3 benefits of purslane (recipe included)
03/31/2021 / By Winnie Martin / Comments
3 benefits of purslane (recipe included)

The purslane (Portulaca oleracea) is a ubiquitous plant in America. But many homeowners remove it from their gardens as soon as they spot it. This herb usually grows in hot weather and resists drought because its tube-like stems retain water. It does not like frosty soil and will not grow until the soil is warm. Purslane is native to Asia and is popular in the Mediterranean.

Purslane plants have red stems and bright yellow flowers. Their thick, paddle-shaped leaves measure about one and a half inches to two inches long. Despite its reputation as a rather invasive plant species, purslane is packed with compounds that contribute to better health. Its phytochemical content makes it an excellent addition to your diet. It’s not surprising that foragers find purslane a good source of sustenance.

What compounds can you find in purslane despite its ill reputation as an annoying weed?

Purslane is rich in omega-3 fatty acids

Purslane contains a remarkably high amount of omega-3 fatty acids. This herb has a lot of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant-based foods. In fact, a 2013 study found that it has up to seven times more ALA than spinach! Purslane also contains eicosapentaenoic acid (EPA) which is another form of omega-3, albeit in trace amounts. EPA is the more active omega-3 variant in the body compared to ALA. It is mostly found in marine dietary sources such as fatty fish and algae. Both ALA and EPA contribute to lowering bad cholesterol in the body.

Purslane is packed with antioxidants

Purslane is packed with different kinds of antioxidants to help your body fight oxidative stress. It has high amounts of vitamin C to keep the skin and bones healthy and vitamin A to maintain clear vision. Purslane also has vitamin E and glutathione, two antioxidants that protect cells from damage caused by free radicals. A 2014 study looked at the effects of purslane seeds in obese participants, finding that the seeds reduced triglyceride and low-density lipoprotein (LDL) or bad cholesterol levels in the volunteers. The researchers attributed the diminished LDL and triglyceride levels to the antioxidants and phytochemicals in purslane seeds.

Purslane is brimming with important minerals

Aside from antioxidants and omega-3 fatty acids, purslane also contains high amounts of several important minerals. A 2012 study noted that more mature purslane plants have higher concentrations of minerals than younger ones. The herb is a good source of potassium which regulates blood pressure and lowers the risk of stroke and heart disease. It also has magnesium which protects against type 2 diabetes. Purslane also contains calcium which helps our bones stay strong. Lastly, it contains phosphorus and iron – two important minerals – albeit in lower amounts.

While most people would pull out purslane, you can also grow it in your garden. If you wish to harvest wild purslane, avoid plants that grow by the roadside or where chemicals have been applied. Lay purslane cuttings on the spot where you want them to grow, and then water the stems. They should take root after a few days, and you can leave purslane plants by themselves to grow.

Purslane likes partly sunny to fully sunny areas, doing well during wet summers. It’s not particular when it comes to the soil – only that the ground needs to be clear and recently turned. Purslane is an annual plant and it takes four to six weeks to fully mature.

A word of caution: You should harvest purslane regularly lest it becomes an invasive species in your garden. Ideally, it should be harvested before it flowers to control its spread in your garden.

Purslane has an acidic taste similar to spinach and watercress when eaten. It can be used in a similar manner as the two leafy vegetables by mixing them in salads or putting them in sandwiches. You can also add them as a thickener to stews and soups, combining the nutritious compounds in your food.

Purslane pesto recipe

This take on the classic Italian pesto is easy to do and is packed with the fresh flavor of purslane leaves.

Ingredients for 1 serving:

  • 1 bunch of purslane leaves (the stems can be kept for added nutrition)
  • 1 small clove of garlic
  • 1/2 cup walnuts
  • 1/2 cup pumpkin seeds
  • 1/4 cup olive oil
  • 1 teaspoon honey
  • salt and pepper, to taste
  • juice from half a lemon

Preparation:

  1. Remove and discard the purslane stems depending on your preference.
  2. Combine the purslane leaves, garlic, walnuts and pumpkin seeds in the food processor.
  3. Blend the ingredients to the desired consistency.
  4. Slowly pour in the olive oil while blending so the ingredients come together.
  5. Season with lemon juice, honey, salt and pepper to your liking.
  6. Once done, you can spread it on toasted bread or toss it with some freshly-cooked pasta.

Purslane may be considered a weed in your garden, but its apparent health benefits will make you think twice about simply underestimating this nutrient-packed herb!

Visit Herbs.news to learn more about purslane and other superfoods.

Sources:

OffTheGridNews.com

Healthline.com

TandFOnline.com

BiblioMed.org [PDF]

MDPI.com

Guide.Michelin.com

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