how to eat purslane

Benefits of purslane

plant, or as it is known in some regions as purslane or watercress, has many health benefits for the body. It must be part of the diet, and although the total fat content of the purslane plant is low, the largest amount of these fats belongs to omega-3, as it contains both types. Eicosapentaenoic acid or EPA for short; Which is more available in most animal sources, such as; Fish, which is the most active type in the body, and is not found significantly in marine plants and algae compared to alpha-linolenic acid, or ALA for short; Which is found in many plant sources, and it is worth noting that purslane contains 5-7 times what spinach contains of this acid.

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A rich source of vitamins: a cup of purslane provides the equivalent of 11% of the daily requirement of vitamin A, and 15% of the daily requirement of vitamin C.

A rich source of minerals: Purslane contains many minerals, as it is a good source of potassium. As 100 grams of it contains 14% of the daily requirement of it, which contributes to regulating the level of blood pressure, and eating it in high quantity may be associated with reducing the risk of heart disease and stroke, according to what was indicated by a comprehensive analysis published in the Journal of the American College of Medicine. Cardiology 2011.

Also, 100 grams of purslane contains 17% of the daily requirement of magnesium, which has a role in the work of more than 300 enzymes in the body. The same amount of purslane contains 7% of the recommended amount of calcium, which is the most abundant mineral in the body. It is also important for bone health, and purslane also contains small amounts of phosphorus and iron, as this amount provides 11% of the daily need for it, and it is worth noting that older and more mature plants contain minerals more than younger plants.

Rich source of antioxidants: Purslane is rich in many flavonoids, including; Quercitrin, Kaempferol, and a compound called Luteolin, and a laboratory study published in the Journal of Food Chemistry in 2019 indicated that purslane extract may possess anti-inflammatory properties, due to its content of these compounds.

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The benefits of the purslane plant according to the strength of the scientific evidence

Benefits have strong scientific evidence to

improve the levels of fat in the body: A systematic review and statistical analysis of 6 studies published in the Phytotherapy Research Journal in 2018 indicated that purslane may reduce the level of triglycerides, total cholesterol, and harmful cholesterol In addition to reducing fasting glucose levels, more studies are needed on the amount and duration associated with this effect.

Improving the condition of patients with type 2 diabetes: A study published in the Journal of Medicinal Food in 2016 indicated that taking purslane extract by people with type 2 diabetes would reduce their cumulative blood sugar level, in addition to lowering their blood pressure. systolic

Benefits that have less strong scientific evidence

Contribute to maintaining brain health: A preliminary study conducted on mice and published in CNS & Neurological Disorders – Drug Targets in 2013 indicated that purslane may help protect neurons from surrounding environmental factors that may affect one Dopaminergic system pathways that make up nerve fibers in the brain, and may reduce the risk of damage to brain cells and Parkinson’s disease.

Reducing the risk of diseases associated with free radicals such as; Ovarian cancer: A laboratory study published in the International Journal of Biological Macromolecules in 2009 indicated that the purslane plant, specifically its polysaccharides, fights free radicals accumulated in the body because it has antioxidant properties and improves the functioning of the immune system. As it may inhibit the dissolution of red blood cells (in English: Hemolysis), and increase the proliferation of spleen and B and T lymphocytes.

Reducing the risk of obesity: A preliminary study conducted on mice and published in the Malaysian Journal of Nutrition in 2010 indicated the potential role of the ethanolic extract of the purslane plant in reducing weight gain, blood sugar levels, and insulin sensitivity, in addition to the decrease in triglycerides and cholesterol. Total, LDL, and LDL cholesterol, which was dose-dependent on the mice fed a high-fat diet.

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Help boost immunity: A preliminary study conducted on mice and published in the Journal of Ethnopharmacology in 2018 indicated that ethyl acetate extract of purslane leaves may increase the body’s defensive phagocytosis, and the level of lysozyme enzyme, which increases the speed of breaking down the wall of bacteria and others. Of the microorganisms, and its containment of tannins, alkaloids, steroids, and terpenoids, is associated with reducing these spasms in these mice.

Benefits of purslane seeds purslane

seeds are a rich source of unsaturated fatty acids, antioxidants, and dietary fiber.

Damage to the purslane plant

The degree of safety of the purslane plant

The purslane plant is safe for human consumption, and it is one of the plants rich in nutrients. Also, with regard to pregnant and lactating women, there is little information about the degree of safety of its consumption, and there is insufficient evidence regarding the effect of consuming purslane on uterine contractions, as the evidence is conflicting. If it is consumed by both pregnant and lactating women, it is advised to eat it in reasonable quantities.

Precautions for the use of purslane

People who have previously had urinary tract stones should avoid consuming purslane, especially if it is in large quantities, as it contains oxalic acid, which is a natural substance found in green leafy plants, some vegetables, and fruits, and its quantity increases in the purslane plant. Compared to spinach – which is one of the foods rich in its content of this acid – equivalent to 30%, it is worth noting that consuming large amounts of oxalic acid does not constitute harm to many people.

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An overview of the purslane plant

The purslane plant (scientific name: Portulaca oleracea L) belongs to the family Portulacaceae, and its other names include: blessed purslane, soft purslane, purslane, joy, purslane, purslane, purslane, purslane, or purslane. Watermelon, or redroot, or goose leg, or maidenhair, is a succulent herbaceous plant whose length ranges between 10-30 centimeters. It may be considered a harmful plant, due to the expansive growth pattern of this plant.

The stems of the purslane plant have a reddish-brown color, and its leaves are wedge-shaped and meet each other in growth on the stem, and its seeds are solid and black in color. The purslane plant grows in various natural environments, such as; Orchards, vineyards, crop fields, gardens, etc., and its use is widespread in Asia and Middle Eastern countries in food, in addition to its ancient medicinal uses.

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