Purslane is a hardy plant that thrives in both tropical and temperate climates. The purslane plant is a common weed that can be found in outdoor spaces. The plant is a member of the family Portulacaceae and goes by the scientific name Portulaca Oleracea. Pigweed or small hogweed are other names for this plant. While it can be found anywhere in the world, it originally hails from the Mediterranean and the sub-Saharan regions of Africa. It’s an adaptable plant that does well in many environments. Can you describe the purslane’s appearance? This is a simple task. The small, green leaves on a scarlet stalk give purslane a pleasingly rounded appearance. It can survive in the warmest weather since it can store a lot of water. Because of its usefulness as both food and medicine, this plant has been consumed for centuries.
Despite purslane is simple to cultivate, you won’t find it in most supermarkets. However, in the springtime and late autumn, it is commonly sold at market vendors. Purslane seeds are widely accessible for purchasing at nurseries and on the internet, so you can even cultivate your own. Purslane, which a lot of individuals might not know as an edible plant, may also be growing in your yard. If you come across a plant that looks similar to purslane, don’t eat it until you’re positive it is purslane. If you’re going to consume it, pick leaves that are younger and closer to the plant’s base. They ought to be yielding and soft, crispy and shiny, and everything in between. If you can track any down, purslane makes for a nutritious complement to any healthy diet.
You won’t see this leafy green very often, but it’s worth seeking out because of the omega-3 fatty acids and antioxidants it contains.
What are the medical advantages of purslane?
Purslane’s various advantages come from the omega-3 fats, antibacterial agents, and nutrients it contains. You can eat this weed for all the vitamins and minerals it contains. Purslane is a great option if you’re looking to spice up your dietary habits and aren’t afraid of a little risk. It goes well with meat, fish, or even dessert. Purslane can be used as a suitable substitute for lettuce in a variety of salads and sandwiches. It will give your cuisine a new dimension of flavor and inspire you to try new things. Move over, lettuce! Just think of Purslane as your new BFF. One serving of uncooked purslane greens has only 1.5 g of carbs. Up to eleven various kinds of sugars have been identified in its leaves, according to certain research. Nonetheless, overall carb content is modest, so the proportion of these sugars would be minimal as well.
The Glycemic load of purslane is quite little. A Glycemic index is a tool for estimating how different foods may affect blood sugar levels in the body. The rating’s consequences are proportional to how low it is. Per cup, purslane has only 0.2 grams of fat. No other details regarding its fatty acid composition are provided by the database. However, it is high in healthy fats including ALA and linoleic acid, according to studies. Consuming one teaspoon of purslane will provide 0.9 milligrams of iron and 29.2 milligrams of magnesium to the food you eat every day. Let’s learn more about purslane, its positive effects on our health, and how to include it in our regular diet.
Following are the medical advantages of Purslane
The Omega-3 content of purslane is very high
Omega-3 fatty acids are essential but cannot be manufactured by the human body. So, it follows that we must consume them. It has a relatively low amount of fat overall, but the fat it does have is primarily omega-3 fatty acids. The fatty acids known as ALA and EPA are present in this food. EPA appears more frequently in animal products (such as fatty fish) and algae than ALA is in plants. It has an extremely high concentration of ALA related to other greens. It has seven to ten times as much ALA as spinach. Intriguingly, it also has EPA in very low concentrations. This omega-3 lipid is more actively utilized in the body than ALA, yet it seldom occurs in land plants. The more physiologically active form of omega-3, EPA, is present in very small quantities in addition to the abundant ALA.
Minerals Found in Abundance in Purslane
Additionally, purslane is rich in a variety of essential minerals. It is a great supplier of potassium, which is a mineral that plays an important role in maintaining healthy blood pressure. Increased consumption of potassium has been associated with a decreased risk of stroke, and it also has the potential to lessen the risk of developing cardiovascular illness. Additionally, it is an excellent supply of magnesium, which is an extremely vital mineral that plays a role in over 300 different enzymatic activities in the human body. There is some evidence that magnesium may safeguard against heart failure and type 2 diabetes. In addition, it has some calcium, which is the mineral that is found in the human body in the greatest quantity. Calcium plays a crucial role in maintaining bone health. It’s possible that older, more developed plants will have greater mineral content than their younger counterparts.
Oxalates are present in purslane as well
Purslane, on the other hand, is loaded with oxalates in significant quantities. Because oxalates can play a role in the creation of kidney stones, this can be a problem for persons who have a history of developing the condition. Oxalates also have qualities that make them antinutrients, which means that their presence may prevent the body from properly absorbing vital nutrients like iron and magnesium. When compared to plants that are easily exposed to sunshine, purslane that grows in darkness may contain higher concentrations of oxalates. If you have worries about the quantity of oxalate, you might want to think about including it in yogurt, as this has been demonstrated to dramatically lower the number of oxalates.
