Little hogweed, pusley, and wild portulaca are just some of the names of one of the most underrated plants on the planet, purslane. About a month ago, one of our members, Sharon A, suggested I might look into purslane microgreens nutrition. And I did. What a surprise!
Called pourpier in France and verdolaga in Mexico, purslane microgreens (“Portulaca Oleracea”) are a leafy green plant with a lemony, tart taste, and remarkable nutritional benefits, including high levels of omega-3 fatty acids, antioxidants, and vitamins such as Vitamin C, E, and beta-carotene for heart, brain, and digestive health, weight loss, and immune system boosting.
As more people turn towards healthy eating, microgreens are gaining popularity for their concentrated nutritional value and versatility. Purslane microgreens are even more potent than mature plants, with higher concentrations of phytonutrients per gram of weight.
In this post, I provide detailed insight into the complete nutritional value of purslane microgreens and highlight why these tiny greens should be a staple in any healthy diet.
- What is Purslane Microgreens?
- The Unmatched Nutritional Profile of Purslane Microgreens
- The Benefits of Incorporating Purslane Microgreens in Your Diet
- Purslane Microgreens and Weight Loss
- Purslane Microgreens and Heart Health
- Purslane Microgreens and Brain Health: A Potential New Superfood Antioxidant
- Purslane Microgreens and Digestive Health
- Purslane Microgreens and Immune System Boosting Properties
- Purslane Microgreens: Precautions and Things to Keep in Mind
- Recipes and Recommendations for Using Purslane Microgreens in Your Cooking
- Purslane Microgreens Frequently Asked Questions (FAQs)
What is Purslane Microgreens?
Young seedlings of the purslane plant are referred to as purslane microgreens and are grown for their delicate shoots and leaves. They are becoming increasingly well-known in the culinary world thanks to their distinct flavor, high nutritional value, and simplicity of cultivation.
An annual succulent, purslane grows in all parts of the world and is a typical food in Europe, Asia, and Africa. It is an exciting food addition and has a sour and salty flavor. Since ancient times, people have consumed the entire plant, including the leaves, stalks, and flowers. Humans have used purslane since the beginning of time. It is a crucial component of traditional Chinese medicine.
Once you have the plant, it will readily self-seed, which means that the tiny, shiny, black, 1-mm long seeds will fall to the ground and grow the following year without your intervention. They are, therefore, a fantastic source of microgreens that can grow quickly. See my article, The Easy Guide® To Growing Microgreens at Home.
It can endure difficult growth situations and reproduces quickly. Therefore, it is frequently found in untended gardens or between cracks in the sidewalk. It is regarded as a weed in many regions of the world.
As a nutritional supplement, purslane microgreens can be either fresh or dried. The new form, which may be consumed raw or cooked, has a flavor reminiscent of artichoke hearts. The dried version is typically pounded into a powder and used as a food addiction or health supplement.
The leaves of the purslane microgreens resemble small jade plants. Those leaves release a citrus, earthy smell when you pick them. Watercress, arugula, and spinach can all be substituted with great success with purslane. They make a nutritious addition to salads or other foods and are wholesome. It is also widely grown as a decorative plant resembling jade plants.
The Unmatched Nutritional Profile of Purslane Microgreens
Portulaca oleracea L. is the scientific name for the purslane plant and is valued for its high nutritional content. One of the most significant benefits of purslane microgreens is their high content of vitamins and minerals. It is a good source of calcium, magnesium, potassium, Omega-3 fatty acids, and vitamins A, C, and E.
Along with omega-3s, it is a good source of the B vitamins thiamine (B1), niacin (B3), pyridoxine (B6), and folate (B9), as well as calcium, iron, magnesium, phosphorus, potassium, copper, manganese, and vitamins A (in the form of carotenoids), C, and riboflavin (B2).
