{"id":3271,"date":"2025-07-01T14:42:24","date_gmt":"2025-07-01T18:42:24","guid":{"rendered":"https:\/\/herbasimple.com\/blog\/?p=3271"},"modified":"2025-10-01T08:47:58","modified_gmt":"2025-10-01T12:47:58","slug":"manger-du-pourpier-bienfaits-et-recettes","status":"publish","type":"post","link":"https:\/\/herbasimple.com\/blog\/manger-du-pourpier-bienfaits-et-recettes\/","title":{"rendered":"Manger du pourpier : bienfaits et recettes"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Et si la mauvaise herbe qui pousse entre tes l\u00e9gumes \u00e9tait en fait un super-aliment ?<\/strong><br>Le pourpier (<em>Portulaca oleracea<\/em>), avec ses petites feuilles charnues et brillantes, a tout pour surprendre : riche en om\u00e9ga-3, en antioxydants et en mucilages. C&rsquo;est une herbe tr\u00e8s envahissante mais&#8230;elle soutient la sant\u00e9 intestinale tout en \u00e9tant anti-inflammatoire. Un beau mix !<br>Manger du pourpier : bienfaits et recettes \u2014 je l\u2019invite dans ton assiette avec des id\u00e9es simples et franchement d\u00e9licieuses. \ud83e\udd57\ud83d\ude0b<\/p>\n\n\n\t\t\t\t<div class=\"wp-block-uagb-table-of-contents uagb-toc__align-left uagb-toc__columns-1  uagb-block-f8d2ca10      \"\n\t\t\t\t\tdata-scroll= \"1\"\n\t\t\t\t\tdata-offset= \"30\"\n\t\t\t\t\tstyle=\"\"\n\t\t\t\t>\n\t\t\t\t<div class=\"uagb-toc__wrap\">\n\t\t\t\t\t\t<div class=\"uagb-toc__title\">\n\t\t\t\t\t\t\tTable des mati\u00e8res\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"uagb-toc__list-wrap \">\n\t\t\t\t\t\t<ol class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#quest-ce-que-le-pourpier\" class=\"uagb-toc-link__trigger\">Qu\u2019est-ce que le pourpier ?<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#noms-populaires\" class=\"uagb-toc-link__trigger\">Noms populaires<\/a><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#phytochimie-et-bienfaits-du-pourprier\" class=\"uagb-toc-link__trigger\">Phytochimie et bienfaits du pourprier<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#mucilages\" class=\"uagb-toc-link__trigger\">Mucilages<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#om\u00e9ga-3-v\u00e9g\u00e9tal-acide-alpha-linol\u00e9nique-ala\" class=\"uagb-toc-link__trigger\">Om\u00e9ga-3 v\u00e9g\u00e9tal : acide alpha-linol\u00e9nique (ALA)<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#vitamines-hydrosolubles\" class=\"uagb-toc-link__trigger\">Vitamines hydrosolubles<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#vitamines-liposolubles\" class=\"uagb-toc-link__trigger\">Vitamines liposolubles<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#min\u00e9raux-essentiels\" class=\"uagb-toc-link__trigger\">Min\u00e9raux essentiels<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#polyph\u00e9nols\" class=\"uagb-toc-link__trigger\">Polyph\u00e9nols<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#glutathion-alli\u00e9-du-foie\" class=\"uagb-toc-link__trigger\">Glutathion, alli\u00e9 du foie<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#choline-pour-le-cerveau-et-le-foie\" class=\"uagb-toc-link__trigger\">Choline, pour le cerveau et le foie<\/a><\/li><\/ul><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#pr\u00e9cautions-li\u00e9es-\u00e0-lacide-oxalique\" class=\"uagb-toc-link__trigger\">Pr\u00e9cautions li\u00e9es \u00e0 l&#039;acide oxalique<\/a><li class=\"uagb-toc__list\"><a href=\"#recettes-pour-manger-le-pourprier\" class=\"uagb-toc-link__trigger\">Recettes pour manger le pourprier<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#salade-croquante-au-pourpier-feta-et-melon-deau\" class=\"uagb-toc-link__trigger\">\ud83e\udd57 Salade croquante au pourpier, feta et melon d\u2019eau<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#omelette-pourpier-fines-herbes\" class=\"uagb-toc-link__trigger\">\ud83c\udf73Omelette pourpier &amp; fines herbes<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#r\u00e9f\u00e9rences\" class=\"uagb-toc-link__trigger\">R\u00e9f\u00e9rences<\/a><\/ul><\/ul><\/ul><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\n\n\n<h2 class=\"wp-block-heading\">Qu\u2019est-ce que le pourpier ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Le <strong>pourpier (<em>Portulaca oleracea<\/em>)<\/strong>, aussi appel\u00e9 \u00ab\u202f<strong>purslane<\/strong>\u202f\u00bb en anglais, est une plante annuelle rampante qui pousse spontan\u00e9ment au jardin sans qu\u2019on l\u2019ait invit\u00e9e. Et pourtant\u2026 c&rsquo;est une <strong>laitue gratuite<\/strong>\u202f!