Nunner: A Nutrient Powerhouse
Purslane is a Nutrient Dense Plant that offers a wide range of Health Benefits. In Kashmiri we call it as Nuner . From supporting heart health to promoting healthy skin and aiding in weight management, purslane is a versatile and valuable addition to any diet. Whether you add it to salads, smoothies, or use it as a garnish, incorporating purslane into your meals can provide significant health benefits backed by scientific research
Heart Friendly: The omega 3 acid contained in purslane plays an effective role in maintaining cardiovascular health. Omega-3 is a class of polyunsaturated essential fatty acids. Your body cannot produce essential fatty acids, so you need to get them from food. Ethnobiologists who study the relationship between primitive human societies and the plants around them believe that the plants that humans ate long ago provided more nutrients than the plants we consume today.
For example, people got an average of 390 milligrams of vitamin C per day from plants and fruits between 40 thousand and 10 thousand years ago. In contrast, the average person today consumes only 88 milligrams of vitamin C per day. Therefore, it is necessary to have a vitamin C-rich diet, especially during the seasonal transitions. Take care to consume green leafy vegetables such as purslane more often.
Supports Digestive Health: The Mucilaginous (Gel Like) nature of purslane makes it beneficial for digestive health. It acts as a mild laxative, which can help prevent constipation. Additionally, the dietary fiber in purslane supports a healthy digestive tract by promoting regular bowel movements and supporting the growth of beneficial gut bacteria .
Improves Skin Health: The vitamins A, C, and E in purslane are known for their skin-boosting properties. Vitamin A helps in the production of new skin cells, vitamin C aids in collagen synthesis, and vitamin E protects the skin from UV damage. Moreover, the plant’s antioxidants can help reduce the signs of aging, such as wrinkles and age spots .
May Reduce Cancer Risk: Some Studies suggest that the antioxidants and phytochemicals found in purslane, such as flavonoids and alkaloids, may have anti-cancer properties. These compounds help protect cells from DNA damage and reduce inflammation, both of which are factors in the development of cancer. While more research is needed, early findings are promising .
Purslane May Benefit Diabetics: A small clinical study found that people who ate purslane seeds ended up with a lower body mass index, lower serum triglyceride levels, and lower blood pressure than a control group. Although the study concludes that further research should be done, it is still very promising.
Supports Bone Health: Purslane is a Good source of calcium and magnesium, both of which are essential for maintaining strong bones. Calcium is the main mineral found in bones, while magnesium plays a crucial role in converting vitamin D into its active form, which helps the body absorb calcium. Including purslane in your diet can help support bone density and reduce the risk of osteoporosis.
May Help Reduce Menstrual Bleeding: Heavy Menstrual bleeding is one of the most common gynecological concerns and significantly impacts a person's quality of life. It also may lead to complications such as anemia, iron deficiency, anxiety, and depression. Some research indicates purslane can help reduce menstrual bleeding.
In a small, double blind, placebo controlled clinical trial, researchers discovered that people assigned female at birth who ate purslane seeds at specific times during their menstrual cycle experienced less blood loss. Their menstrual cycles also lasted for a fewer number of days.
Aejaz Iqbal is a Microbiologist, from Nadihal Bandipora
