When you think of healthful green vegetables, perhaps you consider nutritional powerhouses such as spinach or broccoli. It is unlikely that you would think of purslane, which actually looks closer to a herb or spice than a leafy green vegetable. Yet, according to clinical nutrition specialist Dr. Jonny Bowden, in his book "The 150 Healthiest Foods on Earth," purslane is one of most nutritious vegetables you can eat. This is largely because purslane contains high amounts of omega 3 fatty acids.
General Information
Although many farmers may confuse it as just a troublesome weed, purslane is actually a highly nutritious vegetable that is considered a pot herb and medicinal herb in parts of Asia and Europe. Purslane first appeared in India centuries ago, but now grows wild and freely in North America and in woodsy areas of the U.S. A cup of purslane has 90 mg of calcium, 561 mg of potassium and over 2000 ius of vitamin A. Purslane is particularly unique because it is a rich in omega 3 fatty acids.
Purslane and Omega 3
Dr. Bowden explains that purslane's "claim to fame" is that it is the most concentrated source of omega 3 of any green vegetable. You likely think of fish when you think of sources of omega 3 fatty acids; very few other foods and even fewer vegetables have significant amounts of omega 3. One cup of purslane leaves can contain up to 400 mg of omega 3 alpha-linolenic acid. Purslane also contains EPA and DHA, which are the long-chain omega 3 fatty acids often associated with fish oil.
Omega 3 Benefits
Omega 3 fatty acids are a special type of healthful polyunsaturated fat that are particularly heart healthy, among a host of other benefits. Omega 3 fatty acids are part of your cell membranes and are an integral part of the communication between cells. Omega 3 has positive effects on important neurotransmitters such as dopamine and serotonin, which is why omega 3 is being studied as a possible treatment for depression. Omega 3 fatty acids also ease inflammation. Inflammation is associated with nearly every degenerative disease including Alzheimer's, diabetes, heart disease and even obesity. Omega 3 also can lower your blood pressure and improve your blood glucose metabolism.
Availability
Despite the ample supply of purslane in the fields and wooded areas of the U.S., it does not seem to make into every grocery store's fresh vegetable and salad section. If you are unable to find raw purslane, Dr. Bowden suggests that you check if your grocery store or local health food store sells a "mesclun salad" greens mix because purslane will likely be an ingredient. If you do find raw purslane, you can add both the stems and leaves to a stew, salad or vegetable dish, or just eat it as a standalone vegetable.
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