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ses <strong>tiges sont rondes et rouge\u00e2tres<\/strong>, souvent couch\u00e9es au sol, formant une \u00e9toile \u00e0 partir d\u2019un point central.<\/li>\n\n\n\n<li>Ses <strong>feuilles sont charnues et<\/strong> <strong>vert<\/strong> <strong>clair, obovales<\/strong> ou en goutte invers\u00e9e. Elles sont oppos\u00e9es ou en rosette sur la tige.<\/li>\n\n\n\n<li>Plus tard dans la saison, il produit de <strong>petites fleurs jaunes<\/strong> \u00e0 cinq p\u00e9tales, qui s\u2019ouvrent en plein soleil.<\/li>\n\n\n\n<li>Ces fleurs donnent ensuite de minuscules graines noires, tr\u00e8s fertiles.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"lyte-wrapper\" title=\"Le pourpier : une mauvaise herbe &agrave; manger !\" style=\"width:640px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_MJjaE3rIImY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/herbasimple.com\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMJjaE3rIImY%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/MJjaE3rIImY\" \/><meta itemprop=\"duration\" content=\"PT45S\" \/><meta itemprop=\"uploadDate\" content=\"2025-07-01T18:43:42Z\" \/><\/div><div id=\"lyte_MJjaE3rIImY\" data-src=\"https:\/\/herbasimple.com\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMJjaE3rIImY%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Le pourpier : une mauvaise herbe \u00e0 manger !<\/div><\/div><button tabindex=\"0\" class=\"play\"><\/button><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/MJjaE3rIImY\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/herbasimple.com\/blog\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FMJjaE3rIImY%2F0.jpg\" alt=\"Le pourpier : une mauvaise herbe &agrave; manger !\" width=\"640\" height=\"340\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Tu arraches \u00e7a sans le savoir ? Dommage : le pourpier, c\u2019est croquant, frais, comestible\u2026 et bourr\u00e9 de nutriments ! Dans cette courte vid\u00e9o, je te montre \u00e0 quoi il ressemble au jardin et pourquoi tu devrais le manger. \ud83e\udd57 \ud83c\udf3f Le pourpier est riche en om\u00e9ga-3, mucilages, glutathion et vitamine C \u2014 rien de moins. \ud83d\udcd6 Lis l\u2019article complet pour d\u00e9couvrir tous ses bienfaits sant\u00e9, ses valeurs nutritionnelles et des recettes simples et savoureuses \u27a4 https:\/\/herbasimple.com\/blog\/manger-du-pourpier-bienfaits-et-recettes\/ #pourpier #plantesauvage #portulacaoleracea #herboristerie #cueillette #saladesauvage #nutrition #plantesmedicinales Vous aimeriez pr\u00e9parer vos propres produits? Vous \u00eates libre de recevoir mon ebook gratuit : https:\/\/formation.herbasimple.com\/melanierq\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:640px;margin:5px auto;\"><\/div>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">En botanique, il fait partie de la famille des <strong>Portulacac\u00e9es<\/strong>. C&rsquo;est une plante pionni\u00e8re, capable de pousser dans les sols pauvres et tr\u00e8s ensoleill\u00e9s. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83c\udf1e <em>Petit clin d\u2019\u0153il phytophile :<\/em> le pourpier est une <strong>plante succulente<\/strong> \u2014 c\u2019est-\u00e0-dire qu\u2019elle emmagasine l\u2019eau dans ses tissus \u2014 ce qui lui donne cette texture craquante et mucilagineuse si agr\u00e9able en bouche.