7 Health Benefits of Portulaca oleracea (Purslane)
- Reduces Leg Swelling
Purslane has anti-inflammatory properties that may help reduce swelling in the legs, especially caused by poor circulation or inflammation-related conditions. - Relieves Back Pain
The plant’s natural analgesic and anti-inflammatory compounds can provide relief from back pain, especially when used in traditional remedies. - Soothes Stomach Aches
Purslane is known to calm digestive discomfort and reduce stomach pain. It helps relax intestinal muscles and ease cramping. - Supports Heart Health
Rich in omega-3 fatty acids and antioxidants, purslane helps lower cholesterol and supports cardiovascular health. - Boosts Immunity
Packed with vitamins A, C, and E, as well as essential minerals, purslane helps strengthen the immune system and protect the body from infections. - Promotes Wound Healing
Traditionally used as a poultice, purslane can speed up the healing of wounds and minor skin injuries due to its antimicrobial and anti-inflammatory properties. - Improves Skin Health
Thanks to its high antioxidant content, purslane helps reduce skin irritation, delay signs of aging, and promote a clearer complexion.
🥗 How to Eat and Cook Purslane (Portulaca oleracea)
1. Boiled Purslane
- How to prepare: Rinse the purslane thoroughly, blanch it in boiling water for 1–2 minutes, then drain.
- How to eat: Dip in fish sauce, soy sauce, or eat as a side with rice.
- Benefits: Supports digestion, cools the body, and helps relieve leg swelling.
- Recommended amount: 100–150g (about 1 cup) of boiled purslane, 3–4 times a week.
2. Purslane Soup
- Ingredients: Fresh purslane, shrimp or ground pork, shallots, seasoning.
- How to make: Sauté shrimp/pork with shallots, add water, bring to a boil, then add purslane. Season to taste.
- Benefits: Helps relieve stomach pain, soothes inflammation, and improves bowel function.
- Recommended amount: A small bowl per serving, 3–5 times per week.
3. Purslane Salad
- Ingredients: Fresh purslane, tomatoes, onions, and sweet-and-sour fish sauce dressing.
- How to make: Mix cleaned purslane with sliced tomatoes and onions. Add the dressing and toss well.
- Benefits: Detoxifies the body, boosts immunity, and promotes healthy skin.
- Recommended amount: 1 small bowl (about 100g), 2–3 times a week.
4. Stir-Fried Purslane with Garlic
- How to make: Sauté chopped garlic in oil, add purslane, stir-fry until soft, season to taste.
- Benefits: Anti-inflammatory, helps reduce back and joint pain, and supports circulation.
- Recommended amount: 100g per serving, 2–3 times a week.
5. Raw Purslane (as Salad Greens)
- How to eat: Wash carefully and eat with spring rolls, grilled meats, or use in fresh salads.
- Note: Only eat raw purslane if it’s organic and thoroughly cleaned.
- Benefits: Maximizes intake of omega-3, vitamin C, and antioxidants.
- Recommended amount: About 50–100g raw per serving, 2–3 times per week.
✅ How Much to Eat for Effectiveness
To see noticeable benefits (such as reduced inflammation, better digestion, or pain relief), aim to consume at least 300–500 grams per week, spread across multiple meals. Consistency is key — include purslane regularly in your diet for 2–4 weeks to feel the difference.