Purslane ( Nutritional Powerhouse)
- One of the most powerful wild greens, purslane, hardly included in North American cuisine, is a prized delicacy in many other areas, including Central America and France. Purslane is high in Omega-3 fatty acids; antioxidants; vitamins E, C, and K; beta- carotene; glutathione; and psoralens.
Psoralens have powerful antioxidant properties which--besides fighting cancer-- are particularly beneficial for normalizing skin pigmentation.
--The way of Herbs, Michael Tierra
- Listed by the WHO as one of the most medicinal plants in the world.
Growing wild in my garden in WV
Purslane
Common names: hogweed, fat weed, pigweed
Growing Season: May-August
Parts used: Leaves, stems flowers
Spurge: Poisonous Look-A-Like- Spurge contains a milky latex in the stem. Spurge leaves are sometimes thin and hairy while purslane is succulent, fleshy, and hairless leaves.
- succulent
- known as a nuisance in US and a common weed (it's that pesky "weed" that likes to grow in the cracks in the sidewalk.)
Benefits
1. Omega-3 Champion – Even More Than Meat. Purslane is one of the richest plant-based sources of Omega-3 fatty acids—especially alpha-linolenic acid (ALA). In fact, it contains more Omega-3s than many meats and even competes with certain types of fish.
Why it matters: Omega-3s reduce inflammation, boost heart and brain health, and help regulate mood.
Perfect for: Vegetarians, vegans, or anyone looking to cut back on animal products without sacrificing nutrition.
2. Loaded With Vital Vitamins and Minerals. Each serving of purslane delivers a powerful punch of nutrients:
Vitamin A – supports vision and immunity
Vitamin C – fights free radicals and strengthens the immune system
Vitamin E – protects cells from damage
Magnesium, potassium, calcium, and iron – crucial for heart, bone, and muscle health
Compared to common leafy greens, purslane often wins in terms of nutrient density per calorie.
3. Naturally Supports Heart Health. Purslane protects your heart in multiple ways:
Lowers LDL (bad) cholesterol
Raises HDL (good) cholesterol
Reduces blood pressure thanks to its potassium content
Packed with antioxidants that combat oxidative stress, a major factor in heart disease
Perfect Ally for Weight Loss and Gut Health. Trying to lose weight or improve digestion? Purslane has your back.
Low-calorie, high
Heart health- contains Omega -3 Fatty Acids found in fish. It contains the highest levels in any land based plant.
Bone Health- Contains calcium, magnesium, iron.
It reduces heart disease and arthritis
Scientific World Journal - research demonstrates that purslane has better nutritional quality than the major cultivated vegetables.
Credit: Yossi Arefi
Culinary
- In Mexico, purslane is used in many recipes.
- In Chinese folklore it's known as the vegetable for Long Life.
- taste is often compared to watercress and spinach
- eat it raw or cooked
Add to:
your salad, scrambled eggs, sautéed with garlic, tacos, sandwich wrap, smoothies, stir into soups, etc.
Harvesting
- Purslane is ready to harvest from spring through November.
- Always harvest in untreated, no traffic areas
- snip the stem near the base
- The most tender plants will be young, harvested before they produce flowers.
- The whole plant is edible, but I prefer the leaves raw.
- If you continually remove or cut the plants back they'll continue to produce fresh tender stems and leaves throughout the growing season.
- You can often buy purslane at Asian, Latin, and Middle Eastern Grocers.
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