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Noms populaires<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le pourpier ne manque pas de surnoms \u00e0 travers la francophonie\u202f!<br>Selon les r\u00e9gions, on l\u2019appelle : <strong>pourpier mara\u00eecher<\/strong>, <strong>pourpier potager<\/strong>, <strong>grassette<\/strong>, <strong>pied-de-poule<\/strong> ou m\u00eame <strong>porcelane sauvage<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Des noms qui rappellent tant\u00f4t sa texture juteuse, tant\u00f4t son c\u00f4t\u00e9 un peu envahissant\u2026 c&rsquo;est une plante tr\u00e8s g\u00e9n\u00e9reuse. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Phytochimie et bienfaits du pourprier<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Un super-l\u00e9gume riche en eau \ud83d\udca7\u2026 et en nutriments :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mucilages<\/strong>, compos\u00e9 \u00e0 <strong>93\u202f% d\u2019eau<\/strong><\/li>\n\n\n\n<li><strong>Om\u00e9ga-3<\/strong> (acide alpha-linol\u00e9nique)<\/li>\n\n\n\n<li><strong>Vitamine C<\/strong> <\/li>\n\n\n\n<li>Min\u00e9raux : potassium, calcium, magn\u00e9sium, fer<\/li>\n\n\n\n<li>Polyph\u00e9nols<\/li>\n\n\n\n<li>Vitamine E<\/li>\n\n\n\n<li>B\u00eata-carot\u00e8ne<\/li>\n\n\n\n<li><strong>Glutathion<\/strong><\/li>\n\n\n\n<li><strong>Choline<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Mucilages<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le pourpier contient des <strong>mucilages<\/strong> qui lui permettent de capter beaucoup d&rsquo;eau. En fait, 93% du poids de la plante est de l&rsquo;eau.<br>Les mucilages <strong>prot\u00e8gent et apaisent les muqueuses digestives<\/strong>, tout en <strong>facilitant le transit intestinal<\/strong>.<br>On les appr\u00e9cie tout particuli\u00e8rement pour leur effet <strong>\u00e9mollient et rafra\u00eechissant<\/strong>, surtout en cas d\u2019irritation intestinale, de constipation l\u00e9g\u00e8re ou m\u00eame simplement pour soutenir le microbiote.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udca1 Et bonus\u202f: en plus d\u2019\u00eatre b\u00e9n\u00e9fiques pour l\u2019int\u00e9rieur, ils donnent au pourpier son petit croquant juteux !<\/p>\n\n\n\n<p class=\"has-black-color has-electric-grass-gradient-background has-text-color has-background has-link-color wp-elements-1 wp-block-paragraph\">Envie d&rsquo;en savoir plus sur les mucilages et les plantes qui en contiennent ? \ud83d\udc49 <a href=\"https:\/\/herbasimple.com\/blog\/les-mucilages-ce-truc-gluant\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Les mucilages ce truc gluant !<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Om\u00e9ga-3 v\u00e9g\u00e9tal : acide alpha-linol\u00e9nique (ALA)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le pourpier est l\u2019un des rares l\u00e9gumes \u00e0 contenir <strong>des acides gras polyinsatur\u00e9s om\u00e9ga-3<\/strong>, en particulier l\u2019<strong>acide alpha-linol\u00e9nique (ALA)<\/strong>, un pr\u00e9curseur des EPA\/DHA.<br>\u2192 R\u00f4le\u202f: soutient <strong>la sant\u00e9 cardiovasculaire<\/strong>, <strong>module l\u2019inflammation<\/strong>, et participe \u00e0 <strong>la fluidit\u00e9 des membranes cellulaires<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udca1 Il contient entre <strong>300 et 400 mg d\u2019ALA\/100g de feuilles fra\u00eeches<\/strong>, ce qui le place bien au-dessus de la moyenne des autres l\u00e9gumes \u00e0 feuilles.<\/p>\n\n\n\n<p class=\"has-black-color has-luminous-vivid-amber-to-luminous-vivid-orange-gradient-background has-text-color has-background has-link-color wp-elements-2 wp-block-paragraph\">Envie d\u2019un coup de pouce pour tes premiers pas avec les plantes ? \ud83c\udf3f Je t\u2019ai pr\u00e9par\u00e9 une page sp\u00e9ciale \ud83d\udc49<strong>&nbsp;<\/strong><a href=\"https:\/\/herbasimple.com\/blog\/debutant-commencez-ici\/\"><strong>D\u00e9butez par ici<\/strong>&nbsp;!