Once the inconspicuous black salsify has been freed from its black skin, it looks confusingly similar to the asparagus that is so popular with us. And the nutrients of black salsify are really impressive. Here we reveal the reasons for eating more black salsify.
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Black salsify: That’s in it
Black salsify was wrongly considered a poorer alternative to asparagus for a long time. Anyone who couldn’t afford real asparagus had to prefer black salsify. The fact that the taste was even slightly reminiscent of asparagus was a nice consolation. But those who only ever look at black salsify in comparison to asparagus sometimes overlook the excellent contribution the nutty black roots can make to a balanced diet with regional foods. Black salsify is available much longer in season and from September to April. Sometimes it can even be harvested in the summer, so if you’ve really gotten the taste for it, you can always find a way to get your hands on salsify.
And there are plenty of reasons to eat more salsify. Because next to peas and beans, black salsify is one of the most nutritious vegetables. The roots are full of vitamins and minerals right down to the skin, which give our health a welcome boost, not only in winter. For example, 100 grams of black salsify contain:
- Protein (1.4 grams)
- Fiber (18 grams)
- Potassium (320 milligrams)
- Calcium (53 milligrams)
- Magnesium (23 milligrams)
- Vitamin C (4 milligrams)
- Vitamin E (6 milligrams)
- Vitamin B1 (0.11 milligrams)
- Vitamin B3 (Niacin, 0.3 Milligram)
Black salsify is so healthy: 4 reasons
1. Healthy digestion thanks to lots of fiber
Black salsify is extremely high in fiber. Dietary fibers are fibrous plant substances that can only be digested in the large intestine by the local intestinal flora. This creates important fatty acids that are particularly beneficial for our immune system. If our large intestine bacteria do not have enough fiber available, they withdraw valuable substances from the intestinal mucous membranes, which ultimately makes us susceptible to diseases and inflammation in the body . Black salsify also contains the dietary fiber inulin. It stimulates digestion and ensures regular, healthy bowel movements.
2. Healthy blood pressure thanks to potassium
Potassium is an important mineral for regulating our blood pressure. It maintains the osmotic pressure in our cells and can have a lowering effect on both systolic and diastolic blood pressure in the case of high blood pressure. An increased intake of potassium through a balanced diet is particularly recommended for hypertension. Black salsify is ideal here, because with 320 milligrams of potassium per 100 grams of vegetables, they even contain a third more potassium than is found in asparagus.
3. Low calorie perfect for dieting
If you want to lose weight with a balanced and calorie-reduced diet, you should eat black salsify more often. The nutty roots with the light asparagus flavor contain just over 50 calories per 100 grams. In combination with the many dietary fibers, salsify keeps you full for a long time. As a result, the blood sugar level does not shoot up so quickly, and there are no food cravings.
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4. Many vitamins strengthen the immune system
Black salsify is full of vitamins. The delicious roots are particularly rich in vitamins E, C and B. With a normal portion of black salsify as part of a balanced diet, you can already ensure a large part of the recommended daily intake of the vitamins. Vitamin E protects your cells from antioxidant stress and helps prevent hardening of the arteries. The vitamin B1 contained in root vegetables is important for energy metabolism and the transmission of impulses between nerves and muscles.
