Salsify – Tragopogon porrifolius

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Salsify Quick Facts
Name: Salsify
Scientific Name: Tragopogon porrifolius
Origin Mediterranean regions of southern Europe
Colors Fleshy, brownish yellow (Taproot)
Shapes Long, cylindrical, tapered; Length: 15–30 cm; Width: 2.5-3 cm (Taproot)
Flesh colors Creamy white
Calories 109 Kcal./cup
Major nutrients Vitamin B6 (28.31%)
Vitamin B2 0.293 mg (22.54%)
Carbohydrate (19.03%)
Manganese (15.48%)
Phosphorus (14.29%)
Health benefits Promotes circulation, Bone health, Detoxify the body, Healthy heart, Prevent digestive ailments
More facts about Salsify
Salsify (Tragopogon porrifolius), also called Common Salsify, Jerusalem Star, Goatsbeard, Vegetable Oyster, Salsify, White Salsify, Wild Salsify is a biennal root vegetable which prefers well drained soil and cool climates. It is the member of the genus Tragopogon L. in the family Asteraceae Salsify can be eaten raw or cooked. The flowers, roots, seeds, greens could be used for various food preparations.  Salsify was originated in Mediterranean regions of southern Europe. It has also been introduced to the North America, British Isles, South Africa and Australia as well.


Salsify is robust, erect, biennial herb which grows upto 50-110 cm in height. It has a labrescent, erect, unbranched stem upto 2-4 feet high. Leaves are alternate, thin, linear-lanceolate, green in color and 20-40 cm long. The plant yields a purple flower head with green bracts which is 5 cm across. Salsify has a fleshy and brownish yellow taproot which is long, cylindrical, tapered about 15–30 cm long and 2.5-3 cm wide. It has creamy white flesh. The skin of taproot is rough. The fruit of Salsify is tiny, oblong- narrow having 1 to 1-3/5 inches (2.5–4 cm) long which is pale brown in color. One seed is possessed by each fruit.

Nutritional Value

Salsify raw is a loaded with excellent amount of nutrients such as 0.93 mg of iron, 35 µg of calcium, 505 mg of potassium, 0.356 mg of manganese, 31 mg of magnesium, 100 mg of phosphorous and 0.118 mg of copper along with vitamins that includes ascorbic acid 10.6 mg, riboflavin 0.293 mg, pantothenic acid 0.493 mg, folate 35 µg, thiamine 0.106 mg and vitamin B6 0.368 mg in a cup of 133 grams. It also possesses protein, dietary fiber about 4.39 mg, 4.4 g respectively.

Health Benefits of Salsify

Along with the consumption as a food, it provides numerous benefits which helps to enhance the overall health. Salsify helps to enhance the immune system, maintains blood pressure, enhance hair growth, digestive health, promotes circulation, metabolism and increases the mineral density of bones.

  1. Maintains blood pressure

Salsify is rich in potassium, low in sodium which helps to enhance the blood pressure problems by calming the blood vessels, prevents blood clots, strokes, heart attacks and lowers the strain on cardiovascular system. Potassium is vital for bone health, promote cognitive ability and raise flow of blood to the brain. (1)

  1. Prevent digestive ailments

Salsify promotes the digestive health because it is an excellent source of digestive health. It is vital to stimulate the transfer of food through the body, reduce constipation, prevent gastric ulcers and eases bowel discomfort. Fiber in the form of inulin increases the bifidobacteria in the fut. It lowers the cancer causing agents, increases nutrient absorption and enhances the immune system. (2)

  1. Promotes circulation

The high presence of copper and iron helps to improve the circulation and assist in the production of red blood cells which transports oxygen to the organs and tissues as well as follicle beds. Salsify also promotes the hair growth. In addition, copper helps to increase the strength of the hair and reduces the chances of premature graying. (3)

  1. Enhance immunity power

Vitamin C with other Vitamins and minerals promotes the metabolic functionality and efficiency in the body by assisting immune system. Vitamin C vitalizes the white blood cells, Vitamin B acts as antioxidants and Vitamin B increases the enzyme functions in order to regulate the hormones. The various nutrients found in Salsify are good for maintaining the overall health. (4)

  1. Bone health

Salsify is rich in calcium, phosphorus, magnesium, manganese, iron and copper which is vital for the formation of mineral base to develop bone tissue. Vitamin C is crucial for the creation process of bones. The adequate presence of mineral density in bones helps to prevent the age related conditions such as arthritis and osteoporosis which results due to the degradation of bones and when the collagen doesnot maintains integrity in the joints. (5)

  1. Brain health

Vitamin B6 health benefits enhance the function and development of brain. The studies have shown that the deficiency of Vitamin B6 influences the function of memory, Alzheimer’s, dementia and cognitive impairment.

Vitamin B6 controls the level of homocysteine that leads to the heart disease as well as damage the central nervous system. Vitamin B6 is essential for hormones norepinephrine and serotonin that control the energy, mood and concentration.

ADHD is the cause of low level of serotonin; therefore, Vitamin B6 helps the children on the learning and behavior disorders.

  1. Eye health

The deficiency of riboflavin also increases the chances of eye problems. Vitamin B2 can prevent the eye ailments such as keratoconus, cataracts and glaucoma. The intake of riboflavin rich foods reduces the chances of eye disorders which occur when someone ages.

The eye ailments are treated by applying riboflavin drops to the patient’s cornea for those suffering from glaucoma.

  1. Improve symptoms of PMS

The intake of adequate amount of manganese with calcium helps to improve the symptoms of PMS such as mood swings, tenderness, anxiety, muscle pain and problem in sleeping. The study shows that the women having low level of manganese in the body faced more mood related symptoms and pain during pre-menstruation.

  1. Detoxify the body

The kidneys in the body help to eliminate the organic molecules present in the blood. Phosphorus is vital for the functioning of kidneys and also detoxifies the body by removing the waste and toxins through urine. The digestive organs and kidneys depend on magnesium, potassium and phosphorus to balance the level of sodium, uric acid, fat and water in the body.

  1. Healthy heart

The people having high level of Vitamin C in the blood reduce the chances of stroke by 42% in comparison to those having the low amount. The fruits and veggies contain high levels of Vitamin C so it must in included in one’s diet.






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