<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamines hydrosolubles<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamine C<\/strong> ~21-27 mg\/100 g \u2192 puissante <strong>antioxydante<\/strong>, essentielle pour le <strong>syst\u00e8me immunitaire<\/strong>, la <strong>formation du collag\u00e8ne<\/strong>, et l\u2019<strong>absorption du fer<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamines B<\/strong> (traces de B1, B2, B3, B6, folates) \u2192 soutien du m\u00e9tabolisme \u00e9nerg\u00e9tique et des fonctions neuronales.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamines liposolubles <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamine E<\/strong> (\u03b1-tocoph\u00e9rol) ~12-22 mg\/100 g\u2192 <strong>antioxydant lipophile<\/strong> qui prot\u00e8ge les membranes cellulaires contre l\u2019oxydation, en synergie avec la vitamine C.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Provitamine A<\/strong> (b\u00eata-carot\u00e8ne) ~2 mg\/100 g\u2192 pr\u00e9cieuse pour <strong>la peau, la vision<\/strong> et la r\u00e9gulation immunitaire.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Min\u00e9raux essentiels<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Potassium<\/strong> ~442-494 mg\/100g \u2192 \u00e9quilibre hydrique, r\u00e9gulation de la pression art\u00e9rielle, transmission nerveuse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Magn\u00e9sium<\/strong> ~68-77 mg\/100g \u2192 relaxation musculaire, production d\u2019\u00e9nergie, soutien du syst\u00e8me nerveux.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Calcium<\/strong> ~65-90 mg\/100g \u2192 essentiel pour les os, les dents et la contraction musculaire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fer <\/strong> ~2 mg\/100 g \u2192 participe au transport de l\u2019oxyg\u00e8ne et \u00e0 la fonction cognitive.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Polyph\u00e9nols <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le pourpier contient plusieurs <strong>acides ph\u00e9noliques<\/strong> (notamment acide caf\u00e9ique, f\u00e9rulique, para-coumarique) et <strong>flavono\u00efdes<\/strong> (querc\u00e9tine, kaempf\u00e9rol, apig\u00e9nine et leurs h\u00e9t\u00e9rosides) aux propri\u00e9t\u00e9s antioxydantes, anti-inflammatoires et neuroprotectrices.<\/p>\n\n\n\n<p class=\"has-black-color has-electric-grass-gradient-background has-text-color has-background has-link-color wp-elements-3 wp-block-paragraph\"><em>\ud83d\udca1 Ces compos\u00e9s sont <strong>synergiques<\/strong> avec les vitamines C et E pour contrer le <strong>stress oxydatif<\/strong> et ralentir le vieillissement cellulaire.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Glutathion, alli\u00e9 du foie<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Parmi les nutriments vedettes du pourpier : <strong>le glutathion<\/strong> ~14,8 mg\/100 g \u2192 <strong>un des antioxydants les plus puissants de notre organisme<\/strong>\u2026 et surtout, <strong>le chouchou du foie<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pourquoi il est si pr\u00e9cieux pour ton foie :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Il intervient dans la <strong>phase II de la d\u00e9tox h\u00e9patique<\/strong>, o\u00f9 il se lie aux toxines pour les neutraliser et faciliter leur \u00e9limination.<\/li>\n\n\n\n<li>Il prot\u00e8ge les cellules du foie contre <strong>les radicaux libres<\/strong>, les m\u00e9taux lourds et les polluants environnementaux.<\/li>\n\n\n\n<li>Il aide \u00e0 <strong>r\u00e9g\u00e9n\u00e9rer les vitamines C et E oxyd\u00e9es<\/strong>, multipliant l&rsquo;effet antioxydant.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-black-color has-electric-grass-gradient-background has-text-color has-background has-link-color wp-elements-4 wp-block-paragraph\">\ud83d\udca1 <em>Une alimentation riche en glutathion (ou en pr\u00e9curseurs comme la cyst\u00e9ine) soutient le foie dans son travail quotidien<\/em>. <a href=\"https:\/\/herbasimple.com\/blog\/phytochimie-pour-lharmonie-du-foie\/\" target=\"_blank\" rel=\"noreferrer noopener\">Le glutathion intervient dans la phase d\u00e9tox 1 et 2 du foie.