Health Guide

Purslane

Welcome to the world of Purslane (*Portulaca oleracea*), often called the 'miracle plant' or 'nature's multivitamin.' While often dismissed as a common garden weed, this succulent green is a nutritional powerhouse. It is the **richest known plant source of Omega-3 fatty acids (ALA)** and is packed with antioxidants like glutathione and melatonin. Unlike expensive supplements, purslane offers a unique, hydration-boosting profile that supports your heart, skin, and brain health all at once. It’s a humble leaf that deserves a prime spot on your plate.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Omega-3 (ALA) Content Comparison

SCIENTIFIC DATA VISUALIZATION

Y-Axis

mg per 100g

Leafy Green →

Health Benefits & Sources

Why You Need It

Omega-3 Powerhouse: Uniquely high in Alpha-Linolenic Acid (ALA), vital for heart and brain health.
Antioxidant Glutathione: One of the few plants containing glutathione, the body's 'master antioxidant.'
Hydration & Skin Health: High mucilage content soothes and hydrates skin from the inside out.

Deep Dive

Purslane is a botanical anomaly. While most leafy greens are low in fat, purslane is loaded with Alpha-Linolenic Acid (ALA). This essential fatty acid helps reduce inflammation, lower triglycerides, and support cognitive function.

Furthermore, it contains glutathione and melatonin. Glutathione helps your body detoxify and repair cells, while melatonin regulates sleep cycles. Its mucilage (slimy texture) isn't just for texture; it helps soothe the digestive lining and retain moisture, making it excellent for skin health and digestion.

Natural Food Sources

Purslane is best consumed fresh. It has a slightly sour, salty, and peppery flavor—like a blend of spinach and lemon.

Food	Amount (per 100g)	% Daily Value (Omega-3 ALA)
Purslane (Raw)	300-400mg	High
Spinach (Raw)	~140mg	Medium
Kale (Raw)	~120mg	Medium
Chia Seeds	~17,500mg	Very High

Supplementation

When to take it: If you cannot source fresh purslane, dried purslane capsules (often found in Traditional Chinese Medicine shops) are a good alternative.

Dosage: There is no official RDA. For fresh consumption, aim for 1-2 cups of raw leaves a few times a week. For supplements, follow the manufacturer's instructions (usually 500mg standardized extract).

Top Food Sources

Purslane (Raw)

Highest natural plant Omega-3 source

Spinach

Good alternative, lower Omega-3

Chia Seeds

Highest Omega-3, but different profile

Flaxseed

High Omega-3, must be ground

Purslane Capsules

Dried supplement form

Frequently Asked Questions

Yes! It is delicious raw in salads. Just ensure it is washed thoroughly to remove dirt and potential contaminants.

This is due to mucilage, a soluble fiber that is excellent for soothing the digestive tract and keeping you hydrated.

Generally yes, provided it hasn't been sprayed with herbicides or pesticides. Ensure you have correctly identified it as *Portulaca oleracea*.

Cooking reduces Vitamin C and glutathione slightly, but it also lowers oxalates. Eating it raw maximizes the Omega-3 and antioxidant content.

Safety & Side Effects

Safety & Precautions

Who should avoid it? Pregnant women should consult a doctor before consuming large amounts, as purslane can stimulate the uterus.

Crucial Warning (Oxalates): Purslane contains oxalates (similar to spinach). Individuals with a history of kidney stones or oxalate-sensitive conditions should limit intake or boil the leaves (which reduces oxalate content) before eating.

Side Effects: Generally safe when eaten in food amounts. Excessive consumption may cause digestive upset due to its high fiber and mucilage content.

Scientific References

[1]Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. *Biomedicine & Pharmacotherapy*.
[2]Liu et al. (2009). Antioxidant activities of purslane and its role in the protection against oxidative stress. *Journal of Food Science*.
[3]Uddin et al. (2012). Pharmacological effects of *Portulaca oleracea* L. on various diseases. *Asian Pacific Journal of Tropical Biomedicine*.