One Weed That Deserves a Status Change

When I was a kid, my parents had a pretty good sized garden, and every summer my siblings and I were given the chore of weeding it every day before we could go swimming.  At first my mom had a rule that we had to weed one hour or one whole row, whichever was completed first.  She quickly realized that we were choosing the hour time limit--and that we spent that hour goofing off and having dirt clod fights, rotten tomato fights, etc., instead of weeding.  So then the rule became that we had to weed an entire row before we could quit.  It would be an understatement for me to say that I HATED weeding the garden.

It's funny how things change, because now, as an adult with my own gardens, I LOVE to weed!  I really do.  I find it therapeutic, and I gain a great sense of satisfaction from pulling every last little weed out of my garden boxes and flower beds.  (To answer your next question, no, unfortunately I don't have time to come weed your garden for you.)  ;) 

A couple weeks ago I discovered that in my conscientious endeavors to keep my gardens weed-free, I had been throwing away an abundant (and free!) crop of a very nutritious, tasty plant which I had been mistaking for a weed my whole life.  That plant is purslane--sometimes referred to as pigweed or verdolaga.

Purslane's scientific name is Portulaca oleracea.  Purslane is native to India, and is widely cultivated in India and Europe as a staple leafy vegetable.  Unfortunately, in its spread across other continents, it is generally recognized as a wild weed.  The seeds are viable for 40 years, and it is a very hardy plant which explains why it is so prolific.  It has small, round, thick dark green leaves, reddish stems, and yellow flowers.  Fresh tender leaves and stems can be served raw in salads, steamed gently as a side dish, or stir-fried with other similar greens and vegetables.  Fresh leaves can be used for juicing.  It is also used in soups and stews, and the mucilaginous substance in the leaves works as a thickening agent.  Its yellow flower buds are also edible and are most often used in salads.  Its seeds look like black tea powder granules and are often used in herbal beverages.  It has a slightly sour, salty yet mild taste, and I find it quite pleasant.

The health benefits of purslane are astounding.  It has very high levels of the omega-3 fatty acid ALA (the most of any green leafy vegetable) and small amounts of EPA and DHA (more than some fish oils), high levels of vitamin A, and significant levels of numerous other vitamins and minerals including vitamin C, riboflavin, thiamin, niacin, pyridoxine, iron, magnesium, manganese, potassium, calcium, copper, phosphorous, selenium, and zinc.  The surprising levels of Omega-3s are vital for proper heart health and maintaining proper cholesterol balance.  Potassium helps lower blood pressure.  The high levels of vitamin A make purslane ideal for eye health, treating skin conditions when used topically and consumed internally, and preventing cancer.  The wide range of minerals like iron, calcium, magnesium, and manganese promote strong healthy bones.  The high iron and copper content stimulate red blood cell production and boost circulation.  Purslane has traditionally been used in Chinese medicine, and is still used today, to treat a wide range of intestinal problems.  One caution regarding purslane is that it contains high levels of oxalic acid, so if you are susceptible to developing calcium-oxalate kidney stones, you may want to avoid consuming purslane.

I am always interested in the cancer-fighting potential of foods, and purslane packs quite a punch!  In addition to the antioxidants vitamins A and C, the reddish stems contain two important betalain alkaloid pigments, beta-cyanin and beta-xanthin, which are anti-mutagenic as well as antioxidant.  They prevent free radicals from causing mutations in healthy cells, which helps prevent the development of cancer.

Dandelions are another "weed" that have been shown to have strong anti-cancer properties.  You can look up my April, 2014, blog post about dandelions. 

I'm still enthusiastic about weeding, but I am more careful about which "weeds" I eliminate...and which ones I eat!

The Case For Salt

We've been told for years that too much salt intake causes high blood pressure, fluid retention, swelling, shortness of breath, and can lead to kidney and heart disease, heart attacks, etc.  However, the evidence from recent studies indicates that there is no connection between salt and heart disease.  In fact, reduction of salt intake actually increases the risk of heart failure.  So what's going on?

First of all, we need to understand the important role that salt plays.  There are Four Pillars that every human body requires:  Water, Iodine, proper Nutrition/Diet, and Salt.  Salt is actually the second-most needed compound after water.  The immune system needs it; the hormonal systems (adrenal & thyroid) need it; iodine needs it in order to work.  Salt influences nerve and heart function, blood pressure, blood sugar, brain function, digestive health, reproductive health, bone health (bones contain over 1/4 of the body's salt content), cellular processes,  water content, muscle cramps/tension, electrolytes, sleep, allergies, asthma and sinus issues.  Salt provides two elements which are essential for life, sodium and chloride.  The body cannot produce these on its own, so they must be obtained from the diet.  Salt intake must also be balanced with proper potassium levels.  Proper salt intake is especially important in hot weather or after strenuous workouts to replace nutrients lost through sweating.

Secondly, we need to understand that not all salt is equal.   Studies indicating the harm caused by high sodium diets don't distinguish between natural salt and table salt.  Natural salt is 84% sodium chloride and 16% naturally occurring trace minerals.  Table salt is 97.5% sodium chloride and 2.5% man-made chemicals.  Table salt is chemically processed, bleached, stripped of its beneficial minerals, dried at very high temperatures which changes its natural chemical structure, and has added anti-caking agents including aluminum, which is linked to Alzheimer's and cancer.  Although iodine may be added, any health benefit is negated.  Chemical table salt is added to almost all processed foods, meats, and snacks, and it is the overconsumption of this salt along with the high levels of refined sugar/fructose also present in processed foods that is linked to health problems.  The food industry has responded to the health concerns by creating waves of low-sodium food products.  However, instead of replacing the sodium with necessary minerals or other healthier alternatives, they substitute MSG or other artificial chemical ingredients to achieve the desired flavor.  "Low-sodium" doesn't equal "healthy."

There are many types of natural unrefined salt available including Himalayan Salt, Celtic Sea Salt, black lava salt, and Real Salt.  Remove the table salt from the table and replace it with natural salt for all seasoning and cooking.  (You could save the table salt for cleaning purposes.)  Avoid processed foods containing high amounts of sodium, and instead consume a diet of whole, raw, fresh foods salted to taste.

Now that you know the benefits...Pass the salt, please!