More nutrients may be present in purslane microgreens than in their mature forms. According to one study, purslane’s antioxidant capacity was 24% higher in 15-day microgreens than in 60-day mature plants.1
Purslane microgreens are incredibly easy to grow, making them a popular choice for home gardeners who want to add a new dimension to their edible garden. The growing process is straightforward, typically around 8-14 days to harvest them after sowing. They can be grown in soil or hydroponically and do not require much light or space.
Check out my Microgreens Growers Secrets Ebook Sale to start growing and getting purslane microgreens benefits.
Nutrition Facts of Purslane
According to the USDA National Nutrient Database, 100 g of purslane offers:
|Total lipid (fat)||0.36 g|
|Carbohydrates, by difference||3.39 g|
|Sodium, Na||45 mg|
|Calcium, Ca||65 mg|
|Iron, Fe||1.99 mg|
|Magnesium, Mg||68 mg|
|Phosphorus, P||44 mg|
|Potassium, K||494 mg|
|Zinc, Zn||0.17 mg|
|Copper, Cu||0.113 mg|
|Manganese, Mn||0.303 mg|
|Selenium, Se||0.9 µg|
|Vitamin A, IU||1320 IU|
|Vitamin C, total ascorbic acid||21 mg|
|Pantothenic acid||0.036 mg|
|Vitamin B-6||0.073 mg|
|Folate, food||12 µg|
|Folate, DFE||12 µg|
|Choline, total||12.8 mg|
Alpha-linolenic acid is an omega-3 fatty acid that is a fantastic source and crucial for human growth and development and illness prevention.
Compared to spinach, which has.89 mg of omega-3 fatty acids per gram, purslane microgreens have 4 mg of omega-3 fatty acids.
The largest concentration of alpha-linolenic acid, an omega-3 fatty acid necessary for human nutrition, may be found in purslane microgreens. Alpha-linolenic acid (ALA) is present in purslane at 300–400 mg per 100 g, 400% higher than in spinach microgreens. Eicosapentaenoic acid (EPA), absent from flax oil, is also present at 0.01 mg per gram.
Purslane microgreens are a terrific addition to your home garden or microgreens business because they are simple to grow.
Let’s now look at the benefits of the humble purslane microgreen and what they offer to a healthy lifestyle.
The Benefits of Incorporating Purslane Microgreens in Your Diet
Purslane has been used for centuries for both culinary and medicinal purposes. But it is only in recent years that purslane microgreens have gained popularity as a nutrient-rich superfood.
Incorporating Purslane microgreens into your diet offers numerous benefits for your overall health and wellness. They are low-calorie, nutrient-dense food that can boost your health. They are packed with essential vitamins, minerals, and phytochemicals that help maintain a healthy body.
A primary benefit of purslane microgreens is their high content of omega-3 fatty acids, which are essential polyunsaturated fats that the body needs to maintain its cellular function, particularly those that contribute to brain health. Omega-3s also reduce inflammation, help prevent heart disease and support good vision.
Vitamins A and C enhance the immune system, which helps fight off infections and diseases. Folate is essential for neurological development, and magnesium and potassium are essential minerals that help regulate the body’s functions, such as blood pressure, muscle and nerve function, and brain activity.
P-Coumaric acid is another antioxidant found in purslane microgreens. Studies have shown to protect the body against the toxic effects of carcinogens.
Another advantage of purslane microgreens is that they are low in calories and fat while high in dietary fiber. This makes them an ideal food to support long-term weight management goals. A fiber-rich diet can promote a sense of fullness, reducing the likelihood of overeating. It also helps regulate bowel movements, maintains healthy digestion, and supports the growth of good gut bacteria.
Another compelling reason to add purslane microgreens to your diet is that they are easy to grow and add variety to your meals.
Incorporating purslane microgreens into your diet can offer significant health benefits. Eating purslane microgreens regularly can help reduce the risk of chronic diseases, aid weight management, and support healthy digestion. Plus, they are versatile and easy to incorporate into your daily meals.
