This Leafy Green Can Help Protect Your Heart, Manage Diabetes
Though often dismissed as a common weed, Portulaca oleracea, better known as purslane (Gangavayalu kura), is emerging as a powerful addition to the health-conscious diet. With a nutrient profile that rivals many cultivated greens, this humble succulent is gaining recognition for its impressive health benefits, especially in areas like heart health, diabetes management, and antioxidant support.
A Rich Source of Plant-Based Omega-3s
Purslane stands out among leafy greens for its exceptionally high omega-3 fatty acid content. It contains alpha-linolenic acid (ALA) and trace amounts of eicosapentaenoic acid (EPA)—fatty acids usually associated with fish—making it a rare plant-based source. These healthy fats are known to reduce cholesterol, improve circulation, and protect against cardiovascular diseases. Additionally, omega-3s are linked to reduced inflammation and a lower risk of neurodegenerative and certain types of cancer, including breast cancer.
Supports Diabetes and Weight Management
Beyond its heart-protective benefits, purslane shows promise for metabolic health. Its fiber-rich, low-calorie makeup can help regulate blood sugar levels, offering potential benefits for people with type 2 diabetes. The plant promotes satiety and aids in weight control, making it a smart choice for those managing obesity or prediabetes.
Promotes Bone Strength and Mineral Balance
Purslane is a natural source of calcium, magnesium, and phosphorus—key minerals for bone density and muscle function. Magnesium, in particular, supports over 300 enzymatic processes, including those essential to calcium absorption and bone formation. Regular consumption may help reduce the risk of osteoporosis and other age-related bone conditions.
Packed with Antioxidants and Vitamins
Rich in antioxidants like vitamins A, C, and E, as well as glutathione and beta-carotene, purslane strengthens the immune system and helps combat cellular damage caused by oxidative stress. These nutrients support skin and eye health, reduce inflammation, and may help prevent chronic diseases linked to aging and lifestyle.
Traditional Uses and Additional Health Applications
Purslane has been used in traditional medicine across cultures for its wound-healing, anti-inflammatory, and gastrointestinal benefits. Emerging studies suggest it may support liver detoxification, improve gut health, and even play a role in preventing kidney stones. However, due to its oxalate content, moderation is advised for individuals with a history of renal stones.
Low-Calorie, High-Nutrient Powerhouse
Containing just 16 calories per 100 grams, purslane is a low-energy food with high nutrient density. This makes it an ideal component of a balanced diet aimed at disease prevention and overall wellness.