Purslane / বত্তা শাক / বইথা শাক
Portulaca oleracea (common purslane, also known as verdolaga,
pigweed, little hogweed, red root, pursley) is an annual succulent in the
family Portulacaceae, which may reach 40 centimeters (16 in) in height. Approximately
forty cultivars are currently grown. In Bangladesh Boita Spinach (Purslane) generally
grows as weed plant in damp soil by the side pond or field where water is
available. It is available in market, now a days through out the year..
It has an extensive distribution, assumed to be mostly
anthropogenic, throughout the Old World extending from North Africa and
Southern Europe through the Middle East and the Indian Subcontinent to Malesia
and Australasia. Widely used in East Mediterranean countries.
It has smooth, reddish, mostly prostrate stems and alternate
leaves clustered at stem joints and ends. The yellow flowers have five regular
parts and are up to 6 millimeters (0.24 in) wide. Depending upon rainfall, the
flowers appear at any time during the year. The flowers open singly at the
center of the leaf cluster for only a few hours on sunny mornings. Seeds are
formed in a tiny pod, which opens when the seeds are mature. Purslane has a taproot
with fibrous secondary roots and is able to tolerate poor compacted soils and
drought.
Although purslane is considered a weed in the United States, it
may be eaten as a leaf vegetable. It has a slightly sour and salty taste and is
eaten throughout much of Europe, the Middle East, Asia, and Mexico. The stems,
leaves and flower buds are all edible. Purslane may be used fresh as a salad,
stir-fried, or cooked as spinach is, and because of its mucilaginous quality it
also is suitable for soups and stews. The sour taste is due to oxalic and malic
acid, the latter of which is produced through the crassulacean acid metabolism.
Purslane contains more omega-3 fatty acids (alpha-linolenic acid
in particular than any other leafy vegetable plant. Studies have found that
purslane has 0.01 mg/g of eicosapentaenoic acid (EPA). It also contains
vitamins (mainly vitamin A, vitamin C, vitamin E (alpha-tocopherol),[14]
vitamin B, carotenoids), and dietary minerals such as magnesium, calcium,
potassium, and iron.
Although often identified as a "weed", purslane is a
vegetable rich in omega-3 fatty acids and antioxidants, a cultivar, sativa, is
shown here being grown in a ceramic pot
Also present are two types of betalain alkaloid pigments, the
reddish betacyanins (visible in the coloration of the stems) and the yellow
betaxanthins (noticeable in the flowers and in the slight yellowish cast of the
leaves). Both of these pigment types are potent antioxidants and have been
found to have antimutagenic properties in laboratory studies.
Purslane, raw
Nutritional value per 100
g (3.5 oz.)
Energy 84 kJ (20
kcal)
Carbohydrates 3.39
g
Fat 0.36
g
Protein 2.03
g
Vitamins
Vitamin A 1320 IU
Thiamine (B1) (4%) 0.047 mg
Riboflavin (B2) (9%) 0.112 mg
Niacin (B3) (3%) 0.48 mg
Vitamin B6 (6%) 0.073 mg
Folate (B9) (3%) 12 μg
Vitamin C (25%) 21 mg
Vitamin E (81%) 12.2 mg
Minerals
Calcium (7%) 65 mg
Iron (15%)
1.99 mg
Magnesium (19%) 68 mg
Manganese (14%) 0.303 mg
Phosphorus (6%) 44 mg
Potassium (11%) 494 mg
Zinc (2%) 0.17 mg
Other constituents
Water 92.86
g
What is the plant purslane?
Purslane (Portulaca oleracea) is an herb that is native to Asia,
but has spread all across the world. It is commonly found in cleared areas. The
purslane herb has red stems and fleshy, green leaves. The flowers are a bright
yellow.
Is purslane considered a succulent?
Purslane is native to India and Persia and has spread throughout
the world as an edible plant and as a weed. Many cultures embrace purslane as a
food. Purslane has fleshy succulent leaves and stems with yellow flowers. They
look like baby jade plants.
Is Wild purslane edible?
Purslane leaves and stems are great raw in salads. You can steam
them or add them to soups, stews, and other vegetable dishes. Beware of spurge,
a different-looking poisonous creeping wild plant that sometimes grows near
purslane. The stem is wiry, not thick, and it gives off a white, milky sap when
you break it.
What are the benefits of eating purslane?