Looking to improve your overall health and well-being? Adding purslane microgreens to your diet is an excellent step to take.
Purslane Microgreens and Weight Loss
93% of the weight of purslane is made up of pure water. Numerous essential nutrients are abundant in the remaining 7% of the plant. Purslane has 20 calories per 100 grams and is an excellent dietary option for people trying to limit their calorie consumption while still getting all the essential nutrients. Purslane is also a herb that promotes weight loss.
If you consume purslane regularly, you may be able to reduce weight, according to one study. Additionally, it brings down lipid and cholesterol levels.
Weight loss can be difficult, but incorporating purslane microgreens into your diet may help. Here are a few ways they could be beneficial when trying to shed pounds:
|High Fiber Content||One of the main reasons purslane microgreens are thought to aid in weight loss is their high fiber content. Fiber is essential for weight loss because it keeps you feeling fuller for extended periods. You may eat less throughout the day, reducing your overall calorie intake.|
|Low Calorie||Purslane microgreens are incredibly low in calories, making them ideal for losing weight. With only a few calories per serving, you can eat plenty of these microgreens without worrying about overindulging in calories.|
|Anti-Inflammatory Properties||Obesity is often associated with chronic inflammation in the body. Purslane microgreens have been shown to have anti-inflammatory properties, which could help alleviate inflammation and potentially aid in weight loss.|
|Blood Sugar Regulation||Consuming purslane microgreens may also help regulate blood sugar levels. This is important for weight loss because spikes and crashes in blood sugar can cause cravings and overeating.|
|Nutrient-Dense||While weight loss is often focused on calorie counting, it’s essential to consider a food’s nutrient density. Purslane microgreens are incredibly nutrient-dense, packing many vitamins and minerals into every bite. When trying to lose weight, you must ensure you’re still getting all the necessary nutrients for your body to function correctly.|
Purslane Helps Manage Diabetes
Short-term clinical studies have shown that purslane microgreens seeds can lower body mass index (BMI), weight, and other metrics. Additionally, scientists concluded that type 2 diabetics may benefit from ingesting the seeds. Their anthropometric measurements, serum lipid levels, and blood pressure can improve.
Another study found that the polyunsaturated fatty acid, flavonoid, and polysaccharide-rich purslane microgreens seeds helped manage type 2 diabetes.
Overall, incorporating purslane microgreens into your diet can be beneficial when trying to lose weight. With their high fiber content, low-calorie count, anti-inflammatory properties, blood sugar regulation potential, and nutrient-dense nature, these microgreens could be a powerful tool for those on a weight loss journey.
Purslane Microgreens and Heart Health
Several recent studies show that your heart and circulatory system will thank you for eating purslane microgreens. Among vegetables, it also has a lot of omega-3 fatty acids. Omega-3 fatty acids are crucial for keeping your arteries healthy.
They can help avoid strokes, heart attacks, and other types of heart disease. Purslane microgreens contain the most incredible quantities of omega-3 fatty acids of any terrestrial plant.
Medicinally purslane is a soothing, healing plant that can be used for high blood pressure, anemia, rickets, diabetes, fevers, and blood disorders. The crimson stem of purslane is a sign that it benefits the blood. It can be a calming, healing remedy for high blood pressure, anemia, rickets, diabetes, fevers, and blood problems.
How do purslane microgreens promote heart health?
