Purslane Benefits And Side Effects: A Comprehensive Guide

What is purslane? It is a weed that is packed with nutrients that benefit your health in numerous ways. If you are a bit audacious and need something to tweak your nutrition, purslane is the right choice! Information technology is a versatile vegetable that can be eaten with anything. Be it in your favorite salad or in your favorite sandwich, it can be a good replacement for the regular one-time lettuce. A alter in flavour will encourage you to go more experimental with your food and purslane volition definitely help you with that. Lettuce get out of the way! Purslane is your new all-time friend.

Now, let u.s.a. delve deeper into what purslane is, what its benefits are and how it can be incorporated into our daily diet.

What Is Purslane?

Purslane plant is a weed that grows naturally in gardens and fields (1). It is scientifically known every bit Portulaca Oleracea and belongs to the family Portulacaceae. It is also known equally pigweed or fiddling hogweed. Although the purslane constitute is distributed all over the earth, information technology is native to the Centre East and North Africa. It is a versatile plant that can grow anywhere. Be it tropical or temperate regions, purslane can abound at any temperature around the earth. How would you recognize purslane? It is pretty easy. Purslane has a red stem with small green leaves, giving it a overnice and rounded look. Due to its large water-storing capacity, purslane can thrive even in the hottest temperature. It is a plant that has been used for thousands of years due to its nutritional value and medicinal properties.

Now that we know what purslane is and where it originated from, allow united states see the unlike nutrients that it provides.

Purslane Diet Facts

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Just like its leafy companions— spinach and lettuce, purslane benefits the states in many ways. It is ability-packed with nutrients that are essential for our body. Some of these nutrients are:

• Omega-3 Fatty Acids – Did you think that fish was the only source of omega-3 fat acids? No! Purslane is a very rich source of Blastoff Linoleic Acid (2). It is a type of omega-3 fatty acid that is essential for os and growth evolution in humans. A study was conducted to compare the amount of omega-3 fatty acids in purslane and wild spinach. The results showed that purslane has a higher amount of omega-iii fat acids than spinach. This proves the high nutritional value of purslane (3).
• Antioxidants – Antioxidants are substances that are benign in reducing cell damage caused by complimentary radicals. Green leafy vegetables such every bit our pal, the purslane establish, are filled with antioxidants. A study was conducted to see the effect of purslane juice in rats and the researchers checked the levels of nitric oxide and lipid peroxidation levels in the for the same. The results showed a significant improvement in the inhibition of the levels of nitric oxide and lipid peroxidation which proves that purslane is high in antioxidants (4).
• Vitamin A – Purslane, besides known as verdolagas, benefits u.s.a. by providing vitamin A. This vitamin is essential for practiced eyesight, pare, and healthy mucus membranes in our trunk (i).
• Vitamins B And C – Along with being a good source of vitamin A, purslane is likewise a vegetable high in vitamins B and C. Vitamin C is essential for healthy skin and healing wounds (half-dozen). Vitamin B is essential for edifice a healthy nervous system (7).

You lot tin can run across that purslane is a powerful institute that comes packed with a multitude of vitamins. Permit the states wait into the benefits that purslane provides.

Health Benefits Of Purslane

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There are several health benefits of eating purslane that are essential for a good for you body. They are:

