Soft, succulent purslane leaves have more omega-3 fatty acids than in some of the fish oils. If you are a vegetarian and pledge to avoid all forms of animal products, then here is the answer! Go for this healthy dark-green leafy vegetable and soon you will forget fish!

Botanically, this herbaceous leafy vegetable belongs to the family of Portulacaceae and scientifically known as Portulaca oleracea.

Other common names in place for this green leafy vegetable are pursley, pigweed, or verdolaga.

Purslane is native to Indian sub-continent and now widely distributed across the continents actually as a wild weed. There exist varieties of pusley with variation in leaf size, thickness and leaf arrangement and pigment distribution. It is actually hard herb plant requiring comparatively less water and soil nutrients and grows well in sunny conditions. The plant grows up to 12-15 cm in height as a low-lying spread.

Pursley is widely grown in many Asian and European regions as a staple leafy vegetable. Its leaves appear thick, contain mucilaginous substance, and have a slightly sour and salty taste. Leaves and tender stems have a slightly sour, and salty taste. In addition to succulent stems and leaves, its yellow flower buds are also edible.

Purslane seeds, appear like black tea powder, are often used to make some herbal drinks.

Health benefits

This wonderful green leafy vegetable is very low in calories (just 16 kcal/100g) and fats; nonetheless, it is rich in dietary fibre, vitamins, and minerals.

Fresh leaves contain surprisingly more omega-3 fatty acids (α-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh purslane leaves provide about 350 mg of α-linolenic acid. Research studies show that consumption of foods rich in ω-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental differences in children.

It is an excellent source of Vitamin A, (1320 IU/100 g, provides 44% of RDA) one of the highest among green leafy vegetables. Vitamin A is a known powerful natural antioxidant and is essential for vision. This vitamin is also required to maintain healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.

Purslane is also a rich source of vitamin C, and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary minerals, such as iron, magnesium, calcium, potassium, and manganese.

Furthermore, present in purslane are two types of betalain alkaloid pigments, the reddish beta-cyanins and the yellow beta-xanthins. Both pigment types are potent anti-oxidants and have been found to have anti-mutagenic properties in laboratory studies.

Heart Health: In terms of boosting the strength of your cardiovascular system, purslane can help in a variety of ways. Most notably, researchers were shocked when they saw the very high levels of omega-3 fatty acids in purslane, at levels higher than in some fish oils, which are widely considered the best source for these beneficial fatty acids. Omega-3s help to reduce the amount of “bad” cholesterol in the body and promote a healthier cholesterol balance in our bloodstream. Consuming foods that are high in omega-3s has been shown to significantly reduce cardiovascular disease, as well as atherosclerosis, thereby preventing heart attacks and strokes. Furthermore, the potassium found in purslane can reduce blood pressure due to its behaviour as a vasodilator, meaning that it relaxes blood vessels and reduces strain on the heart.

Weight Loss Aid: Purslane is very low in calories, but it is nutrient-rich and packed with dietary fibre. This means that people can feel full after a meal of purslane, but they won’t necessarily up their calorie intake by very much, thereby helping people who are struggling to lose weight or maintain their diets.

Child Development: Although research is still ongoing, early studies have shown that high levels of omega-3s in young children have resulted in a decrease in certain developmental disorders, including autism, ADHD, and other issues that affect millions of children across the world.

Gastrointestinal Diseases: Some people may shy away from alternative medicine treatments for their various health conditions, but in traditional Chinese medicine, purslane was widely used to treat everything from diarrhoea and intestinal bleeding to haemorrhoids and dysentery. While most Western medicine wouldn’t confirm these findings, purslane (known as Ma Chi Xian in Chinese medicine) is still used to this day for a wide variety of intestinal conditions. These benefits are mainly attributed to the presence of so many beneficial organic compounds found in purslane, including dopamine, malic acid, citric acid, alanine, glucose, and many others.

Skin Conditions: Along with gastrointestinal issues, purslane can treat a wide variety of skin conditions as well. The high levels of vitamin A, combined with the cocktail of compounds found in this “weed” mean that it can help to reduce inflammation on bee stings and snake bites when applied topically, but can also boost the healthy appearance of the skin, reduce wrinkles, and stimulate healing of skin cells to remove scars and blemishes when consumed.

Cancer Prevention: One of the most widespread and tragic diseases in the world today is cancer, so any anti-carcinogenic food item is highly praised. Purslane has significant levels of vitamin C and vitamin A, both of which act as antioxidants to prevent certain cancers, specifically lung and oral cancers. However, purslane also contains betalain pigment compounds, which give the plant its distinctive yellow and red colouring. Beta-cyanins and beta-xanthins have been directly connected with anti-mutagenic effects in the body, meaning that they prevent free radicals from causing mutations in healthy cells, thereby helping to prevent the development of cancer.

Vision Booster: Vitamin A and beta-carotene have both been connected to eye health and vision for many years. Purslane can help to prevent macular degeneration and cataracts by eliminating free radicals that attack the cells of the eye and cause these commonly age-related diseases.

Strong Bones: The range of minerals present in purslane make it a healthy choice for people who want to protect their bones. Calcium, magnesium, iron, and manganese are all elements required to develop bone tissue and speed the healing process of the bones in our body. This can help you prevent osteoporosis, a common age-related condition that affects millions of people.

Improved Circulation: The high content of iron and copper in purslane mean that it will stimulate the production of red blood cells. Both of these minerals are essential for boosting circulation, which means more oxygen being delivered to essential parts of the body, increased healing speed of cells and organs, increased hair growth, and a general improvement of metabolic efficiency!

A Final Word of Caution: The only potential downside that researchers have found about purslane is the relatively high content of oxalic acid, which can exacerbate the formation of oxalates in the body, which are what make kidney stones. If you already suffer from kidney stones, avoiding purslane might be a good idea. However, boiling purslane down in water causes a great deal of oxalic acid to be eliminated, without losing many of the other beneficial nutrients.