Here are some of the ways that purslane microgreens may benefit the heart:
|Lowering blood pressure||The high potassium levels in purslane microgreens may help lower blood pressure by relaxing blood vessels and reducing the risk of hypertension.|
|Reducing inflammation||The antioxidant compounds in purslane microgreens help reduce inflammation, a critical factor in developing heart disease.|
|Lowering cholesterol levels||The fiber in purslane microgreens may help lower LDL cholesterol (the “bad” cholesterol) and triglycerides, reducing the risk of heart disease.|
|Supporting healthy blood vessels||The omega-3 fatty acids in purslane microgreens help support the health of blood vessels and reduce the risk of atherosclerosis (hardening and narrowing of the arteries).|
|Preventing blood clots||The antioxidants in purslane microgreens may help prevent blood clots from forming, reducing the risk of heart attack and stroke.|
Purslane microgreens are a nutrient-rich superfood that can be valuable to any diet. Their high omega-3 fatty acids, vitamins, minerals, antioxidants, and fiber make them especially beneficial for heart health. By incorporating purslane microgreens into your diet, you can enjoy their many health benefits and support your heart health at the same time.
Purslane Microgreens and Brain Health: A Potential New Superfood Antioxidant
Microgreens are to contain between 5 and 40 times more nutrients than their fully grown counterparts. And purslane microgreens are gaining interest in the scientific community for their brain-boosting benefits.
Purslane microgreens may have advantages for your brain health. The brain has a high energy need and is a highly metabolic organ. Reactive oxygen species (ROS), which produce oxidative stress and are a cause of neurological illnesses like Alzheimer’s, Parkinson’s, and glaucoma, are exposed to high levels in the brain as a result of this high energy demand.
Antioxidants in purslane microgreens, particularly flavonoids, have been shown to possess neuroprotective properties that counteract oxidative stress in the brain. They also enhance blood flow and oxygen delivery to the brain, which improves cognitive function.
A 2019 study examined purslane microgreens’ impact on oxidative stress in rats. It was published in the Journal of Food Science and Technology. According to the study, rats given purslane microgreens had much lower ROS levels and higher antioxidant defenses in the brain.2
Another study indicated that purslane extract flavonoids exhibited potent antioxidant activity that decreased the development of amyloid beta plaques in the brain, a characteristic of Alzheimer’s disease. The Journal of Alzheimer’s Disease also published this study.
A nutrient-rich meal with potential brain-boosting properties is purslane microgreens. They have significant antioxidant concentrations, which shield the brain from oxidative damage and enhance cognitive performance. Purslane microgreens are an easy and delightful approach to improving your brain health. However, more human research is required to support these results.
Purslane Microgreens and Digestive Health
One of the most notable benefits of purslane microgreens is their positive effect on digestive health.
One of the most important nutrients found in purslane microgreens is fiber. Fiber is an essential nutrient that the body needs to maintain a healthy digestive system. It helps to keep food moving through the digestive tract, prevents constipation, and makes it easier for the body to absorb nutrients.
In addition to fiber, purslane microgreens are high in vitamins A and C. These vitamins are essential for maintaining a healthy gut lining and preventing inflammation and the formation of harmful bacteria. Studies have shown that regularly consuming these vitamins can reduce the risk of colon cancer, a significant digestive health concern.
Another critical nutrient found in purslane microgreens is omega-3 fatty acids. These healthy fats are essential for reducing inflammation, contributing to digestive issues such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). They can also help to improve gut motility, which can help to alleviate constipation and other digestive issues.
So, how can you incorporate purslane microgreens into your diet? One of the easiest ways is to add them to your salads, sandwiches, slices of pizza, and tacos. They have a pleasant, tangy flavor that pairs well with various ingredients. You can also use them as a garnish on top of soups or stews or blend them into smoothies for an extra boost of nutrients.
Purslane microgreens are incredibly beneficial food for promoting digestive health. They are high in fiber, vitamins, and omega-3 fatty acids, essential for maintaining a healthy gut.
Whether you add them to your salads, blend them into smoothies, or use them as a topping for your favorite dishes, incorporating purslane microgreens into your diet is a simple and tasty way to support your digestive health.
Beat Oral Lichen Planus with Purslane Microgreens
A condition called oral lichen planus affects the mucus lining of your mouth. Swelling, white patches, and redness in your mouth are symptoms.
One study involved the administration of purslane. Purslane was given to participants in an experiment who had oral lichen planus for three months. According to the test results, it helped to lessen the severity of oral lichen planus symptoms.
