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Common purslane, also known as portulaca, is a plant often considered a weed. Many overlook it without realizing the potential it has for our health. This unassuming herb is actually a true nutritional powerhouse, rich in omega-3 fatty acids, vitamins, minerals and antioxidants. It has been used in traditional medicine for centuries, and modern science today confirms its positive effects on health.
Top 10 health benefits of common purslane
1. Support for heart health
Common purslane contains omega-3 fatty acids that are beneficial for heart health. These acids can help lower blood pressure, cholesterol and improve overall cardiovascular health. Omega-3s are known for their ability to protect against heart attacks and vascular diseases.
2. Fighting inflammation
Purslane has strong natural anti-inflammatory properties. These components can help reduce inflammation in the body, which is especially useful for people suffering from chronic pain, arthritis or other inflammatory conditions.
3. Help with diabetes
The plant can positively affect blood sugar levels and thus contribute to the prevention or support of diabetes treatment. Purslane supports better insulin regulation and helps stabilize glucose levels in the body.
4. Improved digestion
Thanks to its high fiber content, purslane supports proper bowel function and digestion. Fiber helps regulate bowel movements, prevents constipation and maintains the balance of the gut microbiota.
5. Healthy skin
Purslane is rich in antioxidants that help regenerate the skin, protect it from free radicals and speed up wound healing. It is excellent for those who want to improve skin health, fight acne or slow the signs of aging.
6. Boosting immunity
The vitamin C and beta-carotene contained in common purslane play a significant role in strengthening the immune system. Regular consumption of this herb can help the body fight infections and colds.
7. A store of minerals
Purslane is rich in minerals such as magnesium, potassium, iron, calcium and zinc. These minerals are essential for the proper function of many bodily processes, including muscle contractions, bone formation and regulation of the nervous system.
8. Hydration of the body
Up to 93 % of purslane is water, making it an ideal plant for ensuring body hydration. This is especially valuable during the summer months, when it is important to maintain adequate fluid levels in the body.
9. Support for weight loss
Due to its low calorie content and high nutrient density, common purslane is an ideal choice for those trying to lose weight or maintain their body weight. It helps to satisfy hunger while supplying the body with necessary nutrients without excess calories.
10. Protection against free radicals
Flavonoids and alkaloids in purslane fight cellular aging and protect cells from damage by free radicals. This protection slows the aging process of skin and cells, which can contribute to longer vitality.
Nutritional profile of common purslane (100 g)
- Calories: 20 kcal
- Omega-3: 350 mg
- Vitamin C: 21 mg
- Fiber: 1.5 g
- Magnesium: 68 mg
- Beta-carotene: 1,320 mcg
How to include purslane in your diet
Purslane has a mildly tart flavor and is easily added to various dishes. You can use it in:
- Salads
- Smoothies
- Soups
- Sauces or pesto
- Teas (fresh or dried form)
Its leaves and stems are edible and can be eaten raw or cooked. If you want to use common purslane, it is best to collect it from clean locations or grow it at home, which will ensure freshness and quality.
Who should try common purslane
Purslane is great for:
- Diabetics who want better control of their blood sugar levels
- People with high cholesterol or blood pressure
- Athletes who need support for muscle recovery
- Anyone who wants to improve immunity and nutrition
Thanks to its nutritional value, it is an ideal choice for detoxes, diets and as support for chronic illnesses.
Common purslane is not just an ordinary plant – it is a natural treasure that should be part of everyday healthy living. Add it to your diet and enjoy all its health benefits.
