Healthy Benefits from the Purslane Plant

C. Dickinson

3/16/20243 min read

smiling woman with a healthy glow
smiling woman with a healthy glow

Top 5 Reasons Purslane is Good for You and Your Skin

  C. Dickinson / September 15, 2022

  • Purslane is a green, leafy vegetable that can be eaten raw or cooked, as a dried herb or a herb extract powder.  

  • It is known scientifically as Portulaca oleracea, and is also called pigweed, little hogweed, fatweed and pusley.

  • This succulent plant contains about 93% water. It has red stems and small, green leaves. It has a slightly sour or salty taste, similar to spinach and watercress.

  • It is one of the most nutrient dense plants on earth, yet is still overlooked and unknown in many parts of the world.

Here are the top 5 things to know about Purslane and its healthy benefits for you and your skin :

 1. More omega 3-fatty acid than any other vegetable and most fish

Purslane is a good source of alpha-linolenic acid, an omega-3 fatty acid that’s found in plants. Important omega-3 benefits include improving heart health, reduce inflammation, support bone health and promote mental health, and aid in reducing risk of chronic age related diseases.Omega-3s are a crucial part of your skin’s lipid (fat) content and help boost  its barrier function, which acts like a seal that keeps moisture in and irritants out.

2. Provides Important Minerals

Purslane is a rich source of potassium, magnesium and calcium. All three of these nutrients help improve the health of your heart by helping to regulate blood pressure and add to reducing the risk of stroke. They are also important minerals for bone health, supporting healthy growth and development, and reducing the risk of osteoporosis. Some research also suggests that getting enough of these nutrients, especially magnesium, helps ease anxiety and boost mental health. Magnesium can also help to protect your skin from external damage, as it regulates cellular regeneration and repair

3. Excellent Source of Vitamin C

Purslane is also loaded with vitamin C.. Because vitamin C acts as an antioxidant that neutralizes free radicals, it works to reduce our risk of inflammation and chronic disease.

Vitamin C is also a immune-booster, helps improve the heart health, reduces inflammatory conditions and promotes healthy, glowing skin. Research has shown that higher intake of vitamin C may reduce the levels of LDL cholesterol and triglycerides.  Vitamin C helps promote collagen production, which has the potential to thicken the dermis, diminish fine lines, and is essential for firm and more youthful  skin. It  is an antioxidant and can protect skin from damaging free radicals caused by UV exposure.

4. Purslane is a rich source of Beta-Carotene

Consuming purslane is an excellent way to increase your beta-carotene intake. Beta carotene is a provitamin A carotenoid, or a nutrient that the body readily converts into vitamin A. Research has found that eating a carotenoid-rich diet, including beta carotene, supports eye health and prevents eye diseases.

It is powerful antioxidant that has the ability to prevent chronic disease by protecting the body from damaging free radicals. It works to maintain healthy skin, neurological function and may improve your cognitive function, according to some studies, due to its antioxidant effects. Like other potent antioxidants, it has photoprotective properties that help protect the skin from sunburn.

5. Low in Fat / Low in Calories

Even though purslane is nutrient-rich and bound with high dietary fiber, yet it is remarkably low in calories – only 16 in a 3.5 ounce serving, which makes it one of the most nutrient -dense foods we know. 

100 g of fresh purslane contains just .4 grams of fat. It’s high soluble fibre content is like oat bran and apple pectin,  which may help your body absorb excess calories ,which in turn  may aid in loosing weight .

When not available fresh, dried purslane herb plant and extract powders are an excellent way to enjoy the benefits of purslane all year long. You can steep dried purslane into an herbal tea- plain and simple and delicious hot or cold. Adding  dried purslane or purslane extract powder to foods and beverages is an easy and efficient way to add more nutrition and taste to your favorite dishes. 

purslane iced tea
purslane iced tea