Purslane Microgreens and Immune System Boosting Properties
Purslane microgreens have long been a staple in traditional medicine, where they were believed to boost the immune system and help ward off a range of ailments. Recent scientific research has supported these claims, confirming that purslane microgreens are a potent immune system booster.
One of the most impressive benefits of Purslane microgreens is their role in reducing inflammation. This is especially important in supporting a healthy immune system, as chronic inflammation can weaken the body and make it more susceptible to diseases. This is because inflammation is the body’s natural response to stress, injury, or harmful toxins.
However, when this response is prolonged or unchecked, it can lead to chronic inflammation, damaging body tissues and increasing the risk of chronic diseases like heart disease, cancer, and autoimmune disorders.
Purslane microgreens have been shown to help reduce inflammation by inhibiting the activity of a protein called NF-κB, which triggers the production of inflammatory proteins in the body. When NF-κB is inhibited, it lowers the production of inflammatory cytokines and helps to reduce inflammation throughout the body. This reduces the burden on the immune system, thereby eliciting an immune system boost.
Furthermore, purslane microgreens are also rich in antioxidants – compounds that protect the cells in your body from damage caused by free radicals. These harmful molecules are produced naturally by the body as by-products of metabolic processes or when exposed to harmful toxins. Antioxidants in the diet help to prevent this damage by neutralizing the free radicals and protecting the immune system.
Purslane microgreens offer an impressive range of immune-boosting benefits, making them a valuable addition to any healthy diet. With their high nutrient content and antioxidant and anti-inflammatory properties, purslane microgreens are a versatile and flavorful way to maintain good health and a robust immune system. Including these microgreens in your diet can help your body stay healthy, improve your overall wellness, and support your body’s natural defense against illness and disease.
Purslane Microgreens: Essential Safety Tips and Precautions 4
Oxalates are prevalent in purslane. Oxalates cause kidney stones. Hence it may be problematic for people prone to developing these stones. Purslane cultivated in the shadow could contain more oxalates than plants frequently exposed to sunlight. If you’re concerned about oxalate concentration, consider combining it with yogurt, which can significantly reduce oxalate levels.
Any vegetable high in oxalate, such as purslane, lower calcium absorption, depleting the body of calcium. Additionally, women are more likely to experience calcium shortage because of the high oxalate concentration in their bodies.
Low Salt Diet
Purslane is saltier than other vegetables. You should watch your purslane intake when on a low-sodium diet to avoid consuming too much salt.
Recipes and Recommendations for Using Purslane Microgreens in Your Cooking
The culinary world has taken notice of purslane microgreens due to their superb flavor and health advantages. These microgreens are a versatile component that can be used in various meals thanks to their juicy, slightly sour leaves and delicate texture.
Purslane microgreens can provide taste and nutrition to a variety of foods. Purslane microgreens are frequently used to give salads, rice dishes, stir-fries, and soups an acidic, salty flavor and juicy texture. You can eat it cooked or uncooked. The broth thickens wonderfully when it is added to stews and soups.
Purslane looks succulent, with fleshy, hairless, rounded leaves growing on reddish, branched stems. The stalkless little yellow flowers are nestled singly or in groups in the terminal cluster of new growth.
Purslane microgreens are a tantalizing treat for the senses, offering sweet citrusy notes and a tender, crisp texture.
Suppose you want to add more nutrition and exciting new flavors to your meals. In that case, purslane microgreens are worth considering. Here are some recipes and recommendations to get you started.
