Purslane, scientifically known as Portulaca oleracea, is often mistaken for a common weed. But don’t be fooled — this juicy, leafy plant is a nutrient powerhouse used for centuries in traditional medicine. In fact, in Traditional Chinese Medicine, it’s known as “the vegetable for long life.”
🌿 What Good Things Are Inside Purslane?
Purslane is packed with vitamins A, C, and E, and essential minerals like:
Calcium
Magnesium
Manganese
Potassium
Iron
Smaller amounts of folate, phosphorus, copper, and B vitamins (B1, B2, B3)
It’s 93% water, low in calories, and incredibly versatile in meals.
🐟 A Good Source of Healthy Omega-3 Fats
Surprisingly, purslane is a plant-based source of omega-3 fatty acids, including:
ALA (Alpha-Linolenic Acid): 5–7 times more than spinach
EPA (Eicosapentaenoic Acid): Rare in plants, easier for the body to use
This makes it an excellent choice for people avoiding fish or animal products.
🛡️ Full of Protective Antioxidants
Purslane’s antioxidant lineup includes:
Vitamin C: Supports bones, skin, and muscles
Vitamin A (beta-carotene): Good for vision
Vitamin E (alpha-tocopherol): Protects cell membranes
Other compounds: Glutathione, betalain, melatonin
These protect your body’s cells from damage and help with sleep and longevity.
💪 Rich in Potassium and Calcium
Potassium: Helps lower blood pressure and support heart health
Calcium: Strengthens bones and supports kidney and digestive functions
Doctors often recommend more calcium for people with osteoporosis, nutrient absorption issues, or certain hormonal conditions.
⚙️ Also Provides Magnesium
Magnesium is key for:
Regulating blood sugar and pressure
Muscle and nerve function
Protein synthesis and bone health
Food-based magnesium (like from purslane) may be more effective than supplements in some cases.
⚠️ Things to Be Aware Of
Purslane is high in oxalates, natural compounds that:
Can bind with calcium and iron, reducing their absorption
May form crystals, potentially leading to kidney stones
🚫 Who Should Be Careful?
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