A humble garden weed may soon be earning a spot on your dinner plate. Purslane, often nicknamed the “poor man’s spinach,” is emerging as a nutritional powerhouse, praised by dietitians and nutrition coaches alike for its wide-ranging health benefits. According to nutrition coach Ryan Fernando, purslane is easy to grow, delicious, and loaded with nutrients that can improve digestion, lower inflammation, and even support weight management.
“I grow it in my garden, and it’s very easy,” Fernando explains in a recent YouTube video. “I toss it in my salads or just eat it fresh. Once you taste it, you’ll want it on your plate too.” The mild, slightly tangy flavor of purslane makes it versatile enough to eat raw, add to smoothies, or lightly sauté, giving even the simplest dishes a nutritious boost.
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Purslane's Benefits
One of purslane’s standout qualities is its exceptionally high content of omega-3 fatty acids. While omega-3s are commonly associated with fatty fish, purslane is one of the richest plant-based sources, making it particularly valuable for vegetarians and vegans. Fernando notes that just 100 grams of purslane contain 300 to 400 mg of omega-3s. These essential fatty acids are crucial for heart health, brain function, and reducing inflammation throughout the body. With chronic inflammation linked to many health issues, including arthritis and cardiovascular disease, adding purslane to the diet could have meaningful long-term benefits.
Beyond omega-3s, purslane is packed with other nutrients. Just 100 grams provides 14.8 mg of glutathione, a powerful antioxidant known to support detoxification, strengthen the immune system, and slow down aging. It also contains 494 mg of potassium, which helps regulate blood pressure; 68 mg of magnesium, essential for muscle and nerve function; 65 mg of calcium for strong bones; and generous amounts of vitamins A and C, which support vision, skin health, and overall immunity.
Dietitians also note that purslane may aid digestion and support weight management due to its high fiber content. Fiber helps maintain healthy bowel movements, stabilizes blood sugar levels, and promotes a feeling of fullness, which can prevent overeating. Adding purslane to meals may be a simple way to naturally improve gut health while keeping calories in check.
The World Health Organization recognizes purslane as one of the most widely used medicinal plants worldwide. It has been traditionally employed in various cultures to treat inflammation, digestive issues, and other ailments, reinforcing its reputation as a health-promoting plant.
The bottom line
However, Fernando emphasizes moderation. “Daily intake should not exceed 100 to 150 grams,” he says. “If you have any health conditions, consult your doctor or a medical nutritionist first.” While purslane is safe for most people, those with certain conditions, like kidney issues or low blood pressure, may need professional guidance before adding it regularly to their diet.
With its easy cultivation, impressive nutrient profile, and adaptability in meals, purslane is moving beyond its humble reputation as a backyard weed. From salads to soups, this leafy green offers a natural, plant-based way to boost health, improve digestion, reduce inflammation, and even support weight management. For anyone looking to eat more nutrient-dense, whole foods, purslane might just be the green to add to your grocery list—or grow right in your own garden.
