THE WONDERS OF PURSLANE

Just look at the lovely strong Purslane plants that grow in our garden. This “weed” grows wild in many parts of the world and is highly nutritious, especially high in Omega 3’s, higher than any other edible plant, from what I can understand! Also high in many other nutrients. It has a very mild, slighty sour taste and is especially good raw in salads, but can also be steamed or fried with other veggies and herbs.

Nutrition:

Purslane has more omega-3 fatty acids than in some of fish oils (and none of the mercury risks)! Purslane is also loaded with vitamins A, C, E and Coenzyme Q10. This strong antioxidant cocktail helps to protect the skin against environmental damage.

This wonderful green leafy vegetable is very low in calories (just 16 kcal/100g) and fats; but is rich in dietary fibre, vitamins, and minerals.

Fresh leaves contain surprisingly more Omega-3 fatty acids (α-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh purslane leaves provides about 350 mg of α-linolenic acid (ALA).

Research studies shows that consumption of foods rich in ω-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent development of ADHD, autism, and other developmental differences in children.

It is an excellent source of Vitamin A, (1320 IU/100 g, provides 44% of RDA) one of the highest among green leafy vegetables. Vitamin A is a known powerful natural antioxidant and is essential for vision. This vitamin is also required to maintain healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.

Also present in purslane are two types of betalain alkaloid pigments, the reddish beta-cyanins and the yellow beta-xanthins. Both of these pigment types are potent anti-oxidants and have been found to have anti-mutagenic properties in laboratory studies.

It tops the list of plants high in vitamin E – provides six times more vitamin E than spinach and seven times more beta carotene than carrots. It’s also rich in vitamin C. Purslane has some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as trace amounts of dietary minerals such as iron, copper, magnesium, zinc, selenium, calcium, potassium, phosphorus and manganese.

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