Purslane has been touted as a “Global Remedy” by the World Health Organization (WHO). Chinese folklore also describes the plant as “the vegetable for long life.” But many people in Zambia only see it as a weed.
Lusaka, July 22 – In many gardens and lawns, purslane is often dismissed as an annoying weed, hastily plucked and discarded without a second thought. However, this humble plant, scientifically known as Portulaca oleracea, holds within its unassuming leaves a plethora of health benefits and culinary delights waiting to be discovered.
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Despite its reputation as a weed, purslane boasts an impressive nutritional profile. Rich in essential vitamins and minerals, including vitamins A, C, and E, as well as magnesium, calcium, and potassium, this unassuming plant is a true powerhouse of nutrients. Its leaves are succulent and slightly tart, making them a refreshing addition to salads or sandwiches.
What sets purslane apart from other leafy greens is its high content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These essential fatty acids are crucial for heart health, brain function, and reducing inflammation in the body. Incorporating purslane into your diet can contribute significantly to your omega-3 intake.
Purslane has a long history of medicinal uses, particularly in Chinese medicine. It has been touted as a “Global Panacea” (or global solution or remedy) by the World Health Organization (WHO). Chinese folklore also describes the plant as “the vegetable for long life.”
◾May Support Diabetes Management
Researchers in a small clinical trial found that people with type 2 diabetes who ate 5 grams (g) of purslane seed powder two times a day experienced a reduction in insulin, body weight, and body mass index (BMI). The participants also showed a rise in HDL (good) cholesterol and a decrease in total cholesterol and triglycerides.
These results also did not differ significantly from those with a daily treatment of 1,500 milligrams (mg) of metformin, a drug used to treat diabetes. Consequently, the researchers concluded that purslane may be effective as an alternative therapy for treating type 2 diabetes.
◾May Help Fight Cancer and Other Diseases
Several compounds in purslane have antioxidant properties. Antioxidants can help prevent or delay cell damage in the body. As a result, many health experts suggest consuming foods that contain antioxidants to help fight against disease.
Purslane provides higher amounts of alpha-tocopherol (vitamin E), ascorbic acid (vitamin C), and beta-carotene (a compound the body converts into vitamin A) than known vegetables such as spinach. These nutrients all help prevent and fight disease, so consuming purslane may be helpful for disease prevention.
In particular, researchers have noted purslane’s anti-cancer activity. For instance, polysaccharides, phenolic compounds, alkaloids, and cerebrosides detected in purslane have shown the ability to prevent carcinogenesis (cancer development).
◾May Support Eye Health
Purslane is a good source of vitamin A, which plays a vital role in eye health and vision. Of all the leafy green vegetables, purslane offers the highest amount of vitamin A.
Research shows getting enough vitamin A may help reduce the development of age-related macular degeneration by as much as 25%.
Vitamin A deficiency is remains high in Zambia and this is why families should look to include more natural sources of vitamin A to their diet. For example, research shows about 25% of children with ulcerative colitis (UC) – inflammatory bowel diseases – have vitamin A deficiency. Adults with this disorder also have a higher risk of deficiency.
◾May Promote Liver Health
One clinical trial found that consuming 10g of purslane seeds every day for eight weeks improved the oxidative stress levels and metabolic profiles of people with nonalcoholic fatty liver disease when compared to a control group.
◾May Help Reduce Menstrual Bleeding
Heavy menstrual bleeding is one of the most common gynecological concerns and significantly impacts a person’s quality of life. It also may lead to complications such as anemia, iron deficiency, anxiety, and depression. Some research indicates purslane can help reduce menstrual bleeding.
In a small, double-blind, placebo-controlled clinical trial, researchers discovered that people assigned female at birth who ate purslane seeds at specific times during their menstrual cycle experienced less blood loss. Their menstrual cycles also lasted for a fewer number of days.
Also Read: Bananas are a superfood, with several other health benefits you may not know about.
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