The Power of Plants: Purslanes

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By: Estefania Ramos, CSUN Dietetic Intern Cohort 2021-2022

There is an underrated green that deserves recognition for having similar properties to the highly consumed leafy greens, spinach and kale. Research shows that the common purslane contains high amounts of vitamins and minerals, including potassium, magnesium, calcium, phosphorus, vitamin C, and vitamin A.1,2 The power-packed leaves contain higher amounts of ascorbic acid, also known as vitamin C, than spinach leaves.3,4 A comparison study found that purslanes also have more phytochemicals than spinach and kale.3,4 Moreover, the stems and roots contain essential amino acids that aid in muscle repair, and carotenoids used for their antioxidant properties.1 The common purslane (Portulaca oleracea L.) is an herb that comes from the Portulaca family. This elongated annual, with a thin, fleshy stem is commonly found in fields and lawns.3 Furthermore, purslanes can grow in various climates and types of soil, from mud to clay.2 Purslanes grow well in vineyards, roadsides, and gardens.2,5 This vivacious succulent is a bio-accumulator that absorbs and stores minerals and other nutrients from the soil. With that being said, it is important to be cautious of where the edible weed is grown before it is consumed. The herb contains succulent-like leaves that produce small yellow or white flowers and tiny pods that store seeds to help cyclic growth.5 Do not underestimate the unique properties of the self-perpetuating herb!

Among the notable qualities found in the common purslane, this plant has also been found to contain amounts of an essential nutrient that must be consumed through the diet. Polyunsaturated fatty acids (PUFAs) are healthy fats necessary for good health. PUFAs include omega-3 and omega-6 “essential” fatty acids, which must be consumed in the diet because the body is unable to make them.6  Alpha-linolenic acid (ALA) is an omega-3 fatty acid found in plant sources such as walnuts, flaxseed, canola oil, soybean oil, and chia seeds.2,5,7  ALA is a precursor for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential omega-3s commonly found in fatty fish, such as tuna, wild salmon, and mackerel.5 Research shows that EPA and DHA may help reduce the risk of cardiovascular disease, promote brain function and mental health, and reduce inflammation.7 Although ALA is inefficiently converted to EPA and DHA in the body, it is still considered an important essential fatty acid. Studies have found that purslanes contain four different types of omega-3 fatty acids, including a large amount of ALA.7 The stems and leaves contain the highest amount of ALA (41-66% of total fatty acids in leaves) with a good balance of omega-6 fatty acids.2,3 Purslanes are an affordable source of omega-3 fatty acids for vegans and vegetarians who avoid fish.

Purslanes have been commonly used as an herb for cooking in the Mediterranean, Central European and Asian regions. The stems and leaves of purslane are edible and the taste has been compared to that of spinach.1 They can be used in salads, combined with other leafy greens, and consumed either raw or cooked. Additionally, the entire plant is edible and can be used in pesto for pasta dishes, and even added to sandwiches or quesadillas. The plant has commonly been used for medicinal purposes in the previously mentioned European regions. They can be purchased at farmer’s markets or possibly found in your backyard. It is best to consult with a gardening expert at the Marilyn Magaram Center (MMC) or at your local nursery to determine if the plant you have in your backyard is truly the common purslane and if the soil it is grown in makes it safe for eating. Make sure to use proper cleaning methods and examine the contents of the soil before cooking, preparing, and consuming. If you are curious about edible weeds and finding alternative plant sources of omega-3 fatty acids, search for creative recipes and add something new to your dishes with purslanes. Further research on purslanes must be completed to determine its beneficial effects.

Disclaimer: Purslanes contain high amounts of oxalic acid and nitrates in the leaves.6,8 Oxalic acid and nitrates have been associated with increasing the risk of kidney stone formation. Individuals who have kidney disease or have high levels of uric acid should not consume large amounts of purslanes.

Ask an Expert

There are many benefits associated with purslanes. In order to keep you safe, you should speak with your physician to ensure you are not at risk of developing kidney stones. Additionally, consult a gardening expert from the Wellness Garden or meet with a Registered Dietitian Nutritionist (RDN) from the MMC to learn what alternative sources can help you obtain omega-3 fatty acids. The MMC Wellness Clinic offers online group classes, wellness workshops, and nutrition assessments and counseling. Visit the Marilyn Magaram Center website or email magaram.center@csun.edu for more information.

Purslane Salad Recipe

Servings 3-4

Ingredients:

  • ¼ c. red wine vinegar
  • Pinch of salt
  • 1 red onion, thinly sliced
  • 1 cucumber, diced
  • 4  tomatoes, diced
  • 4 c. purslane leaves and tender stems
  • 3 tbsp olive oil
  • ¾ c  cooked quinoa or bulgar, cooled to room temperature (optional)

Directions:

  1. Mix red onion with vinegar and salt in a large bowl. Let sit for 15 minutes to marinate.
  2. Add the cucumber, tomatoes, and purslanes to the bowl. Drizzle with olive oil and add the cooked quinoa (optional). Toss to thoroughly coat all ingredients. Enjoy!

References

  1. Rahimi VB, Ajam F, Rakhshandeh H, Askari VR. A Pharmacological Review on Portulaca oleracea L.: Focusing on Anti-Inflammatory, Anti- Oxidant, Immuno-Modulatory and Antitumor Activities. Journal of Pharmacopuncture. 2019;22(1):7-15. doi:10.3831/KPI.2019.22.001
  2. Food Data Central Search Results: Purslanes. United States Department of Agriculture (USDA). Published online April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/attributes
  3. Ren S, Weeda S, Akande O, Guo Y,  Rutto, L, Mebrahtu T. Drought tolerance and AFLP-based genetic diversity in purslane (Portulaca oleracea L.) Journal of Biotech Research. 2011; 3, 51–https://www.proquest.com/publiccontent/docview
  4. Dubois V, Breton S, Linder M, Fanni J, and Parmentier M. Fatty acid profiles of 80 vegetable oils with regard to their nutritional potential. European Journal of Lipid Science and Technology, 2007; 101(12), 710–732. https://doi.org/10.1002/ejlt.200700040
  5. Nemzer B, Al-Taher F, Abshiru N. Extraction and Natural Bioactive Molecules Characterization in Spinach, Kale and Purslane: A Comparative Study. Molecules (Basel, Switzerland), 2021; 26(9): 2515. https://doi.org/10.3390/molecules26092515
  6. Gropper SS, Smith JL, Carr TP. Chapter 5: Lipids.  Advanced Nutrition and Human Metabolism 7th ed., 2018; pp. 352–358. Cengage Learning, Inc.
  7. Chen LH, Hu Q, Li G, Zhang L, Qin L-Q, Zuo H, Xu G. Dietary Intake and Biomarkers of α-Linolenic Acid and Mortality: A Meta-Analysis of Prospective Cohort Studies. Frontiers in Nutrition (Lausanne), 2021; 8, 743852–743852. https://doi.org/10.3389/fnut.2021.743852
  8. Juraimi AS, Hossain MS, Nahar MostAU, Ali MdE, Rahman MM. Purslane Weed (Portulaca oleracea): A Prospective Plant Source of Nutrition, Omega-3 Fatty Acid, and Antioxidant Attributes. The Scientific World Journal. 2014;2014:1-6. doi:10.1155/2014/951019

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