Purslane is a food source that provides many health benefits with its vitamin, mineral and antioxidant properties and is recommended to be consumed by experts. The vegetable, which contains about 93 percent water, is low in fat and calories and has high fiber properties. Among the benefits of purslane, which is rich in omega-3 fatty acids; It reduces the risk of cancer, protects heart health and improves bone health.
The leafy vegetable, which can be consumed raw or cooked, is rich in vitamins and minerals such as vitamin A, vitamin C, magnesium, potassium, manganese, iron and calcium.
What is the Nutritional Value of Purslane?
Purslane is a vegetable rich in various antioxidants and beneficial plant components. The vitamins and minerals in purslane, which grows in many regions of the world and is rich in nutritional value, are as follows:
- Vitamin A
- Vitamin C
- Potassium
- Calcium
- Iron
- Manganese
- Beta carotene
It also contains small amounts of vitamins B1, B2, B3, folate, copper and phosphorus. The nutritional values of about 100 grams of purslane are as follows:
Calories: 22
Carbohydrate 3 g
Protein 1.4 g
Fat: 0.1 g
Fiber: 1 g
What are the Health Benefits of Purslane?
The benefits of purslane, which has many benefits for human health, include some features such as strengthening the immune system, improving digestive system health and protecting heart health. It is also rich in vitamin C, which helps heal wounds, as well as containing collagen and keeping blood vessels in good condition. The health benefits of purslane can be listed as follows:
Reduces Inflammation: With its antioxidant properties, it alleviates the damage caused by free radicals and reduces inflammation.
Protects Heart Health: Rich in omega-3 fatty acids, the vegetable lowers bad cholesterol and prevents cardiovascular diseases by dilating blood vessels.
Strengthens the Immune System: Purslane, which contains many properties in terms of vitamin C and various vitamins, strengthens immunity.
Improves Bone Health: It is rich in minerals such as calcium and magnesium, which are important for bone health. These minerals improve and strengthen bone health.
Reduces Cancer Risk: Beta-carotenes, responsible for the reddish color of its leaves and stems, are one of the powerful antioxidants. It reduces the number of free radicals in the body and reduces the risk of cancer.
Improves Digestive System: It benefits digestion with its high fiber content. Fiber is effective in preventing problems such as constipation that occur in digestive problems.
Beneficial for Eye Health: In addition to strengthening immunity with its vitamin A feature, it also helps to keep the eyes healthy.
Useful for Skin Health: It keeps the skin younger and firmer with its vitamin, mineral and antioxidant properties. It is effective in alleviating skin problems such as redness and acne that occur on the surface of the skin.
What are the Side Effects of Purslane?
As with any food, excessive consumption of any food can lead to adverse health effects. Purslane contains oxalates, which are associated with kidney stone formation. Therefore, excessive consumption can lead to the risk of developing kidney stones.
Consuming a vegetable that is high in oxalates reduces the absorption power of calcium, which can lead to calcium loss in the body. In addition, female individuals are more likely to be calcium deficient, as the oxalate content is much higher in women.