10 Health Benefits of Purslane

Exploring the Nutritional and Medicinal Power of a Humble Succulent

Reading time: 11 minutes

🌿 Introduction

Purslane (Portulaca oleracea) has a reputation that belies its value. In many gardens this low-growing succulent is dismissed as a weed, yet in kitchens from the Mediterranean to Mexico it is known as verdolaga and savored for its lemony, slightly salty crunch. Botanists praise its resilience and nutrition: a drought-tolerant, heat-loving green that grows almost anywhere while offering remarkable health benefits.

Below are ten science-supported reasons why this humble plant deserves a place on your plate.

🧬 1. Rich Source of Omega-3 Fatty Acids

Purslane is one of the most concentrated plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. These essential fats support cardiovascular and brain health, help reduce inflammation, and promote healthy cell membranes. For those who do not consume fish or flaxseed, purslane offers a valuable vegetarian alternative to maintain omega-3 balance.

💖 2. Supports Heart Health

The combination of omega-3s, potassium, and magnesium in purslane contributes to better heart function and lower blood pressure. Studies have shown that diets rich in these minerals may help reduce bad cholesterol (LDL) levels and improve overall vascular elasticity. Purslane’s antioxidants further protect heart tissue from oxidative damage.

🍃 3. Packed With Antioxidants

Purslane contains an array of antioxidants including vitamins A, C, and E, beta-carotene, glutathione, and betalains — the same pigment family found in beets. These compounds neutralize free radicals, slowing cell damage and potentially reducing the risk of chronic diseases such as cancer and diabetes.

🌞 4. Promotes Skin Health and Healing

Historically, purslane leaves have been used to soothe burns and wounds. Modern studies confirm its antibacterial and anti-inflammatory activity in topical applications. Its high vitamin A and C content stimulates collagen production and tissue repair, while its antioxidants defend against skin aging and oxidative stress.

🩸 5. Helps Regulate Blood Sugar

Research in both animals and humans suggests that purslane extracts may lower blood glucose and improve insulin sensitivity. This effect is attributed to its polysaccharides and flavonoids, which help slow carbohydrate absorption and enhance glucose metabolism. As part of a balanced diet, it can be a gentle ally for people managing type 2 diabetes.

🔥 6. Natural Anti-Inflammatory Properties

The anti-inflammatory effects of purslane are linked to its omega-3 fatty acids, flavonoids, and alkaloids. These compounds inhibit the production of inflammatory mediators like cytokines and prostaglandins. Regular consumption may support joint comfort and overall metabolic balance, especially in conditions such as arthritis or chronic inflammation.

🧠 7. Supports Brain and Nervous System Health

ALA and other antioxidants in purslane contribute to cognitive protection by supporting neuronal membrane integrity and reducing oxidative stress in brain cells. Emerging research even suggests potential neuroprotective effects against degenerative diseases such as Alzheimer’s, though further studies are needed.

💪 8. Strengthens the Immune System

The abundance of vitamins C and E, carotenoids, and zinc in purslane helps fortify the body’s defenses. These nutrients stimulate white blood cell activity, accelerate healing, and maintain mucosal barriers that protect against infection. Its diverse phytonutrients create a synergistic immune-boosting effect.

🩹 9. Promotes Digestive and Gut Health

Purslane’s mucilaginous texture — the slightly slippery feel of its leaves — provides gentle fiber that supports gut health and digestion. It may ease constipation, help balance intestinal flora, and soothe the stomach lining. In traditional medicine, purslane tea was used as a mild treatment for gastrointestinal irritation.

🧘 10. Hydration and Mineral Balance

Because purslane is nearly 93% water and rich in electrolytes like magnesium, potassium, and calcium, it replenishes minerals lost through sweating or heat. This makes it an ideal food for warm climates, helping to prevent dehydration while keeping the body’s pH and electrolyte levels balanced.

⚗️ Safety Notes

While generally safe and nutritious, purslane contains oxalates, which can contribute to kidney stones in susceptible individuals. Cooking, blanching, or fermenting the leaves significantly reduces oxalate content while maintaining nutritional value.

🌍 Conclusion

Purslane’s story is one of rediscovery. Once pulled as a weed, it now stands recognized as a powerhouse of nutrition and resilience. Its blend of omega-3s, vitamins, minerals, and antioxidants makes it one of the most complete greens in nature’s garden. Whether tossed fresh into salads, blended into smoothies, or sautéed as verdolagas, this unassuming plant proves that true nourishment often hides in plain sight.

📚 Sources

Wisconsin Horticulture Extension. (2024). “Common Purslane, Portulaca oleracea.” University of Wisconsin–Madison. https://hort.extension.wisc.edu/articles/common-purslane-portulaca-oleracea/

Uddin, M. K. et al. (2014). “Purslane Weed (Portulaca oleracea): A Prospective Plant Source of Nutrition, Omega-3 Fatty Acid, and Antioxidant Attributes.” The Scientific World Journal. https://pmc.ncbi.nlm.nih.gov/articles/PMC3934766/

Drugs.com. (2024). “Purslane Uses, Benefits & Dosage.” Drugs.com. https://www.drugs.com/npp/purslane.html

Magaram Center, California State University Northridge. (2023). “The Power of Plants: Purslanes.” Nutrition Experts Blog. https://blogs.csun.edu/nutritionexperts/2023/02/20/the-power-of-plants-purslanes/

Gardener’s Path. (2024). “How to Plant and Grow Purslane.” GardenersPath.com. https://gardenerspath.com/plants/herbs/grow-purslane/

University of Florida IFAS Extension. (2024). “Purslane: The Reigning Champion of Vitamins A and E among Vegetables.” UF/IFAS Publication HS1484. https://edis.ifas.ufl.edu/publication/HS1484

PMC. (2024). “Purslane Ameliorates Inflammation and Oxidative Stress in Diabetes Mellitus: A Systematic Review.” National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC11595026/

WebMD. (2023). “Health Benefits of Purslane.” WebMD.com. https://www.webmd.com/diet/health-benefits-purslane