When you think of superfoods, kale, spinach, or chia seeds might come to mind — but there’s a humble, often-overlooked plant that deserves a top spot on your plate: purslane (Portulaca oleracea). This vibrant, succulent green is not only more nutritious than many vegetables, but some even say it’s tastier than meat when cooked right.
From its rich omega-3 content to its ability to thrive in poor soil, purslane is the ultimate survival food and garden powerhouse. Here are 16 compelling reasons why you should start growing purslane in your garden today.
1. Packed with Omega-3 Fatty Acids
Purslane is one of the best plant-based sources of omega-3s, especially alpha-linolenic acid (ALA), which supports heart and brain health. It’s even richer in omega-3s than spinach!
2. High in Antioxidants
This leafy green contains vitamin E, vitamin C, beta-carotene, and glutathione, all of which help fight inflammation and protect cells from free radical damage.
3. Excellent Source of Nutrients
Purslane is loaded with vitamin A, magnesium, calcium, potassium, and iron — all essential for maintaining strong bones, healthy muscles, and balanced blood pressure.
4. Low-Calorie, High-Nutrient
With only about 16 calories per 100g, purslane is a great addition to any weight-loss or healthy eating plan, offering maximum nutrition with minimal calories.
5. Rich in Fiber
Its mucilaginous (gel-like) texture means it’s rich in soluble fiber, which helps with digestion, lowers cholesterol, and stabilizes blood sugar levels.
6. Supports Heart Health
The unique combination of omega-3s, potassium, and magnesium makes purslane an excellent food for regulating blood pressure and reducing the risk of heart disease.
7. Boosts Immune System
Thanks to its antioxidant and vitamin content, purslane strengthens the immune response and helps your body fight off infections and viruses.
8. Anti-Diabetic Properties
Studies suggest purslane may help improve insulin sensitivity and regulate glucose metabolism, making it a valuable food for diabetics or prediabetics.
9. Promotes Skin Health
Its high vitamin A content contributes to glowing skin, faster healing, and reduced acne or irritation. Purslane is also used in some high-end skincare products.
10. May Help Fight Cancer
Some research indicates that the antioxidant and anti-mutagenic properties of purslane could inhibit the growth of certain cancer cells — though more studies are needed.
11. Grows Almost Anywhere
Purslane is drought-resistant, pest-resistant, and thrives in poor soil. It grows like a weed — but it’s a weed you want in your garden!
12. Tastes Amazing – Raw or Cooked
Slightly tangy, lemony, and crunchy, purslane is a delicious addition to salads, soups, stir-fries, or even pickled. When sautéed, it develops a texture that some describe as “meat-like” — rich, juicy, and satisfying.
13. Good for Eye Health
Purslane contains beta-carotene and lutein, both known to support healthy vision and reduce the risk of age-related macular degeneration.
14. Supports Gut Health
Its natural mucilage soothes the digestive tract, while its fiber content feeds good gut bacteria, promoting a balanced and healthy microbiome.
15. Natural Anti-Inflammatory
Purslane may help reduce joint pain, swelling, and chronic inflammation, making it beneficial for those with arthritis or autoimmune conditions.
16. A Sustainable Food Source
Because it grows fast, uses little water, and replenishes nutrients in the soil, purslane is a great option for eco-conscious gardeners and preppers looking for resilient, nutritious crops.
How to Grow Purslane in Your Garden
It couldn’t be easier to grow:
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Plant seeds or cuttings in well-draining soil.
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Water lightly – it doesn’t need much.
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Place in full sun.
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Harvest the tender tops as it grows – the more you trim, the more it grows back!
Pro tip: Once it takes root, it will often self-seed and grow back year after year.
Final Thoughts
Purslane is truly a nutrient-dense, easy-to-grow superfood that can thrive in almost any garden. Whether you’re looking to eat healthier, grow sustainable crops, or simply enjoy new flavors, purslane is a delicious, medicinal powerhouse you shouldn’t ignore.
So next time you spot this “weed” growing wild or at your local farmer’s market — take it home, plant it, and enjoy the health rewards.