Recipes and Recommendations
Purslane microgreens have a tangy flavor and are crisp, mucilaginous, or slippery when eaten. This slickness has a really calming effect on our entire digestive system. See my article, What Do Microgreens Taste Like?
|Top Salads and Sandwiches||Purslane microgreens have a crisp texture and citrusy flavor that works well in salads and sandwiches. You can use them instead of lettuce or other greens to add variety to your meals. Add them to a simple salad with tomatoes, cucumbers, and a light vinaigrette dressing. Or use them as a topping for a grilled cheese sandwich or avocado toast.|
|Add to Smoothies||Purslane microgreens are a nutritious addition to any smoothie. They can add a fresh, tangy taste that pairs well with bananas, mangoes, and berries. Blend them into a green smoothie with some almond milk, Greek yogurt, honey, and frozen tropical fruits for a refreshing and nutrient-packed drink.|
|Mix into Sauces and Dressings||Purslane microgreens can make a delicious and nourishing addition to any sauce or dressing. They can add a punch of flavor and nutritional value to any dish. Blend some into a homemade pesto sauce for your pasta, or add to your favorite salad dressing for a healthier boost.|
|Use as a Garnish||Purslane microgreens make an excellent garnish for many dishes. They add color and flavor that can elevate any meal. Sprinkle some on top of your soup, scrambled eggs, or roasted vegetables for a restaurant-worthy presentation.|
|Make a Purslane Microgreens Hummus||Purslane microgreens can take your hummus game to the next level. It is a quick and easy recipe that requires minimal prep and takes only a few minutes. Blend chickpeas, tahini sauce, garlic, lemon juice, salt, and pepper in a food processor until smooth. Add an appropriate amount of water to reach your desired consistency. Finally, add a handful of purslane microgreens and blend for a few seconds to mix them in.|
Purslane microgreens are a nutrient-dense and flavor-packed ingredient that can bring an exciting twist to your meals. Whether you use them in salads, sandwiches, sauces, or smoothies, they add a unique flavor and nutritional value that no other ingredient can match.
Experiment with different recipes and get creative with your usage. You may find that purslane microgreens have become your new favorite superfood.
Purslane Microgreens Frequently Asked Questions (FAQs)
- Are purslane microgreens safe to consume daily?
Microgreens made from purslane are very nutrient-dense. The numerous health benefits of purslane microgreens include their high vitamin and mineral content, omega-3 fatty acid content, and antioxidant value. Some clinical trials might propose dosages. For instance, patients with diabetes received 180 mg of purslane microgreens extract daily. The dosage suggestions include ethanol, aqueous purslane microgreens extracts, and powdered seeds at 1 to 30 g daily in divided dosages.
- Do purslane microgreens benefit the kidneys?
Purslane microgreens have a lot of oxalates. Oxalates can cause kidney stones. Therefore it might be a problem for those prone to developing them. Compared to plants regularly exposed to sunshine, purslane microgreens grown under red light may have higher amounts of oxalate. If the oxalate content worries you, mix it with yogurt to reduce oxalate levels significantly. Read my article, Can Microgreens Make You Sick?
- Are purslane microgreens beneficial for the liver?
Consuming purslane microgreens lowers oxidative stress, which helps reduce the risk of cholestasis-induced liver fibrosis. Additionally, it can lessen collagenolytic activity and profibrogenic cytokines. It may consequently result in the activation of hepatic stellate cells.
- When should you eat purslane microgreens?
Purslane microgreens are relatively easy to grow but are not accessible in food stores. Nonetheless, it is frequently available in spring and early fall farmer’s markets. In addition, purslane microgreens seeds are often available at garden shops or online so that you may cultivate your own.
- Are purslane microgreens good for hair growth?
Purslane microgreens contain Omega 3, which benefits hair and skin, enhancing suppleness and hydration while decreasing irritation. So, if you start putting this into your diet, your hair will be bouncy and lustrous in no time.
- Uddin, Kamal & Quan, Li & Hasan, Mahmudul & Motmainna, Mst & Madom, Mohammed. (2020). Purslane: A perspective plant source of nutrition and antioxident. Plant Archives. 20. 1624-1630. https://www.researchgate.net/publication/342509390_Purslane_A_perspective_plant_source_of_nutrition_and_antioxident
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