Defends Against Illness
Antioxidant chemicals are present in purslane. Cell damage can be halted or at least put on hold with the help of antioxidants. Experts agree that eating meals rich in these compounds is an effective way to defend against illness. It provides a wide range of therapeutic chemicals, including melatonin, and flavonoids, at levels that exceed those found in spinach leaves.
Helps Control Diabetes
Purslane seed consumption was associated with favorable weight and body mass index (BMI) changes in a pilot clinical investigation. The study’s authors determined that those with type two diabetes who ate the seeds saw improvements in their body mass index, triglyceride content, and cholesterol amounts. The omega-3 fatty acids, compounds called flavonoids, and polysaccharides in purslane seeds were thought to be beneficial in a separate investigation for the control of type 2 diabetes. It is a herb rich in omega-3 fatty acids and is recommended by top doctors.
Helps You Stay Hydrated
In a portion of purslane that weighs 43 grams, there are approximately 40 grams of water present. This leafy green can assist you in reaching your daily water consumption recommendation, which might be helpful if you have trouble doing so. Maintaining a healthy level of hydration provides friction for your joints, maintains a proper temperature for your body, and assists in the elimination of waste from the body.
Promotes Healthy Vision
Purslane has the highest amount of vitamin A content when compared to all of the other types of leafy greens that you may consume. Vitamin A, which is essential for maintaining healthy eyesight, has been shown to cut the risk of developing macular degeneration due to age by up to 25 percent.
Possible Liver Advantages for Health
Taking ten grams of purslane seeds every day for 8 weeks enhanced measurements of both metabolic rates and oxidative stress markers in relation to a control group with nonalcoholic fatty liver disease. However, not all studies have found positive outcomes. A single investigation found that people who took 300 milligrams of purslane powder daily saw no significant changes in their liver enzymes.
What are the adverse effects of Purslane?
Consuming an excessive amount of any meal is harmful to your health. unexpectedly the only negative health consequence associated with consuming purslane is an increase in the possibility of getting kidney stones, according to the most recent scientific literature. Oxalates, which are found in purslane, are a known cause of kidney stones. Consuming purslane or other high-oxalate vegetables might cause a calcium deficit because they inhibit the body’s ability to absorb the mineral. Because of their greater oxalate intake, women are more likely to suffer from calcium deficiencies. In this part, we saw that purslane has seldom any adverse consequences. Let’s find out right now if purslane is edible for you.
How can you determine if purslane is safe to eat? Researchers have found that those with high amounts of oxalate should avoid eating purslane. Oxalates are prevalent in purslane and other greens. Stones in the urinary tract and kidneys may occur as a result. It should be avoided by those who have a predisposition to producing kidney or urinary tract stones. However, purslane and yogurt make a delicious combination for those who crave it. Mixing purslane with yogurt or coconut-based goods has been shown to lower oxalate levels. Purslane should be avoided by anyone prone to developing kidney or urinary tract stones. But if you’re determined to give it a go, try it with some coconut or yogurt. Let’s find out if purslane is a raw vegetable.
Oxalate levels are typically not a problem for the general population. Purslane is healthy in moderation, however, high amounts should be avoided by people who have developed oxalate urinary tract stones in the past. The safety of purslane for nursing or pregnant women is likewise unproven.
The Bottom Line
Purslane is a nutritious weed that can be eaten. Its nutritional value comes from the abundance of micronutrients, omega-3 fats, and antioxidants it contains. Cardiovascular risk, collagen production, weight reduction, cholesterol levels, and swelling are only some of the possible benefits of this weed’s consumption. But purslane may have certain unintended consequences if used in large quantities. For instance, it could cause calcium deficiencies and kidney stones. It’s also not a good idea for those who have kidney or urinary tract stones to consume this herb. Therefore, take it moderately to reap the advantages and in case of crises seek medical advice.
Purslane can be eaten as much or as little as you like every day. Three capsules of its extract daily have been shown to lower systolic blood pressure in one research. To further investigate the impact of purslane on cholesterol levels, a further investigation was undertaken on overweight adolescents. For a whole month, the teenagers took 500 mg of purslane seeds multiple times a day. The amounts of cholesterol were found to have dropped significantly. Based on the studies done, purslane can be consumed daily, but only in little amounts.
If stored properly in the refrigerator, fresh purslane can be enjoyed for up to four days before it begins to wilt. Greens can be stored in the crisper drawer of the fridge without washing if they are wrapped in a plastic bag.
Sirisha B