Purslaneis one of the most well-known herbs. It is also an extremely nutritious vegetable.It contains all kinds of nutrients, including omega 3 fatty acids.
In the article "What does purslane do?" Answers to such questions will be sought.
What is Purslane?
Purslaneis an edible vegetable that is green and leafy, either raw or cooked. Scientific name "Portulaca oleracea " known as.
This plant contains about 93% water. It has a red body and small green leaves. Spinach ve watercressIt has a slightly sour taste similar to that of.
It is used in salads such as lettuce, it can be added to yoghurt and cooked and consumed as a vegetable dish.
Purslanegrows in many parts of the world, in a wide variety of environments.
It can grow in gardens and sidewalks in cracks and can adapt to harsher conditions. This includes drought as well as very salty or nutrient-deficient soils.
Purslane It has a long history in the field of alternative medicine.
What Vitamins Are in Purslane?
PurslaneIts stem and leaves are full of important and essential nutrients. The plant is rich in disease-fighting antioxidants and offers plant-based omega 3 fatty acids. It also contains some important minerals.
100 gram raw purslane Its nutrient content is as follows:
16 calories
3.4 grams carbohydrates
1.3 grams of protein
0.1 grams of fat
21 milligrams vitamin C (35 percent DV)
1.320 international units vitamin A (26 percent DV)
Omega 3 fatty acids They are essential fats that the body cannot produce. Therefore, it is necessary to take them through food. PurslaneWhile its total fat ratio is low, most of the oil it contains is in the form of omega 3 fatty acids.
It actually contains two types of omega-3 fatty acids: ALA and EPA. ALA is found in many plants, but EPA is mostly found in animal products (fatty fish) and algae.
Compared to other greens purslaneIs extremely high in ALA. It contains 5-7 times more ALA than spinach.
Interestingly, it also contains trace amounts of EPA. This omega 3 fatty acid is more active in the body than ALA and is generally not found in land-grown plants.
Loaded with beta-carotene
Eating purslaneincreases beta-carotene intake. Beta caroteneis a plant pigment that is converted in the body into vitamin A, a powerful antioxidant that works to maintain skin health, neurological function, and vision.
Studies show that beta carotene, as an antioxidant, is valuable for its ability to prevent chronic diseases by protecting the body from damage by free radicals.
Eating foods rich in beta carotene also helps improve respiratory and lung function.
Contains high amounts of antioxidants
PurslaneRich in a variety of antioxidants and beneficial plant compounds:
C vitamin
Also known as ascorbic acid C vitamin It is an antioxidant necessary for the protection of skin, muscles and bone.
Vitamin E
A high level called alpha-tocopherol Vitamin E includes. This vitamin protects cell membranes from damage.
Vitamin A
It contains beta-carotene, an antioxidant that the body turns into vitamin A. Vitamin A is known for its role in eye health.
Glutathione
This important antioxidant protects cells from damage.
Melatonin
Melatoninis a hormone that helps you fall asleep. It also has many other advantages.
betalain
Antioxidants synthesize betalain, which has been shown to protect low-density lipoprotein (LDL) particles from damage.
In a study conducted in obese youth, purslanereduced LDL ("bad") cholesterol and triglyceride levels associated with heart disease risk. Researchers attributed this effect to antioxidants and plant compounds found in vegetables.
High in important minerals
Purslane it is also high in many important minerals.
A good potassium It is a source, a mineral that helps regulate blood pressure. High potassium intake is linked to a lower risk of stroke and also reduces the risk of heart disease.
Purslane same time magnesiumIt is a great source of flour, an incredibly important nutrient involved in more than 300 enzymatic reactions in the body. Magnesium protects against heart disease and type 2 diabetes.
It also contains calcium, which is the most abundant mineral in the body. Calciumis important for bone health.
Phosphorus and iron is also found in low amounts. Older, more mature plants contain higher amounts of minerals than younger plants.
Fights diabetes
Journal of Medicine Research published in Food, purslane extractIt shows that ingestion of the herb helps to significantly reduce systolic blood pressure and improve glucose control by lowering hemoglobin A1c levels. Researchers, purslane extractThey concluded that the disease is a safe and additional treatment for type 2 diabetes.
Reduces cancer risk
PurslaneIt is full of beta-carotene, the pigment responsible for the reddish color of its stems and leaves. Beta-carotene is one of the important antioxidants.
This antioxidant reduces the number of free radicals in our body. Free radicals are oxygen byproducts given off by all cells in the body.
Reducing the number of free radicals can help reduce the risk of cellular damage. This lowers the risk of cancer.
Protects heart health
Purslane It is also useful for supporting the cardiovascular system. It is one of the few vegetables rich in omega 3 fatty acids that are important for healthy arteries and can help prevent strokes, heart attacks, and other types of heart disease.
Protects bone health
Purslaneare two sources of minerals important for bone health: calcium and magnesium. Calcium is the most common mineral in our body, and not eating enough can slowly weaken your bones, leading to osteoporosis.
Magnesium, on the other hand, indirectly supports skeletal health by affecting the growth of bone cells.
Getting enough of both of these minerals can improve skeletal health and prevent complications from osteoporosis and aging.
Does Purslane Weaken?
According to the research, purslaneThere are 100 calories in 16 grams. Low in calories, rich in nutrients and full of dietary fiber purslaneis one of the vegetables that help with weight loss.
Skin Benefits of Purslane
Purslane It can also help treat a wide variety of skin conditions. A study published in 2004, purslane leavesrevealed that it contains high levels of vitamin A.
This vitamin purslaneWhen combined with other compounds found in it, it can help reduce inflammation when applied topically.
Eating purslane It can help to improve skin, reduce wrinkles, promote healing of skin cells to remove scars and blemishes.
How to Eat Purslane?
PurslaneCan be found outdoors in the spring and summer in many parts of the world. The plant reproduces easily and can survive in harsh growing environments, so it usually grows between cracks in the sidewalk or in unsightly gardens.
Its leaves, stems and flowers are edible. Wild purslane When preparing it, carefully wash the plant to make sure the leaves are free of pesticides.
Purslane It is sour and slightly salty and can be added to salads and other dishes. It can be eaten raw or cooked.
- Add to soups.
- PurslaneChop it and add it to salads.
- PurslaneMix it with the other vegetables.
- PurslaneEat this with yogurt as a side dish.
What are the Purslane damages?
As with any food, purslaneAlso, overeating can cause some side effects.
Contains oxalate
Purslane a lot oxalate It contains.This can be a problem for people who tend to develop kidney stones.
Oxalates have antinutrient properties, meaning they can interfere with the absorption of minerals such as calcium and magnesium.
Grown in shade purslanehave higher oxalate levels compared to those exposed to sunlight. Purslane Eat it with yogurt to lower the oxalate content.
As a result;
Purslane It is an extremely nutritious, leafy green vegetable. It is loaded with antioxidants, minerals, omega 3 fatty acids and beneficial plant compounds.
Despite its low calorie, high in important nutrients, purslane makes it one of the most nutritious foods.