• Lowers Risk Of Developing Heart Diseases – The lifestyle that nosotros lead today has forced many of u.s.a. to develop cardiovascular diseases at a younger age. Researchers conducted a study to understand the effect of freeze-stale purslane supplements in adults with cholesterol. Blood tests taken at the terminate of every ii weeks showed that the total cholesterol levels had decreased. Information technology shows that purslane is benign for reducing the risk of developing eye diseases (viii).
• Gives Y'all Not bad Pare – Practise you want beautiful and glowing peel? Purslane has a high content of antioxidants which makes it extremely beneficial for the skin. Antioxidants are important for the production of collagen and collagen helps in reducing wrinkles and maintaining the elasticity of your pare. Thus proving that purslane benefits you in more than one manner (9).
• Helps You Shed The Actress Pounds – Yes, you read that right. Our leafy friend, purslane, helps yous shed those actress pounds. Research shows that including purslane in your diet every 24-hour interval can help decrease your weight (10). Along with that, it reduces the levels of cholesterol and triglycerides.
• Reduces The Level Of Blood Pressure – Looking for food that can help you reduce your claret pressure? Experts conducted a study on people with blazon-2 diabetes. They were given purslane seeds with yogurt for five weeks. The results showed that at that place was a pregnant reduction in the claret force per unit area level (11). Along with this, in that location was a decrease in the level of body weight and fatty levels. This proves that purslane is a powerful plant that has many benefits.
• Reduces Inflammation – Eating purslane seeds every day has been shown to reduce cytokines. These are substances that control inflammation in our bodies (12).
• Helps In Managing Oral Lichen Planus – Oral lichen planus is a condition that affects the mucous lining in your mouth. Your oral fissure develops symptoms such equally swelling, white patches, and redness. Researchers conducted a written report where patients diagnosed with oral lichen planus were given purslane for iii months. The test results showed that it was constructive in reducing severity of the symptoms of oral lichen planus (13).
• Aids Meliorate Sleep – Purslane is a expert source of naturally occurring melatonin, a hormone responsible for sleep. You lot can add together purslane to salads or soups to aid good sleep.

While purslane provides a variety of medical benefits and is a good alternative to spinach and lettuce, it too comes with its own set of side effects. Let us read farther to find out what they are.

Purslane – Side Effects

Just like every other food, over consumption of anything is bad for your health. Surprisingly, electric current research shows that the only side effect of eating purslane is that it can lead to the gamble of developing kidney stones. Purslane contains oxalate that can atomic number 82 to the development of kidney stones. Purslane or whatsoever vegetable high in oxalate reduces the absorption power of calcium which tin atomic number 82 to calcium deficiency in your torso (14). Women are at higher chance of developing calcium deficiency due to the high oxalate content in their bodies (15).

As seen in this department, purslane comes with very few side effects that are harmful to you. Why don't nosotros get ahead and see whether you can swallow purslane or not?

Who Should Not Eat Purslane?

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How do you know if y'all tin can eat purslane? Studies have shown that people who have high levels of oxalate should not eat purslane. Purslane and other leafy vegetables have high levels of oxalates (15). It can contribute to the formation of stones in your urinary tract and kidneys. People who are prone to developing kidney or urinary tract stones should avoid eating purslane. Just if yous dearest purslane and desire information technology, and so yous can combine it with yogurt. Studies evidence that combining purslane with yogurt or coconut products reduces the level of oxalates in your torso (xvi).

If y'all are ane of those people who have urinary tract stones and kidney stones, so you are advised to not swallow purslane. Merely if y'all still want to effort, swallow it with coconut or yogurt. Let usa see if purslane is a vegetable that nosotros tin can eat raw or not.

Can You lot Consume Purslane Raw?

Purslane is a versatile, leafy vegetable that can be eaten raw or cooked. Purslane has a salty and slightly sour sense of taste that can add that extra kicking to your salad. Crunchy purslane can be eaten with your sandwiches. Information technology tin exist incorporated into your soups as well on a wintertime night.

Now that yous know that purslane is the perfect alternative to lettuce and can be eaten raw with whatever of your favourite dishes, let u.s. respond the question on your mind— " How much purslane can I consume every day?"

How Much Purslane Should I Eat Every Mean solar day?

There is no set up amount of purslane that tin be consumed daily. 1 study showed that giving 3 pills of purslane extract every day decreased systolic claret pressure level (17). Some other study was conducted on overweight adolescents to see the issue of purslane on cholesterol levels. The adolescents were administered 500 milligrams of purslane seeds every day twice a day for one month. The results showed that in that location was a considerable reduction in cholesterol levels. Given the findings in research, information technology can exist concluded that you can swallow purslane in a limited amount every solar day (eighteen).

