Portulaca oleracea, a delicious weed that is rich in nutrients

Portulaca oleracea, a delicious weed that is rich in nutrients

Portulaca oleracea is best known as a weed. However, it is also a very nutritious and edible vegetable. In fact, portulaca oleracea contains all kinds of nutrients, including omega-3 fatty acids. This article gives you a brief overview on portulaca oleracea and its effects on health.

What is portfolio?


Portulaca oleraceae is a green leafy vegetable that can be eaten raw or cooked. Known in scientific circles as Portulaca oleracea, other names of this plant are small hogweed, fatweed and pusley. 93. This plant is succulent. Its stems are small and red and its leaves are green. The taste of sour and salty portulaca is similar to spinach or watercress. It can be used in salads and sandwiches in similar ways to spinach and lettuce.

Portulaca oleracea grows in a wide range of environments around the world. This plant grows in gardens and sidewalk gardens. At the same time, it can adapt to harsher conditions. For example, in drought, very saline soil or nutrient-dense soil. Portulaca oleracea has a long history in traditional or alternative medicine .

It is also rich in many nutrients. For every 100 grams:

  • Vitamin A (from beta carotene): 26% of daily requirement.
  • Vitamin C : 35% of daily requirement.
  • Magnesium : 17.% of daily requirement.
  • Manganese : 15.% of daily requirement.
  • Potassium : 14.% of daily requirement.
  • Iron : 11.% of daily requirement.
  • Calcium : 7.% of the body’s needs.
  • It also contains small amounts of vitamins B1, B2, B3, folate , copper and phosphorus .

You get all these nutrients with only 16 calories! This makes purslane one of the most nutritious foods on the planet .

Portulaca oleracea is rich in omega-3 fatty acids.

Omega-3 fatty acids are important fats that the body cannot produce. So we have to get them from the diet . Although portulaca oleracea is low in fat, most fats are in the form of omega-3 fatty acids. In fact, portulaca oleracea contains two types of omega-3 fatty acids, ALA and EPA. ALA is found in many plants, but EPA is found mainly in animal products (such as fatty fish) and algae. Compared to other plants, portulaca oleracea contains an extraordinary amount of ALA, 5 to 7 times that of spinach. Interestingly, portfolio contains small amounts of EPA. These fatty acids are more active in the body than ALA and are generally not found in most plants that grow on the ground.


Portulaca oleracea is rich in antioxidants.

Portulaca oleracea is rich in various antioxidants and beneficial plant compounds:

Vitamin C: Also known as ascorbic acid, Vitamin C is an antioxidant that is essential for the maintenance of skin, muscles and bones.

Vitamin E: Portulaca oleracea contains large amounts of vitamin E called alpha tocopherol. This vitamin can protect cell membranes from damage.

Vitamin A: Portulaca oleracea contains beta-carotene, an antioxidant that is converted to vitamin A in the body. Vitamin A has a known role in eye health.

Glutathione: This important antioxidant can protect cells from damage.

Melatonin: Buttercups also help melatonin, a sleep-regulating hormone. Of course, there are many other benefits as well.

Phthalates: Portulaca synthesizes phthalates, phthalates are antioxidants that prevent the accumulation of bad cholesterol in the body.

Studies in obese adolescents have shown that purslane seeds reduce LDL or bad cholesterol and triglyceride levels, both of which are associated with an increased risk of heart disease. Researchers have attributed these effects to antioxidants and plant compounds in purslane seeds.

Purslane is rich in important minerals .

Portulaca oleracea also contains many important minerals. It is a good source of potassium, a mineral that helps regulate blood pressure. High potassium intake reduces the risk of stroke and can also reduce the risk of heart disease. Portulaca oleracea is also a huge source of magnesium, an extremely important nutrient that is involved in more than 300 enzymatic reactions in the body. Magnesium can protect the body against heart disease and type 2 diabetes. Portulaca oleracea also contains some calcium, the most abundant mineral in the body. Calcium is especially important for bone health. Small amounts of phosphorus and iron are also found in portulaca oleracea. More mature porridge is likely to contain more minerals than younger plants.


Portulaca oleracea also contains oxalite (salt of sorrel ink).

Portulaca oleracea, on the other hand, contains large amounts of oxalite. This is a problem for people who are prone to kidney stones, because oxalites can help form salts. Oxalites also have anti-nutrient properties, meaning that they may interfere with the absorption of minerals such as calcium and magnesium. Portulaca oleracea may contain higher levels of oxalite than those exposed to sunlight. If the oxalate in your portfolio worries you, add it to yogurt, because research shows that consuming it with yogurt significantly reduces the amount of oxalite.

Although portulaca oleracea is known as a weed in some cultures, this leafy vegetable is rich in nutrients.

Contains antioxidants, minerals, omega-3 fatty acids and beneficial plant compounds.

This plant is one of the most nutritious foods on earth. So try to include it in your diet.