Salsify is a vegetable with high health benefits.
It helps in reducing blood pressure, increasing the strength of the immune system, increase hair growth, stimulate circulation, change many digestive system functions for better health, increase metabolism and has a positive effect on the mineral density of the bone.
What is Salsify?
Salsify belongs to a plant sunflower family called Asteraceae, but the name salsify named for some plants that go under two different genera.
The scientific name Scorzonera hispanica is called after black salsify or Spanish salsify, which is the most common type of salsify. Salsify’s leaves are above the ground, its shape is large and broad, beneath the ground it has a long, black root with a taped end and sometimes its length reaches a one meter.
The part which consumed is the root, The black peel is taken off before preparation and the fleshy interior is the edible one.
This healthy vegetable originates from Southern Europe and the Middle East, but it is thought that salsify actually originates from Spain. It is consumed in most of Europe and hard to see it outside or even in the United Kingdom (U.K), and that is because salsify can not grow in other conditions.
Salsify is well known in Germany, the Netherlands, Belgium, and other central and southern European countries.
Black salsify may be consumed as a normal vegetable to complete meals that contain peas and carrots, and that is after boiling and peeling off the skin.
It is a common replacement to asparagus and can be added to many dishes in the same way such as white bechamel sauces with broccoli or cauliflower. Salsify can be eaten also similar to vegetable tempura after boiling and frying it deeply.
As we mentioned before, black salsify has not cultivated or even exported to other areas outside Europe, but nowadays it has been found in a few exotic food store and import areas in North America.
That is because black salsify is a rich vegetable of many beneficial nutrients and compounds, which makes it one of the most vegetables that improve your health.
In the following lines some of these important health benefits.
Salsify Nutrition Facts
Salsify is considered one of the most rich sources of vitamins and minerals. It has a large amount of minerals such as iron, potassium, calcium, manganese, phosphorous, magnesium and copper.
And also it has some vitamins like vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), vitamin B6, vitamin B9 (folate) and vitamin C (ascorbic acid). Salsify has also great amounts of protein, inulin and dietary fibre.
Health Benefits of Salsify
Here are some health benefits you can get from consuming salsify:
Regulates Blood Pressure
The high potassium content and low sodium content in salsify make it work as a vasodilator, it reduces the stress of blood vessels and arteries, and thus decrease the tension on the cardiovascular system, and thus resolve any blood pressure problems and stop any chance of blood clots, heart attacks and strokes. Salsify gives the body about 15 % of the Daily Recommended Intake (RDI) of potassium in a single serving.
One of the great roles of potassium is the power to speed up cognitive ability, and this is by elevating the amount of blood flow to the brain that vasodilation can stimulate.
Potassium is also a major mineral in building strong bones.
Salsify can increase the health of your digestive system by many functions it involves in. One meal of salsify may provide with 20 % of the Recommended Daily Intake (RDI) that the body needs.
These dietary fibres can change your digestive health for the better. they assist in stopping constipation, moves your bowels along, increase the movement of food through the gastrointestinal tract.
These dietary fibres may also stop more dangerous conditions like gastric ulcers.
Another great health benefit of salsify is the presence of a fibre called inulin. Inulin is a rare prebiotic fiber that stimulates the growth of bifidobacteria in the intestine.
This operation may increase the efficacy of nutrient absorption and give a good improvement to the immune system.
Improves Circulation and Hair Health
Salsify is rich with iron and copper. So, if you consume more of it, your circulation will be at a very good state. That is because iron and copper involve ib red blood cells formation.
Increasing the amount of red blood cells lead to more oxygen that reaches to tissues and organs, even to the follicle beds. Salsify also has a good role in increasing the regrowth of hair.
On the other hand, copper is important in improving hair strength and decreasing in premature greying.
Boosts Immune System
Salsify has a great role in improving the immune system and other metabolic efficacy and functionality. That is due to the presence of vitamin C and other vitamins and minerals.
Vitamin A works as antioxidant, B – complex vitamins stimulates enzymatic functions and also as an antioxidant, vitamin C increases white blood cells.
All of this means that Salsify is considered a full multi-vitamin and minerals vegetables that affect every organ in the body, and makes it in the best form.
Improves Bone Health
Salsify help in stopping the formation of some age-related situations such as osteoporosis and arthritis. This health benefit is due to the presence of some minerals like magnesium, phosphorous, calcium, copper, iron and manganese.
Osteoporosis and arthritis may happen when bones start decaying and the collagen in the connective tissue can not preserve the safety of your joints anymore.
Components of salsify
- Water: 77 grams (g)
- Energy: 82 kilocalorie (kcal)
- Protein: 3.3 g
- Total lipid (fat): 0.2 g
- Carbohydrate, by difference: 18.6 g
- Fiber, total dietary: 3.3 g
- Calcium: 60 milligram (mg)
- Iron: 0.7 mg
- Magnesium: 23 mg
- Phosphorus: 75 mg
- Potassium: 380 mg
- Sodium: 20 mg
- Zinc: 0.38 mg
- Vitamin C, total ascorbic acid: 8 mg
- Thiamin: 0.08 mg
- Riboflavin: 0.22 mg
- Niacin: 0.5 mg
- Vitamin B-6: 0.28 mg
- Folate: 26 microgram (µg)
- Fatty acids: 0
- Cholesterol: 0