Summary

A weed that is underappreciated by many but still recognized equally an of import source of nutrition by experts today, purslane benefits you in many means. It helps in reducing the risk of developing center diseases, giving you strong bones, and helps you shed those actress pounds. Purslane is your new leafy friend. Being rich in omega-3 fatty acids and vitamins, you can add purslane to your nutrient every day. If you lot are looking to switch it up and give your regular lettuce a break, so add purslane to your nutrition. With a slightly sour and salty taste, purslane can add a nice boot to your salad or sandwiches and make your day!

Sources

Manufactures on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, enquiry institutions, and medical associations to ensure accurateness and relevance. Read our editorial policy to acquire more.

1. Purslane Weed (Portulaca oleracea): "A Prospective Plant Source of Nutrition" "Omega-3 Fatty Acid" and Antioxidant Attributes
   https://www.hindawi.com/journals/tswj/2014/951019/
2. Purslane weed (Portulaca oleracea): "A Prospective Plant Source of Nutrition" "Omega-3 Fat Acid" and Antioxidant Attributes
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934766/
3. Common purslane: a source of omega-3 fat acids and antioxidants
   https://pubmed.ncbi.nlm.nih.gov/1354675/
4. Antioxidant upshot of purslane (Portulaca oleracea) and its mechanism of action
   https://academicjournals.org/article/article1380550022_Dkhil%20et%20al.pdf
5. Purslane – The Gourmet Weed
   https://newdrugapprovals.org/2013/12/10/purslane-the-gourmet-weed/
6. Vitamin C
   https://www.nhs.uk/weather/vitamins-and-minerals/vitamin-c/
7. B Vitamins And Folic Acrid
   https://world wide web.nhs.united kingdom/weather condition/vitamins-and-minerals/vitamin-b/
8. Evaluating The Effects Of Freeze-Dried Supplements Of Purslane (Portulaca oleracea) On Blood Lipids In Hypercholesterolemic Adults
   https://academicjournals.org/journal/IJNAM/article-abstract/9250CC14803
9. Purslane In Cosmetics: A Review
   https://world wide web.ijsr.net/archive/v7i11/ART20193014.pdf
10. Influence Of Sage (Salvia Officinalis L.) And Purslane (Portulaca Oleracea L.) On Weight Reduction And Some Biochemical Parameters In Rats Suffering From Obesity
    https://ejnh.journals.ekb.eg/article_4807_18767eaa9d77894c5a03171e9514ebff.pdf
11. The outcome of purslane seeds on glycemic condition and lipid profiles of persons with blazon two diabetes: A randomized controlled cross-over clinical trial
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4354065/
12. Effect of purslane seed supplementation on inflammatory cytokines oxidative stress and musculus harm in response to high-intensity intermittent exercise in national athlete runners
    https://link.springer.com/article/x.1007/s11332-019-00572-y
13. Efficacy of purslane in the treatment of oral lichen planus
    https://pubmed.ncbi.nlm.nih.gov/19585472/
14. Oxalate content of raw and cooked purslane
    https://www.researchgate.net/publication/268439013_Oxalate_content_of_raw_and_cooked_purslane
15. Oxalate content of foods and its effect on humans
    https://pubmed.ncbi.nlm.nih.gov/24393738/
16. Oxalate content of purslane leaves and the outcome of combining them with yogurt or coconut products
    https://www.sciencedirect.com/science/commodity/abs/pii/S0889157509000842
17. Purslane Extract and Glucose Homeostasis in Adults with Type 2 Diabetes: "A Double-Blind" Placebo-Controlled Clinical Trial of Efficacy and Prophylactic
    https://pubmed.ncbi.nlm.nih.gov/26854844/
18. Clinical Effects of Portulaca Oleracea Seeds on Dyslipidemia in Obese Adolescents: a Triple-blinded Randomized Controlled Trial
    https://world wide web.researchgate.net/publication/262718128_Clinical_Effects_of_Portulaca_Oleracea_Seeds_on_Dyslipidemia_in_Obese_Adolescents_a_Triple-blinded_Randomized_Controlled_Trial

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Varsha holds a master's caste in biotechnology and is a certified nutrition and nutrition coach. She combines her scientific knowledge... more

Silky has been practicing nutrition for more than fourteen years and is an active member of the Indian Dietetics Association... more

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