Salsify: Complete Vitamin Profile

Salsify ‐ Vitamin Information

Vitamins found in Salsify

Salsify (Tragopogon porrifolius) is a root vegetable belonging to the family Asteraceae. It is sometimes known as oyster plant due its slightly sweet, oyster-like flavor. Native to the Mediterranean region, salsify has become widespread throughout the world and can be found commercially available both fresh and canned. In addition to its delicious taste, salsify also boasts plenty of health benefits thanks to its impressive array of vitamins and minerals. Vitamins can be divided into two classes: fat-soluble, water-soluble. The former are not soluble in water but require a carrier for absorption, whereas the latter dissolve easily with water and do not require a carrier. Both types contain valuable nutrients that are essential for our body to function properly. Below, we explore the various vitamins found within salsify and how they contribute to the overall well-being of an individual's health.

Vitamin A

Vitamin A is one of the most important vitamins needed by the human body. Its main role is to promote healthy vision, regulation of immune system functions and cell growth. This vital vitamin can be found in salsify and comes in two forms – preformed retinol or provitamin carotenoid. Preformed retinol, a form readily usable by humans, is mainly derived from animal sources such as dairy products while provitamin carotenoids come from plant sources like salsify.

Studies have revealed that just 100 grams of cooked salsify contains around 821 IU or 10 percent of your daily requirement of Vitamin A. As such, consuming moderate amounts of this veggie may help support good eye sight and guard against conditions such as age-related macular degeneration. Furthermore, it also enhances immunity and helps protect cells from free radical damage which can cause cancer.

Vitamin C

Another significant nutrient present in salsify is vitamin C. Also called ascorbic acid, this compound acts as an antioxidant protecting against cell damage caused by oxidative stress. Of all the other fruits and vegetables, this vegetable is among the highest sources with 60 milligrams per 100 grams. Since salsify does not get destroyed during cooking processes, you will still benefit from its high levels of vitamin C.

Some of the common roles performed by vitamin C include supporting wound healing, strengthening bones and teeth, boosting energy metabolism, aiding iron absorption, improving mental clarity and thinking capacities, regulating moods and contributing to better skin health. Additionally, studies suggest that supplementing with vitamin C on a regular basis might reduce the risk of certain diseases including stroke, heart attack and certain cancers.

Vitamin E

Found in many plants, grains and nuts, vitamin E is another fat-soluble vitamin having powerful antioxidants properties. With its potent antioxidizing capabilities, it works to protect the body from numerous diseases, cellular damage and bone health issues.

One hundred grams of boiled or steamed salsify provides approximate five milligrams or 33% recommended daily allowance of vitamin E. Some of the advantages associated with sufficient intake of vitamin E include reducing the chances of developing anemia, delaying aging effects, lessening risks of cataracts and glaucoma and delivering protection from cardiovascular ailments.

B vitamins

Apart from vitamins mentioned above, salsify also packs several B vitamins—thiamin, riboflavin, niacin, pantothenic acid and folate. These vitamins are useful for the formation of red blood cells, DNA maintenance, preventing birth defects, nerve functioning promotion and development of new cells & tissues. Specifically speaking about folate, commonly known as folic acid, it is helpful for proper fetal brain and spinal cord development during pregnancy. Although, pregnant women must consult their doctor to determine if supplemental folate is necessary.

In conclusion, salsify presents a great way for individuals to gain access to beneficial vitamins and minerals. Loaded with different range of vitamins namely A, C, E & B group along with other essential minerals; salsify can be consumed in small amount to ensure compliance to nutritional requirements. One cup of raw salsify grilled or steamed provides approximately 55 calories and boast appreciable quantities of dietary fiber, protein and calcium too. Eating salsify at least once or twice a week could aid in the general well-being and work towards building up a stronger and healthier body.