Purslane (Portulaca oleracea), often dismissed as a common weed, is emerging as a nutritional powerhouse in the realm of holistic health. This resilient plant, characterized by its succulent leaves and vibrant yellow flowers, thrives in diverse environments worldwide. Beyond its adaptability, purslane offers a plethora of health benefits, making it a valuable addition to a balanced diet.
Nutritional Profile of Purslane
Purslane’s rich nutritional composition sets it apart from many other leafy greens. A 100-gram serving provides:
Calories: 20
Water Content: 93%
Carbohydrates: 3.4 grams
Protein: 2 grams
Fat: 0.4 grams
Notably, purslane is abundant in essential vitamins and minerals:
Vitamin E: Provides 81% of the Daily Value (DV), supporting skin health and acting as a potent antioxidant.
Vitamin C: Offers 25% of the DV, crucial for immune function and skin integrity.
Magnesium: An important mineral involved in more than 300 enzymatic reactions in the body.
Potassium: A mineral that helps regulate blood pressure.
Iron: Vital for oxygen transport and energy production.
Additionally, purslane is a rich source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid beneficial for heart health.
Health Benefits of Purslane
Cardiovascular Health
Purslane’s high omega-3 fatty acid content is particularly noteworthy. ALA and trace amounts of eicosapentaenoic acid (EPA) contribute to reducing cholesterol and triglyceride levels, potentially lowering the risk of heart disease and stroke. Furthermore, the potassium content aids in blood pressure regulation, promoting overall cardiovascular well-being.
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