Healthy Habits: Purslane

This nutrient-dense annual succulent grows widely across the United States and can be found right in your yard. Purslane has been used in folk medicine for thousands of years to support heart health, blood sugar management and digestion, just to name a few.

The wild green also has a long history of being used in cooking. It stands out nutritionally for omega-3s, vitamin C, minerals and antioxidants.

Something unusual about purslane is that it contains melatonin, the same hormone associated with sleep. Its phyto-melatonin compound acts as an antioxidant and can protect against oxidative stress while reducing inflammation. Purslane’s combination of melatonin, omega-3s and flavonoids may also offer neuroprotective qualities.

It has been used as a remedy for arthritis, headaches, eczema, psoriasis, ulcers, insect bites and even snake bites, as it has the ability to help cleanse the blood. It also has been used for dysentery, urinary challenges, kidney problems, burns, cough, muscle relaxation, liver issues and stomach disorders.

Modern research has shown that purslane may help protect the body from damage, inflammation and stress, as well as support blood sugar and liver health. Some research even shows that it may help support cognitive function, mood, immune system health and kidney health.

The strongest findings point to its ability to lower fasting blood sugar, improve blood fat levels and boost antioxidant defenses. A 2023 meta-analysis found that purslane lowered fasting blood glucose and improved lipid profiles significantly. A separate 2024 trial found improved liver steatosis and some metabolic markers with supplementation.

These health benefits are just extra perks, since purslane already offers tremendous nutritional value. It is rich in alpha-linolenic acid, a plant omega-3 fatty acid, and about 1/3 cup offers 1,320 IU of vitamin A and 12.2 mg of vitamin E. Along with vitamin C, it also contains potassium, magnesium, calcium and iron.

In addition, purslane contains glutathione, beta-carotene and flavonoids. Glutathione is the body’s main antioxidant defense system and helps protect cells from damage caused by free radicals, as well as supporting immune function, helping with tissue repair and detoxing harmful substances.

Beta-carotene helps your body make vitamin A, which supports vision, skin and immune health, and it acts as an antioxidant also, which helps protect cells from damage. The flavonoids support brain and heart health, help fight inflammation, diminish oxidative stress and provide overall disease protection.

Purslane can be eaten raw in salads, lightly steamed, cooked into soups and stews, sauteed or added to sauces. It has a slightly mucilaginous texture when heated and can act as a natural thickener in soups, stews and sauces. Its flavor is mildly tangy and a little salty.

If you are sure the area has not been sprayed with chemicals, this plant can be identified fairly easily and foraged. Summer is the best time, as it usually shows up in June, July and August. It can be harvested through late summer or early fall before it gets tough or flowers, with little yellow flowers.

Look for young, tender purslane that is about 5 to 6 inches tall, since quality drops as the plant ages. Be careful to identify it accurately. It is best to take along a photo of the plant or a field guide with tips for identifying during your first few adventures out foraging.

Look for a low, sprawling plant with small rounded leaves that grows close to the ground, often in little mats or patches. The stems are smooth and hairless, and if you break one, it should not ooze milky white sap like some look-alikes do. That is a warning sign because spurge plants can resemble purslane but should not be eaten.

Clean it well in a baking soda and water solution, then rinse it thoroughly before preparing it as you would other greens such as kale or spinach. You can freeze-dry it and use the powder in shakes. You can also juice purslane, steam it or add it to stir-fries.

Rinse the leaves well, chop them and steep in hot filtered water for a tea. A good steep time is about 5 to 10 minutes. You can stir in some local honey and fresh lemon juice to taste. Good add-ins are mint, nettle, dandelion, lavender, ginger, lemon peel, thyme, rosemary, sage and basil.

You can create a nourishing tea by pairing purslane with nervines such as chamomile, which helps calm anxiety. Since nervines complement adaptogens, you can also add herbs like ashwagandha and astragalus. This combination is both nutritious and supportive for stress relief and during allergy season.

For a tincture, chop clean fresh or dried purslane and cover with organic apple cider vinegar. Store in a dark bottle for about 2 to 4 weeks, away from heat and light, with daily or every-few-days shaking the mixture gently. Then strain and use your vinegar-based tincture as needed. It will last for 6 months to a year if it is made with dried purslane and stored in a cool, dark place.

Purslane can also be found in loose-leaf form and in tea blends, such as those made with dandelion and nettle. It is also sold in tincture form, including compound tinctures that pair it with other herbs, depending on what you are taking it for. Choose organic products and research the company first before purchasing.

Rinse 2 to 3 cups of fresh purslane and trim away any tough stems. Place the greens in a large bowl with 1 cup chopped cucumber, 1 cup cherry tomatoes, halved, 1/4 cup thinly sliced red onion, 1 to 2 cloves of minced garlic and 1/4 cup crumbled feta.

For the dressing, whisk together 3 tablespoons extra-virgin olive oil, 1 tablespoon lemon juice, 1 teaspoon apple cider vinegar, a pinch of Celtic sea salt and a pinch of black pepper. Pour over salad and toss gently. Serve immediately. Optional add-ins include sourdough croutons, a pinch of cayenne, sliced avocado and fresh basil or cilantro.

Be well and God bless you.