🌱 Purslane

Overview

Purslane (Portulaca oleracea) is a succulent green vegetable with thick, paddle-shaped leaves often considered a weed in North America, yet it's a prized vegetable in Mediterranean, Middle Eastern, and Asian cuisines. It's remarkably nutritious and notably the richest plant source of omega-3 fatty acids.

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Key nutrition highlights

• Omega-3 (ALA): highest omega-3 content of any leafy vegetable (up to 400mg per 100g).
• Vitamins A, C, E: exceptional antioxidant vitamin profile.
• Minerals: rich in magnesium, calcium, potassium, and iron.
• Betalains: red-purple pigments with antioxidant properties (in stems).
• Glutathione: contains this important antioxidant compound.
• Low calories: only 16 calories per 100g.

Tip: Contains moderate oxalates—not a concern for most people but note if you're oxalate-sensitive.

Common benefits people look for

• Omega-3 fatty acid support (plant-based ALA)
• Heart health and inflammation management
• Antioxidant protection
• Bone health (calcium and magnesium)
• Skin health (vitamins A and E)
• Blood sugar balance support

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Raw in salads: fresh, crunchy texture with a slightly tangy, lemony flavor.
• Sautéed: lightly cooked with garlic like spinach.
• Soups and stews: added to Mediterranean and Middle Eastern dishes.
• Smoothies: blend tender leaves and stems for nutrition boost.
• Pickled: traditional preservation method in some cultures.