It tops the list of plants high in vitamin E and an essential
omega-3 fatty acid called alpha-linolenic acid (ALA). Purslane provides six
times more vitamin E than spinach and seven times more beta carotene than
carrots.
Are all varieties of
purslane edible?
The leaves of this drought-tolerant perennial can thicken soups
and fortify salads with omega-3 fatty acids. The flowers, leaves, and stems are
all edible, with a salty, spinach-like flavor.
Health benefits of Purslane
This wonderful green leafy vegetable is very low in calories (just
16 kcal/100g) and fats; nonetheless, it is rich in dietary fiber, vitamins, and
minerals.
Fresh leaves contain surprisingly more omega-3 fatty acids
(a-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh
purslane leaves provide about 350 mg of alpha-linolenic acid. Research studies
show that consumption of foods rich in omega-3 fatty acids may reduce the risk
of coronary heart disease, stroke, and help prevent the 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 an essential vitamin for vision. it is
also required to maintain healthy mucusa and skin. Consumption of natural
vegetables and fruits rich in vitamin A is known to help to protect from lung
and oral cavity cancers.
Purslane is also a rich source of vitamin C, and some B-complex
vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary
minerals, such as iron, magnesium, calcium, potassium, and manganese.
Nutritional Profile
Purslane has a very impressive nutritional profile which includes
many substances of varied therapeutic value:
Rich source of potassium (494 mg/100g)
Rich source of magnesium (68mg/100g)
Contains calcium (65mg/100g)
Contains vitamins C, A and E
Contains alpha linolenic acid (ALA) and gamma-linolenic acid (LNA)
Contains alpha-tocopherol and ascorbic acid
Omega-3 fatty Acids
Purslane is one of the richest sources of omega-3 fatty acids
found in any green plant and even higher than some types of fish. Omega 3 fatty
acids have been proven to decrease the thickness of the blood making them
beneficial in the treatment of vascular conditions. In addition, a diet rich in omega 3 fatty
acids has been found to help with the following conditions:
Depression: Research has indicated that depression rates were low
in areas where people consumed a diet rich in omega 3 fatty acids.
Bipolar disease: There is a strong indication that omega 3 fatty
acids help with bipolar disease.
ADHD: Omega 3’s have been found to help children with ADHD. Sneak
some purslane into your children’s smoothies to help with cognitive function
and focus.
Dry Eye Syndrome: Omega 3 fatty acids may help with dry eye
syndrome. Therefore, a diet rich in omega 3’s such as those found in purslane
can keep this condition at bay.
Autism: A diet rich in omega 3’s may help children with autism.
Blood Sugar: Research shows that diets rich in omega 3 fatty acids
may decrease insulin resistance in people with diabetes. Just a handful of
purslane day can help keep your blood sugar in check.
Baby Development: According to
the European Food Safety Authority (EFSA) benefit both eye and cognitive
development in babies. According to the study
Reduced Risk of Pneumonia:
A higher intake of omega 3 has been found to reduce the risk of
pneumonia.
Heart Health: Omega 3 helps to boost the
strength of the cardiovascular system. These powerful fatty acids can reduce
“bad” cholesterol and promote healthy cholesterol. In addition, consuming foods
high in omega-3 has been shown to significantly reduce the risk of heart
disease and atherosclerosis which helps prevent the incidence of heart
Antioxidants
You have probably heard the word antioxidants before. These are
manmade and naturally occurring chemicals that help fight free radicals that
cause cellular damage. In fact, antioxidants can help protect you from serious
conditions such as heart disease, diabetes and macular degeneration.
Purslane is rich in vitamins A, C and E which are all known for
their antioxidant potency. In addition, this edible weed also contains two
betalain alkaloid pigments, beta-cyanins and beta-xanthins, which also act as
antioxidants.
Antioxidants also help protect you from certain types of cancers,
specifically lung and oral cancers. The beta cyanins and beta xanthins have an
anti-mutagenic impact on the body as they prevent free radicals from causing
mutations to healthy cells. This keeps
Vitamins and Minerals
The vitamins and minerals in purslane including iron, magnesium,
potassium and manganese are all beneficial to health.
Improved Circulation: The iron and copper in purslane help to
stimulate the production of red blood cells. Because of these minerals, there
is more oxygen being delivered to essential parts of the body, along with
increased speed of healing cells and organs, improved metabolic efficiency and
even increased hair growth.
