Alkaline Plant Based Diet
Alkaline Plant Based Diet

Purslane – More Than A Weed

By | August 9th, 2016 | Modified - August 12th, 2016
Purslane is a nutritious weed


Purslane is the common name for the Portulaca oleracea species of the Portulaca genus. The Portulaca genus grows throughout the world, from Africa, the Middle East, India, Australia, Europe, the Americas, and Canada as different species.

Though purslane is the common name for Portulaca oleracea, purslane also refers to other species of the Portulaca genus. Portulaca oleracea purslane grows more commonly in Canada and North America. Portulaca grandiflora purslane  is common to South America.

Common names for Portulaca oleracea is purslane, common purslane, verdologa, and wild portulaca. Common names for Portulaca grandiflora is purslane, moss rose, and portulaca.

Learn more about alkaline foods on the Dr. Sebi Nutritional Guide »

People in the United States often think of the purslane plant as a weed. People in Africa, South America, the Middle East, India, and Australia recognize purslane for its nutrient value and eat it as a leafy green.

The purslane plant will add nutrition to your salad, vegetable juices, and even steamed vegetables.

Purslane Nutrition

The nutrient value is for 100 grams of raw purslane. (Source: USDA National Nutrient database, Self Nutrition Data)

Nutrient Value DV
Energy 16 Kcal 1%
Carbohydrates 3.4 g 1%
Protein 1.3 g 3%
Total Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Calcium 65 mg 7%
Copper 0.1 mg 6%
Iron 2 mg 11%
Magnesium 68 mg 17%
Manganese 0.3 mg 15%
Phosphorus 44 mg 4%
Potassium 494 mg 14%
Selenium 0.9 mcg 1%
Sodium 45 mg 2%
Zinc 0.2 mg 1%
Vitamin A 1320 IU 26%
Vitamin B6 1 mg 4%
Vitamin B12 0 mg 0%
Vitamin C 21 mg 35%
Vitamin D 0 mg 0%
Vitamin E 0 mg 0%
Vitamin K 0 mg 0%
Folate 12 mcg 3%
Niacin 0.5 mg 2%
Pantothenic acid 0 mg 0%
Riboflavin 0.1 mg 7%
Thiamin 0.047 mg 3%

Purslane Benefits

Purslane is rich in minerals and vitamins, but it is its omega-3 fatty acids that set it apart from other green leafy vegetables. Interestingly, the USDA database doesn’t list purslane as containing much fatty acids but this 2013 study[1] draws a different conclusion.

The study compared purslane to spinach and it had more omega-3 fatty acids. 100 grams of purslane has 300-400 mg of alpha-linolenic acid (ALA) omega-3 fatty acid, compared to spinach’s 138 mg. Purslane also has more omega-3 than kale, which has 180 mg per 100 grams. Omega-3 fatty acids are important because they reduce inflammation.

Purslane was also higher in antioxidants alpha-tocopherol (a form of vitamin E), ascorbic acid (vitamin C) and glutathione than spinach. 100 grams of purslane contained about 12.2 mg of alpha-tocopherol, which was 7 times the amount in spinach. Purslane also contained 26.6 mg of ascorbic acid, 1.9 mg of beta-carotene, and 14.8 mg of glutathione. Antioxidants reduce free radical damage that corrupts and ages cells.

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Alklaine Plant Based Diet
Alklaine Plant Based Diet

About Author:

Aqiyl Aniys is the author of the books Alkaline Herbal Medicine, Alkaline Plant Based Diet and the children's book, Faith and Justice eat an Alkaline Plant Based Diet." He received a certificate in plant-based nutrition from Cornell University, a BA in Organizational Behavior and Communications from NYU, worked as an elementary school teacher, and studied social work. He enjoys boxing, kick boxing, cycling, power walking, and basically anything challenging, and his alkaline plant-based diet supports all that he does. Learn more about transitioning to an alkaline vegan diet using the Dr. Sebi nutritional guide.

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