Health Benefits of Purslane

Medically reviewed by Roxana Ehsani, RDMedically reviewed by Roxana Ehsani, RD

Purslane, scientifically known as Portulaca oleracea, is an edible weed found in crops and lawns in the United States. It's also very popular and widely available as a potherb in the Mediterranean region as well as in Europe and Asia.

Rich in several important vitamins and minerals, this edible green is a vegetable source of omega-3 fatty acids, which may be helpful for people who cannot eat fish or flax seeds. Purslane also has antioxidant properties and may offer health benefits such as diabetes management, cancer prevention, and more.

In addition to being a good source of nutrients, the succulent 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 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). However, researchers note that more studies are needed before purslane can be recommended as an anticancer agent.

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 rare in the U.S., but some groups may be at a higher risk and should look to include more natural sources of vitamin A in their diet. For example, research shows about 25% of children with Crohn’s disease and ulcerative colitis (UC)—inflammatory bowel diseases—have vitamin A deficiency. Adults with these disorders also have a higher risk of deficiency.

May Promote Liver Health

One clinical trial found that consuming 10 g 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.

However, another study found conflicting results. In this study, participants with nonalcoholic fatty liver disease took 300 mg of purslane extract daily but did not experience any major effects on their liver enzymes, glycemic indices, or lipid profiles. For this reason, more research is needed to determine the potential impact of purslane on liver health.

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.

Nutrition of Purslane

Purslane is low in calories and is a good source of vitamin A and vitamin C. It also provides smaller amounts of several vitamins and minerals, including iron and magnesium. It contains the highest vitamin A among green leafy vegetables.

It also tends to be higher in sodium than you might expect from a green, so keep that in mind when adding it to your meals.

One cup of raw purslane contains:

• Calories: 8.6

• Fat: 0.16 g

• Sodium: 19.4 mg

• Carbohydrates: 1.46 g

• Protein: 0.87 g

• Vitamin A: 568 international units (IU), or 63% of the Daily Value (DV)

• Vitamin C: 9.03 mg, or 10% of the DV
  

• Magnesium: 29.2 mg, or 7% of the DV

• Iron: 0.86 mg, or 5% of the DV

Risks of Purslane

Though purslane is not widely available in American supermarkets, you can order it online or grow your own from seed. It's possible to pick the plant in the wild, but be careful not to eat plants treated with weed killer. Also, make sure not to confuse purslane with toxic plants that have a similar appearance, such as the spotted spurge.

Spotted spurge is mildly toxic and can also cause skin irritation. One way to tell the two apart is to break the stem. If you see a milky sap, do not eat it—this is spotted spurge.

Purslane also is a high-oxalate food, so you may need to limit your consumption particularly if you are prone to kidney stones or have kidney disease. Talk to a healthcare provider before consuming purslane if you are pregnant or breastfeeding.

Tips for Consuming Purslane

Some people consider purslane a superfood due to its high nutritive and antioxidant characteristics. For this reason, you may be interested in adding this nutritious green to your diet.

You can purchase the edible plant from a reputable food provider or grow it on your own. The green has a tart, salty taste. Here are some popular ways to consume purslane:

• Incorporate it into salads: Eat purslane raw (both the stems and leaves) and mix in a salad—alone or with other leafy greens

• Use it as a spinach replacement: Sauté or steam purslane and serve it as a side dish, or replace spinach in your favorite dish with purslane

• Build it into your favorite sandwich: Use purslane in place of (or in addition to) pickles and lettuce on a sandwich

• Make a chimichurri sauce, salsa, or pesto: Swap purslane with basil in pesto, cilantro in salsa, and parsley in chimichurri to create an interesting take on an old classic

• Add it to common dishes for added nutrients and an interesting flavor: Try adding purslane to tacos, omelets, stir-fries, or grilled vegetables, or use it as a garnish on potatoes or cooked meats

A Quick Review

Purslane is an edible succulent rich in vitamins, minerals, and other important nutrients. The plant has more vitamin A than any other leafy green and is a good source of potassium, magnesium, and calcium. There is also some evidence that purslane can help prevent diseases and improve overall health.

Purslane is considered safe to eat. While it's unavailable in most U.S. supermarkets, you can order purslane online or grow it yourself. You may want to avoid harvesting it in the wild to avoid eating something treated with weed killer or similar-looking toxic plants like spotted spurge.

If you are considering adding purslane to your diet, talk to a healthcare provider to ensure it is right for you—especially if you are pregnant, breastfeeding, or have kidney disease.

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