This index confirms that purslane is a safe and effective remedy for those seeking long-term treatment for stomach ailments.

Health benefits of purslane
Health benefits of purslane

 

#8. Culinary Uses

Besides nutritional benefits, purslane is famous for its versatility in the kitchen. The following are some dishes that this leafy green offers culinary uses:

  • Salads: Purslane’s crisp, moist leaves are perfect for adding a peppery kick to salads. Its mild lemony taste gives many salad ingredients, from sweet tomatoes to feta cheese.
  • Cooked Dishes: Purslane can be cooked similarly to spinach or kale. It is excellent sautéed with garlic and olive oil or added to stir-fries for a quick cook.
  • Sandwiches and Wraps: Adding raw purslane to sandwiches or wraps introduces a crunchy texture and freshness.
  • Pesto and Sauces: Blended with nuts, Parmesan, and garlic, purslane pesto is a nutritious twist on the classic recipe.
  • Pickles: Purslane can be pickled for an acidic treat. This preparation method can be a delightful way to preserve its flavor.

Precaution: Purslane is not encouraged to be used by those who get kidney stones and pregnant women.

Culinary uses of purslane
Culinary uses of purslane

Because of the surprising benefits of purslane, it is a standout superfood. Embracing purslane in your diet means not just better meals, but also a healthier lifestyle. So, don’t overlook this ‘weed’ – it’s a nutritional powerhouse ready to elevate your health.

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Benefits of Purslane
Benefits of Purslane

The team at Garden and Crafty are not healthcare experts, and this content should not be viewed as medical guidance meant to evaluate, diagnose, prescribe, or guarantee healing. Garden and Crafty and Ask the Experts, LLC are not responsible for any consequences resulting from the application or misapplication of the information provided. It is always advisable to consult with a healthcare professional before altering your diet or using plant-based treatments or supplements for health and wellness purposes.

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