Salsify is the term given to some various plants in two varied genera wherein both belong to the sunflower family known as the Asteraceae. Moreover, the more common and renowned variety is termed as Spanish salsify or black salsify which comes with the scientific name of Scorzonera hispanica.

For a fact, this is mainly grown as a root vegetable and has black, long and tapered root which is at times one meter in length and this is described as having huge leaves above the ground. The root’s black skin is commonly cut out before preparation while the plump interior of the root is considered as the edible portion.

Health Benefits Of Salsify

This type of vegetable is actually native to the Middle East and Southern Europe; however, its real point of origin is perceived to be in Spain. This is barely found outside Europe and also in the United Kingdom since the growing conditions in these places are not ideal. But, this remains very famous in Belgium, the Netherlands, Germany and other southern and central European countries.

Some of the many health benefits of salsify comprise of its capability to boost the immune system, increase circulation, lower blood pressure, increase metabolism, stimulate hair growth, improve various elements of the digestive health and finally to firmly affect bone mineral density.

Black salsify can be consumed as a normal veggie and is largely complementary to carrots and peas and typically after boiling and discarding the skin. This type of vegetable is a well-known alternative to asparagus and it can also be prepared in several other types of dishes in a similar technique such as the béchamel sauces that have cauliflower and broccoli.

In the event that you prefer to boil the roots, you may consider deep frying them just like with vegetable tempura. The reason why black salsify is quite essential is that it is filled with beneficial components and nutrients, which is a certified promoter of human wellness.

Other Names of Salsify

  • black oyster plant
  • scorzonera hispanica (lat)
  • spanish salsify
  • čierny koreň (sk)
  • black salsify
  • garten-schwarzwurzel (de)
  • serpent root
  • hadí mord španělský (cz)
  • viper’s herb
  • spanische schwarzwurzel (de)
  • černý kořen (cz)
  • viper’s grass
  • echte schwarzwurzel (de)


The delighting news is that the application of salsify is quite universal. This can certainly be consumed raw. It can actually be prepared and served as a fresh salad with sour cream, carrots, yogurt and apples. Salsify can also be utilized just how cauliflower and asparagus are used in various recipes and it can also be fried like choking or steak. Apart from these, salsify can also be utilized together with other kinds of fish and meat.

Exploring on the Nutritional Value of Salsify

Salsify is in point of fact an authentic and valuable discovery that is rich in nutrients. It comes with considerable portions of manganese, potassium, thiamine, iron, ascorbic acid, copper, magnesium, phosphorus, vitamin B6, pantothenic acid, folate, inulin, riboflavin, protein and dietary fiber.

Nutritional Information of Salsify:

Salsify is a great source of riboflavin, vitamin C, potassium, fiber as well as vitamin B-6.

What to look for when buying salsify?

  • Pick tapered, firm roots that have white or black skin. Salsify comes with a mild flavor which is identical to asparagus, artichoke hearts and oysters.

Storage and Preparation of Salsify

  • It is imperative to wrap the salsify in plastic and see to it to store it for up to 2 weeks in the fridge. Prior using, discard the thin skin and its tops.
  • Experts recommend steaming salsify instead of boiling it in order to retain its firmness.

Best Uses of Salsify

It is advisable to boil it for about ten up to fifteen minutes in salted water. Use in stews or you may also mash it plain. Then, you may season it with pepper, parsley and chives.

What makes black salsify root nutritious?

Salsify is rich in nutrients and antioxidants, which are really good stuff for the body.

Some of the essential nutrients, vitamins and minerals found in salsify root include:

  • Potassium
  • Vitamin C
  • Copper
  • B-complex vitamins
  • Manganese
  • Iron
  • Vitamin A
  • Inulin
  • Calcium
  • Thiamin
  • Vitamin E

What are the Health Benefits of Salsify?

  1. Salsify is an immune system booster. The combination of fundamental levels of minerals, vitamins and Vitamin C greatly enhance functionality and metabolic efficiency all through the body. Vitamin A works as an antioxidant, Vitamin C significantly aids in stimulating white blood cells and the B-family vitamins vary from augmenting enzymatic functions in order to regulate hormones. It has different scope of nutrients which nearly each organ system is to some extent affected, this means that the body is functioning excellently.
  2. Lower Blood Pressure. The low level of sodium and high content of potassium implies that salsify can remarkably improve blood pressure complications through minimizing the strain on the cardiovascular system, soothing the blood vessels and inhibiting the likelihood of heart attacks, strokes and blood clots. It matters to understand that potassium is deemed as a very vital factor for boosting the cognitive ability which is perhaps made possible through maximized blood flow to the brain which Vasolidation can spur and this also helps in building stronger bones.
  3. Salsify stimulates the good bacteria. Its root is regarded as one of the ideal and natural sources of prebiotic fiber known as inulin. This aids improve the production of beneficial gut flora particularly bifidobacteria which is mainly found in the large intestine. It makes sense to know that a balance of good gut flora has been associated to better digestion, brain health and better digestion. In the same way, it aids clear away carcinogen from the body.
  4. Better circulation and hair growth. High levels of copper and iron contained in salsify convey that one’s circulation will enhance since copper and iron are both fundamental for the formation of red blood cells. More red blood cells imply more oxygenation to vital organs and tissues such as follicle beds. This has been revealed to stimulate hair regrowth. Likewise, copper has been associated to a decrease in premature aging and an increase in hair strength.
  5. Central Nervous System health. The great amount of thiamine contained in black salsify root is very critical to the central nervous system and muscles. This helps in stimulating the body to create hydrochloric acid which is very valuable for gut bacteria balance.
  6. Digestive health. A serving of salsify compose of almost 20% of one’s daily recommended amount of dietary fiber which is important for stimulating the passage of food all through the body; averting more serious conditions such as gastric ulcer; easing bowel discomfort as well as in reducing constipation. In addition, much of the fiber comes in the form of inulin and this is believed as comparably precious prebiotic fiber which maximizes the growth of bifidobacteria in the gut. This can actually lessen the cancer-causing agents, provide a boost to the immune system and optimize the efficiency of nutrient absorption.
  7. Anti-aging ability. The skin ages when the body ceases producing adequate collagen to newly grown skin cells. Furthermore, collagen production decreases as a person ages and the process necessitates vitamin C. Meanwhile, iron absorption is also reliant on this vitamin.
  8. High levels of calcium, magnesium, iron, phosphorus, manganese and copper create a strong mineral base for developing bone tissue. This plays pivotal role in the process of bone creation. With adequate bone mineral density, a person can impede the development of usual age-related conditions such as arthritis and osteoporosis which can take place when bones start to deteriorate and collagen (connective tissue) does not sustain the integrity of the joints.
  9. Heart health. The necessary levels of potassium are crucial to promote heart health. Potassium keeps the muscle functioning more efficiently. Potassium deficiency was also discovered to be a strengthening element in osteoporosis and bone weakness.

A Very Important Reminder

Take into consideration that before processing, it is highly advised to cut out the salsify’s black skin first. Then, after scraping it, it is necessary to soak it in oxygenated water in order to prevent it from getting brown.

Since salsify is naturally low in calories, it is definitely beneficial and good to the body. Aside from these, it is also delish reason why you can’t go wrong when you decide to include it in your regular nutrition plan. Surely, both kids and adult will love its distinct and appetizing taste.