7 health benefits of purslane and how to use this PANC

Purslane (Portulaca oleracea) is an unconventional food plant (PANC) that has several uses, due to its nutritional and medicinal properties. To learn more about the species and its benefits, we interviewed Pollyana Guimarães (CRN 11529), nutritionist at Grupo Pardini. Follow the information given by the professional below and learn how to use the plant:

what is purslane

Pollyana explains that purslane is often confused with weed, being a creeping plant that adapts well to all types of soil and does not need much light and water to survive.

The purslane is from the same family as the eleven o’clock (Portulaca grandiflora), but, in addition to being inedible, they are also distinguished by the shape of their leaves. Purslane leaves are flat and oval or rounded, while eleven o’clock leaves are thinner and longer, resembling little fingers.

7 benefits of purslane

The nutritionist says that purslane has several nutritional properties: “it has omega 3 in its composition, is rich in potassium, magnesium, calcium, iron, phosphorus, fiber and phenolic compounds, in addition to being antioxidant and anti-inflammatory”. Check out the health benefits that can be associated with regular consumption of the plant below:

1. Controlling Diabetes: Pollyana explains that, due to its fiber content, purslane controls blood sugar levels and improves insulin sensitivity.
2. Prevention of oxidative stress: the plant also protects cells from oxidative stress that is caused by free radicals, as it is rich in antioxidant substances. Thus, it helps to prevent aging and cancer.
3. Improvement of the inflammatory profile (arthritis): the specialist also highlights that, “because it contains anti-inflammatory properties, purslane can reduce joint pain.”
4. Antibacterial action: “Some studies have shown antibacterial action against different types of bacteria”, quotes Pollyana.
5. Prevention of cardiovascular diseases: this is due to the fact that purslane is a plant source of omega 3, which is a potent antioxidant and anti-inflammatory.
6. Prevention of ulcers and wounds: as it is rich in flavonoids, “purslane has a protective action on the stomach wall and has a healing action”, explains the nutritionist.
7. Blood pressure control: since it is rich in potassium, the plant has blood pressure regulating action, in addition to being an excellent diuretic.

There is no shortage of good reasons to include purslane on your menu! In the next topic, check out more information and tips about the possible uses of this plant.

how to use purslane

Want to know how to use purslane to enjoy all the benefits this plant has to offer? See its main uses below:

cooking

In Brazilian cuisine, purslane is still little explored, as it is a PANC (unconventional food plant). Despite this, it is a very versatile ingredient and can be consumed in different ways, such as in pasta, salads, farofas, soups, broths, stews and juices.

teas

As we have already seen, the plant has many health benefits, so its antioxidant and anti-inflammatory properties can be taken advantage of with the consumption of purslane tea. To do this, just make an infusion of 50 g to 100 g of the herb in 1 liter of water.

medicinal use

In folk medicine, purslane is used topically to treat burns, inflammation, acne and insect bites. In addition, the juice of the leaves is also used against hair loss.

How much versatility, isn’t it? In the sequence, see more curiosities about this plant that is born and spreads easily in backyards and vacant lots.

More information on recognizing and using purslane

Below, we selected 5 videos with more tips and varied information about purslane, its characteristics and forms of consumption. Be sure to check it out!

Learn more about the properties and characteristics of purslane

In this short video from the Vida Verde channel, you can follow more information about medicinal properties, ways to consume and ways to grow the plant. Follow up!

Purslane, eleven-hours and Portucala umbraticola: how to differentiate?

This video brings very cool tips to differentiate the traditional purslane from two other species – eleven-hour and Portucala umbraticola. See how to identify them by the characteristics of the leaves and flowers and, on top of that, learn how to care for these beautiful plants!

Have a rich and tasty diet with PANCs

Here, gastronomy chef Simone Borsolari talks about PANCs and the advantages they add to food, with their nutritional richness and differentiated flavors. See also valuable tips on how to use purslane in the preparation of different dishes!

Super nutritious salad with purslane and chicory

Now that you already know the properties of this plant, how about going to the kitchen and making a very complete salad? Check out, in the video, how to prepare the dish that takes purslane, chicory, tomatoes, rosemary, leeks, almonds, pink salt, olive oil and lemon!

Complete farofa to enjoy the benefits of this PANC

This recipe teaches you how to make a delicious farofa by combining the purslane with the following ingredients: peppers, tomato, bacon, sausage, olives, garlic, onion, black pepper with cumin, salt, olive oil, pepper sauce and manioc flour . Follow the preparation in the video!

After so many tips and information, it’s time to take advantage of all the advantages that this plant brings to your health. Enjoy and also discover the benefits of taioba, another delicious PANC for you to include in your meals!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.