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Choline, pour le cerveau et le foie<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le pourpier contient aussi un autre composant int\u00e9ressant : la <strong>choline<\/strong> ~22-40 mg\/100 g \u2192 associ\u00e9 \u00e0 la <strong>m\u00e9moire<\/strong>, \u00e0 la <strong>sant\u00e9 du foie<\/strong>, et au <strong>m\u00e9tabolisme des graisses<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 quoi sert la choline ?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elle participe \u00e0 la <strong>synth\u00e8se de l\u2019ac\u00e9tylcholine<\/strong>, un neurotransmetteur cl\u00e9 pour la m\u00e9moire et la concentration.<\/li>\n\n\n\n<li>Elle est indispensable \u00e0 la <strong>structure des membranes cellulaires<\/strong> (via la phosphatidylcholine).<\/li>\n\n\n\n<li>Elle <strong>pr\u00e9vient l\u2019accumulation de lipides dans le foie<\/strong>.<\/li>\n\n\n\n<li>Elle intervient dans la <strong>m\u00e9thylation<\/strong>, un processus de d\u00e9toxification.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-black-color has-electric-grass-gradient-background has-text-color has-background has-link-color wp-elements-5 wp-block-paragraph\">\ud83d\udca1 Il y a tr\u00e8s peu de v\u00e9g\u00e9taux riches en choline alors le pourprier est vraiment une plante d&rsquo;exception<strong> <\/strong>pour <strong>ton cerveau et ton foie<\/strong>. La choline intervient surtout dans la phase <a href=\"https:\/\/herbasimple.com\/blog\/phytochimie-pour-lharmonie-du-foie\/\" target=\"_blank\" rel=\"noreferrer noopener\">d\u00e9tox phase 2 du foie<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pr\u00e9cautions li\u00e9es \u00e0 l&rsquo;acide oxalique<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Le <strong>pourpier<\/strong> contient de l\u2019acide oxalique, <strong>environ 300 \u00e0 1300 mg pour 100 g<\/strong> de plante fra\u00eeche selon les vari\u00e9t\u00e9s et les conditions de culture.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En comparaison :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les <strong>\u00e9pinards crus<\/strong> contiennent en moyenne <strong>400 \u00e0 1260 mg d\u2019oxalates<\/strong>\/100 g<\/li>\n\n\n\n<li><strong>Amandes<\/strong> : <strong>450 \u00e0 470 mg<\/strong>\/100 g<\/li>\n\n\n\n<li>Les tiges de <strong>rhubarbe<\/strong> <strong>450 \u00e0 650\u202fmg<\/strong>\/100 g <\/li>\n\n\n\n<li>Les <strong>bettes \u00e0 carde<\/strong> : <strong>645 \u00e0 775 mg<\/strong>\/100g<\/li>\n\n\n\n<li>L\u2019<strong>oseille<\/strong> : jusqu\u2019\u00e0 <strong>1300 mg<\/strong>\/100 g <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Donc <strong>le contenu en oxalate du pourpier est comparable aux \u00e9pinards crus.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49Si tu souffres de <strong>calculs r\u00e9naux \u00e0 oxalate<\/strong>, mieux vaut limiter les portions (une poign\u00e9e de salade de pourpier = ok en g\u00e9n\u00e9ral).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49Associe-le \u00e0 du <strong>calcium (yaourt, feta)<\/strong> : les oxalates se lient au calcium dans l\u2019intestin, r\u00e9duisant leur absorption.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour la majorit\u00e9 des gens, une consommation mod\u00e9r\u00e9e de pourpier frais fait partie d\u2019une alimentation saine et vari\u00e9e \u2014 inutile de stresser si tu n\u2019as pas de pr\u00e9disposition aux calculs r\u00e9naux.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Recettes pour manger le pourprier<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83e\udd57 <strong>Salade croquante au pourpier, feta et melon d\u2019eau<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pourpier frais (feuilles et tiges tendres)<\/li>\n\n\n\n<li>D\u00e9s de melon d\u2019eau ou de cantaloup<\/li>\n\n\n\n<li>Feta \u00e9miett\u00e9e<\/li>\n\n\n\n<li>Menthe fra\u00eeche<\/li>\n\n\n\n<li>Un filet d\u2019huile d\u2019olive + citron<br>\ud83d\udcdd <em>Le contraste sucr\u00e9-sal\u00e9 + le croquant mucilagineux du pourpier = wow.