Strong Bones: The wide variety of minerals in
purslane work together to protect bones. The elements required to build strong
hone tissue include calcium, magnesium, iron and manganese. These elements also
help speed the healing process of bones which can help prevent osteoporosis.
Improved Vision: Both vitamin
A and beta-carotene have been associated with eye health. Studies show that
purslane can help reduce the risk of macular degeneration and cataracts by
eliminating free radicals that attack and damage the eyes and can cause
commonly age-related diseases.
Skin Conditions: The vitamin
A in purslane along with other nutrients can help reduce inflammation when
applied topically to stings and bites. Also, it can boost the appearance,
stimulate cellular healing, decrease the appearance of wrinkles, scars and
blemishes.
Gastrointestinal Health
In traditional Chinese medicine, purslane is used for a number of
gastrointestinal conditions including diarrhea, intestinal bleeding, dysentery
and hemorrhoids. Even today the herb known as Ma Chi Xian in Chinese medicine
is used to treat numerous intestinal conditions. It is thought to be effective mainly
due to the numerous beneficial organic compounds it contains including
dopamine, citric acid, alanine, glucose and malic acid.
Weight Loss Aid
If you are looking to drop a few pounds, look to the
nutrient-dense purslane that is also loaded with fiber. If you consume a meal
that contains purslane you will feel full and be less likely to overeat.
Recipe: Purslane & Grapefruit Smoothie
In its simplest form, I just pop a bunch of Purslane in the
blender along with a peeled and split grapefruit or pomelo. I have a mighty blender so I leave the pulp
and seeds intact. If your blender tends
to get bogged down, you might want to do a little extra work prepping, removing
seeds etc. and add a little water to help it out.
Purslane and Cucumber Soup
This is a delicious cold soup that is loaded with nutrients and a
tasty treat any time of the day.
Ingredients
3 Persian cucumbers chopped (leave the skin on)
1 green tomato (chopped)
1 medium green onion
3 garlic cloves, peeled
½ cup purslane leaves and tips
½ long piece of green Chile
¾ cup Greek yogurt
2 teaspoons sherry vinegar
½ teaspoon coconut crystals
Pinch of sea salt
Pinch of black pepper
½ stale pita bread, broken into small pieces
2 tablespoons extra virgin olive oil
Blend all ingredients and add more spices or a little water until
you get the best consistency. Chill and serve in cups.
Purslane Green Smoothie
This super energy boosting smoothie is great for after a hard
workout or as a pick-me-up any time of the day.
Ingredients
2 cups filtered water
1 tablespoon chia seeds
Handful of fresh dandelion green leaves
4 sprigs of fresh purslane weed
Small handful of fresh cilantro
Frozen banana
Handful of frozen mango
Handful of frozen pineapple
1 tablespoon of raw honey
Blend all of the ingredients in a blender and top with raw cacao
nibs for delicious treat.
Purslane and Asparagus Soup
This soup is perfect all on its own or as a starter to any meal.
Ingredients
1 pound fresh green asparagus
Sea salt
2 tablespoons olive oil
½ medium red onion, diced
2 cloves of garlic, minced
1 medium fennel bulb, diced
3 sprigs of thyme
2 cups water4 ounces purslane with stems removed
Cook the asparagus on the stove until slightly tender. Drain and
submerge them in a bowl of ice water and drain again. Add olive oil, onion,
garlic and fennel along with a pinch of salt to a saucepan and cook for five
minutes, Add thyme and dried asparagus stems... Cook for one minute. Add the
water and bring liquid to a boil. Cook for seven minutes, add purslane and cook
for 2 more minutes. Transfer to a blender and puree. Adjust seasoning as
desired. Serve warm topped with a bit of Greek yogurt, chives and asparagus
tips.
Purslane Greens Salad
If you love greens, you are going to love this salad. The flavors
combine so well and it will bring your taste buds to life.
Ingredients
8 cups of mixed greens (of course you will want to include a
generous amount of purslane in this mix)
Raw nut halves
Sea salt and freshly ground pepper to taste
Olive oil and vinegar dressing to taste
Edible flowers for garnish
Feta or goat cheese crumbles
Mix the greens together and drizzle with oil and vinegar.
Lemon and Purslane Carrot Juice
This immune-boosting juice is perfect if you are feeling a bit
under the weather or just to keep your defenses up all winter long.
Ingredients:
A handful of fresh purslane
4 medium organic carrots
1 medium organic apple
½ cucumber peeled
1 wedge of lemon
1 medium organic beet
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