Meet the up-and-coming star of greens - Purslane !


Let me introduce you to Purslane,

This edible and highly nutritious vegetable, is also known as, well, a weed. You can find it also under the it’s scientific name Portulaca oleracea, or as it is also called : pigweed, little hogweed, fatweed and pusley.
A green, leafy vegetable, Purslane can be eaten raw or cooked and can be used in many of the same ways as spinach and lettuce, such as in salads or sandwiches.
Purslane is growing in many parts of the world. It grows in a wide range of environments like in gardens and sidewalk cracks, but it can also adapt to harsher conditions.
This succulent star of greens, which contains about 93% water, has a long history of use in traditional/alternative medicine thanks to to the fact that a 100 gram (3.5 oz) portion contains all of these nutrients:
Vitamin A (from beta-carotene): 26% of the DV.
Vitamin C: 35% of the DV.
Magnesium: 17% of the DV.
Manganese: 15% of the DV.
Potassium: 14% of the DV.
Iron: 11% of the DV.
Calcium: 7% of the RDI.
It also contains small amounts of vitamins B1, B2, B3, folate, copper and phosphorus.
And get this - all of these nutrients make only 16 calories! This makes purslane one of the most nutrient-dense foods on the planet !

Purslane is High in Omega-3 Fatty Acids

While purslane is low in total fat, a large portion of the fat it does contain is in the form of omega-3 fatty acids which are important fats that the body cannot produce. In fact, it contains two types of omega-3 fatty acids, ALA and EPA. ALA is found in many plants, but EPA is found mostly in animal products (like fatty fish) and algae.

Purslane is much higher in omega-3 fatty acids than other greens. It contains 5-7 times more ALA than spinach. Interestingly, purslane also contains trace amounts of EPA (a more biologically active form of omega-3). This omega-3 fatty acid is generally not found in plants that grow on land.

Purslane is Loaded with Antioxidants

Purslane is rich in various antioxidants and beneficial plant compounds:
Vitamin C: (ascorbic acid) an antioxidant that is essential for the maintenance of skin, muscles and bone.
Vitamin E
Vitamin A: best known for its role in eye health.
Glutathione: protects cells from damage.
Melatonin: a hormone that can help you fall asleep.
Betalain: antioxidant that have been shown to protect low-density lipoprotein (LDL) particles from damage.
A short research anecdote : one study in obese teenagers reported that purslane seeds reduced LDL (the “bad”) cholesterol and triglyceride levels, both of which are associated with an increased risk of heart disease. The researchers attributed these effect to the antioxidants and plant compounds in purslane seeds.

Purslane is High in Important Minerals

Purslane is a good source of potassium, magnesium and calcium. Those minerals that mineral that, you know, help regulate blood pressure and reduce the risk of heart disease.

All i can say after all of this is, bon appetit !