9 Health Benefits of Salsify


Health benefits of Salsify include improving bone health, prevent various types of cancer, reduce the cholesterol level, prevents the risk of Osteoporosis, improves skin health

Salsify is also known as the vegetable oyster plant is a saltwater root vegetable cultivated in many regions throughout the world with numerous health advantages. The scientific name of Salsify is Tragopogon porrifolius. It belongs to the family Asteraceae . It is believed that this saltwater root vegetable native to the Southern Europe, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Salsify it has lots of health benefits. Among that some of the health benefits of Salsify include improving bone health, prevent various types of cancer, reduce the cholesterol level, prevents the risk of Osteoporosis, improves skin health, improves cardiovascular health, contain antibacterial and antioxidant content, helps in weight loss, improves digestion and prevents signs of aging. 

Nutritional Value of Salsify:

Salsify contains lots of Vitamin, Minerals and other components. Some of the vitamins Salsify has Vitamin C, Riboflavin, Thiamin, Folate, Niacin, Pyridoxine, Pantothenic acid and Choline.  Salsify also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Salsify also contains minerals such as calcium, magnesium, iron, protein, zinc, copper and selenium. The best part of the Salsify is, it contains zero cholesterol. 

Salsify Improves Bone Health:

Salsify is highly rich in calcium, which is very good for our bone health and it also helps to prevent various types of bone related issues, such as osteoporosis. Calcium is the most important mineral for bone; it helps to increase the bone density and promote the growth and repair of bone tissues. Beside this Salsify is highly rich is antioxidant properties, which protect our bone tissues from oxidative damage caused by free radicals. Studies have been proven that, those who are consuming calcium rich food, such as Salsify, they have better bone health and less chance of affected by bone related issues. 

Salsify Boost Immune System:

Due to the high amount of Vitamin C and folates present in Salsify is very beneficial for our immune system. Vitamin C helps to promote the production of white blood cells, it is the main element of our immune system that protect our body from foreign invaders, such as bacteria and virus. Besides these vitamin C is a strong antioxidant, which protects our immune system from oxidative damage caused by free radicals. Different studies have been proven that consumption of salsify on a regular basis can protect our body from common diseases, such as cough, cold, fever, flu, etc.

Salsify Prevents the Risk of Cancer:

Due to the high amount of poly-acetylene present in Salsify, such as alcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol , all these element present in salsify have anti-oxidant properties, which is very beneficial to reduce the risk of various types of cancer, such as prostate cancer, breast cancer, colon cancer and ovarian cancer.  Apart from this Salsify is highly rich in Vitamin C, which is a strong antioxidant, its fight against free radical and prevent them to do any kind of oxidative damage to our healthy cells. These free radicals are the main cause of cancer. 

Salsify Improves Digestive Health:

Salsify is highly rich in soluble and insoluble dietary fiber, which is very beneficial to improve our digestive health and it also helps to prevent various types of digestion related problem. Fiber helps in proper bowel movement and helps to increase the production of bile juice and enzyme; it will help in digestion of food. Fiber also helps to eliminate the waste from our body in time and prevent various types of digestion related problem such as constipation, gas, diarrhea, etc. Apart from this Salsify contain high amount of antioxidant, which protect our digestive system from oxidative damage caused by free radicals

Salsify Prevents the Risk of Diabetes:

Salsify is highly rich in soluble dietary fiber called inulin, which is very beneficial for our health and prevent the risk of diabetes, because inulin acts as probiotic, which helps to improve the production of hormones in our blood that slow down the sugar absorption in our blood stream, thus prevent the risk of diabetes. The best part of Salsify is, it is very low in glycemic index, which means consumption of Salsify will not spike in sugar level in our blood stream. So those who are suffering from diabetes, they can consume this saltwater root vegetable without any fear. 

Salsify Improves Cardiovascular Health:

Salsify is highly rich in dietary fiber, which is very good for our Heart and it also helps to prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Different studies have been proven that consumption of fiber rich food, such as salsify can helps to reduce the bad cholesterol level from our body, such as LDL cholesterol and it also helps to increase good cholesterol levels from our body, such as HDL cholesterol, thus control the cholesterol level in our body.

Salsify Prevents Neural Tube Defects:

Due to the high amount of Folate content found in salsify, it is one of the best food for pregnant women. Different studies have been proven that consumption of Folate rich food, such as salsify on a regular basis during pregnancy can reduce the risk of birth defect issues, such as neural tube disorder. 

Salsify Reduces Blood Pressure:

Due to the high amount of potassium found in Salsify, it is very helpful to keep our blood pressure in control and prevent various types of blood pressure related problem. Potassium acts as a vasodilator, that mean it reduces the strain from blood vessels and provide smooth passage to blood through arteries that helps to reduce the blood pressure and it related disease, such as hypertension.

Salsify Helps in Weight Loss:

Salsify is highly rich dietary fiber; it is very beneficial in reducing body weight. Fiber helps to keep our stomach feel fuller for a longer period of time and it also helps to control our urge of eating again and again, this is the main cause of obesity. Beside this Salsify is very low in calories, thus consuming salsify on a regular basis can help to reduce our daily calorie intake. 

Health Benefits of Salsify

Nutritional Facts Of Salsify, (vegetable oyster), raw


Nutrient Unit Value per 100 g
Waterg77.00
Energykcal82
Proteing3.30
Total lipid (fat)g0.20
Carbohydrate, by differenceg18.60
Fiber, total dietaryg3.3
Calcium, Camg60
Iron, Femg0.70
Magnesium, Mgmg23
Phosphorus, Pmg75
Potassium, Kmg380
Sodium, Namg20
Zinc, Znmg0.38
Vitamin C, total ascorbic acidmg8.0
Thiaminmg0.080
Riboflavinmg0.220
Niacinmg0.500
Vitamin B-6mg0.277
Folate, DFEµg26
Vitamin B-12µg0.00
Vitamin A, RAEµg0
Vitamin A, IUIU0
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Fatty acids, total transg0.000
Cholesterolmg0