Superstar weed a perfect salad booster
By Sari Huhtala
Before you uproot those succulent weeds with red stems and small, fleshy, deep green leaves out of your garden, go wild and make a salad. That tasty weed, purslane, is an omega-3 and antioxidant-lover’s dream.
Purslane, which grows naturally in gardens and on lawns, has the highest amount of vitamin C and vitamin E than any green leafy vegetable you may be growing in your garden, according to scientific review – Purslane Weed (Portulaca oleracea): A Prospective Plant Source of Nutrition, Omega-3 Fatty Acid, and Antioxidant Attributes – which was published in the Scientific World Journal in 2014.
It’s also the richest source of plant-based omega 3s, scientists conclude.
It’s a superstar weed, rich in potassium, magnesium and calcium, along with phosphorus and iron, as well as essential fatty acids alpha-linolenic acid and gamma-linolenic acid. It has “tremendous nutritional potential,” researchers say.
In fact, purslane, with its high alpha-linolenic acid content, has five times more omega-3 fatty acids than spinach. Omega 3s are essential for a strong immune system, but also for the prevention of cardiovascular diseases.
Some studies show it helps reduce muscle spasms due to its high levels of potassium.
But its superstar qualities don’t end there. Among all green leafy vegetables, it contains the highest amount of vitamin A, retinol, vital for vision, healthy cells an immunity. It has been used in traditional Chinese medicine for millennia.
In some parts of the world, purslane is grown as a potherb. Although the entire plant can be consumed, the leaves provide more nutritional value than the stems. The only toxic look-alike among this popular weed is spurge. How to tell the difference? Spurge stems and leaves will release a milky white sap when broken. This sap can irritate the skin, and is toxic. Although it is a creeping weed like purslane, is not a succulent like purslane. The telltale sign is the milky white sap that releases when the plant is cut.
Like spinach, nuts, chocolate and rhubarb, it has high levels of oxalates, a naturally occurring compound in plants, which can affect nutrient absorption if eaten excessively. Moderation is always key.
Try some raw purslane in your salad or smoothie, or just snack on it when strolling through your garden.
Its leaves can also be used like aloe vera to soothe a sunburn or irritated skin. Leaves can easily be mashed to make a poultice.
(This information is not intended to replace medical advice and treatment from a health care practitioner).
Sari Huhtala is the creator, publisher and editor of Alive and Fit Magazine, which was created in 2007. She has over 25 years of experience in journalism and over 15 years of experience as a certified personal trainer and fitness instructor, and is a holistic chef, offering holistic cooking and edible wilds workshop, and My Farmacy workshops. She is an organic farmer, wild-crafter and grandmother, who has spent over 20 years navigating a holistic, healthy path for her family. Reach her at friends@thelaughingforest.ca
