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Purslane: Best 5 Health Benefits

The purslane has always been regarded as an unwelcomed guest in the gardening world. But, it actually has numerous health benefits that you should not ignore. The purslane is known as a superfood due to its different vitamins and minerals. The scientific name of purslane plant is Portulaca Oleracea. This is one of those herbs which sometimes you cannot decide whether to keep or remove from your garden. Many people see it as unwelcome because it pops up beside plants you want to eat or showcase.


The purslane can reach up to 30 centimeters in high and it can grow in almost any place, as long as there is loose, sandy, and nutrient-rich soil. You can find purslane in orchards, fields, roads, and gardens. The purslane is widely embraced in certain cuisines as a wonderful addition to salads and other recipes. The purslane can be actually used in different ways to help relieve inflammation, fever, headaches, and many other problems. When the purslane is made into a juice, then it can be used as a home remedy for dry cough and shortness of breath.

You can add purslane to salads, soups, omelets, stews, casseroles, and tomato sauce. The leaves and stems of purslane have a crispy texture and mild taste, which is reminiscent of spinach or watercress. The purslane is relatively high in oxalic acid, which leads to the formation of kidney stones. If you suffer from kidney stones, then talk with your doctor before you add purslane to your diet. Here are some health benefits of purslane:

Low in calories

The purslane has only 20 calories per 100 grams. If you want to limit your caloric intake, then this is one of the best plants which you can add to your diet. Also, it is rich in dietary fiber, which can help you to feel full after meals, limit your food intake, and aid in weight loss.

Improves heart health

If you want to improve the health of your heart, then you can add purslane in your diet. It is rich in Omega – 3 fatty acids, which will help you to have good heart health. It will reduce the risk for cardiovascular diseases, such as atherosclerosis, thereby reducing the risk of strokes and heart attacks. Also, purslane has potassium, which can help to reduce the blood pressure due to its property as a vasodilator, relaxing blood vessels and reducing the strain on the heart.

Vitamin A

When the purslane is compared to other leafy vegetables, then it can be said, purslane has the highest amounts of Vitamin A, which can be beneficial for improving and maintaining the visual health and cell growth. Also, Vitamin A is linked to better bone health, but you need to consume it in moderation to reap this benefit. There are some studies in which are shown that too much Vitamin A can lead to side effects, such as increased fracture risks.

Rich in minerals

The purslane is rich in minerals, like calcium, copper, manganese, phosphorus and zinc. Zinc can help in the fight against free radicals which may cause inflammation and cancer and it can help to maintain and improve the immune system function. Calcium is very important for the nerve, muscle and blood function and it can help to promote the optimal bone and dental health.

The purslane has copper which can help to ensure the absorption of iron from the intestines and it can assist in the hemoglobin production in your body. Also, the purslane has manganese, which is acting as anti – oxidant and it can help to fight against free radicals. Also, this element is useful in breaking down fats, protein and carbs to use it as energy by your body.

Rich in Omega – 3 fatty acids

There are some studies in which are shown that the leaves of purslane are rich in Omega – 3 fatty acids, which can help to prevent high cholesterol and blood pressure levels. Also, it will aid in lowering the risk of heart disease and possibly, cancer. It has been shown that Omega – 3 fatty acids have anti-inflammatory properties and they can help to manage cognitive function and promote the normal growth and development.

Neem Mayur
Neem Mayur
Mayur Neem, a certified dietician having more than 5 years of experience in the field of diet practice. He is working as a diet expert and offering services to body builders, sports persons, celebrities, etc. He is lover of natural remedies and loves to spend most of his free time in his organic farm and offers expert advice on organic farming to local farmers. He is available through [email protected]


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