<\/em><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"512\" height=\"512\" data-src=\"https:\/\/i0.wp.com\/herbasimple.com\/blog\/wp-content\/uploads\/2025\/07\/Salade-au-pourprier-melon-deau.png?resize=512%2C512&#038;ssl=1\" alt=\"Salade au Pourprier (Portulaca oleracea), melon d'eau, fromage feta et menthe\" class=\"wp-image-3282 lazyload\" data-srcset=\"https:\/\/i0.wp.com\/herbasimple.com\/blog\/wp-content\/uploads\/2025\/07\/Salade-au-pourprier-melon-deau.png?w=512&amp;ssl=1 512w, https:\/\/i0.wp.com\/herbasimple.com\/blog\/wp-content\/uploads\/2025\/07\/Salade-au-pourprier-melon-deau.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/herbasimple.com\/blog\/wp-content\/uploads\/2025\/07\/Salade-au-pourprier-melon-deau.png?resize=150%2C150&amp;ssl=1 150w\" data-sizes=\"(max-width: 512px) 100vw, 512px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 512px; --smush-placeholder-aspect-ratio: 512\/512;\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udf73<strong>Omelette pourpier &amp; fines herbes<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2-3 \u0153ufs battus<\/li>\n\n\n\n<li>Pourpier hach\u00e9<\/li>\n\n\n\n<li>Ciboulette, basilic ou estragon<\/li>\n\n\n\n<li>Fromage r\u00e2p\u00e9 si d\u00e9sir\u00e9<br>\ud83d\udcdd <em>Ajoute le pourpier juste avant de plier l\u2019omelette pour garder sa texture fra\u00eeche.<\/em><\/li>\n<\/ul>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-white-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-6 wp-block-paragraph\"><strong>As-tu d\u00e9j\u00e0 go\u00fbt\u00e9 au pourpier sauvage ?<\/strong><br>Partage ton exp\u00e9rience en commentaire, je te r\u00e9ponds avec plaisir \ud83c\udf74\ud83c\udf31<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">R\u00e9f\u00e9rences<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Simopoulos AP, Duke JA et coll. <em>Common purslane: a source of omega-3 fatty acids and antioxidants<\/em>. J Am Coll Nutr. 1992,11(4).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uddin MK et coll. <em>Purslane weed (Portulaca oleracea): a prospective plant source of nutrition, omega-3 fatty acid, and antioxidant attributes<\/em>. ScientificWorldJournal. 2014.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">USDA FoodData Central, <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169274\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">Purslane, raw<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Passeport Sant\u00e9, <a href=\"https:\/\/www.passeportsante.net\/fr\/Nutrition\/EncyclopedieAliments\/Fiche.aspx?doc=pourpier-bienfaits-preparation-cette-salade\">Pourprier : bienfaits, pr\u00e9paration de cette salade<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Et si la mauvaise herbe qui pousse entre tes l\u00e9gumes \u00e9tait en fait un super-aliment ?Le pourpier (Portulaca oleracea), avec&hellip;<\/p>\n","protected":false},"author":2,"featured_media":3281,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"pagelayer_contact_templates":[],"_pagelayer_content":"","_uag_custom_page_level_css":"","_exactmetrics_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[253,1],"tags":[464,460,71,459,465,462,458,463,461],"class_list":["post-3271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-plantes-medicinales","category-recettes","tag-cuisine-sauvage-sante","tag-plante-sauvage-comestible","tag-plantes-comestibles","tag-portulaca-oleracea","tag-pourpier-acide-oxalique","tag-pourpier-bienfaits","tag-pourpier-comestible","tag-pourpier-omega-3","tag-salade-pourpier-recette"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Manger du pourpier : bienfaits et recettes - Herbasimple<\/title>\n<meta name=\"description\" content=\"Manger du pourpier : bienfaits et recettes. 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