An Underrated Vegetable May Help Your Hair Grow And Manage Your Blood Pressure

If you walk down any supplement aisle, you'll see countless vitamins, minerals, amino acids, and herbal formulas claiming to address just about any health concern. Sleep blends may contain melatonin or magnesium, while people who are pregnant (or trying to get pregnant) may take folic acid to support a healthy pregnancy. And while many people reach for a daily multivitamin to fill nutritional gaps, Johns Hopkins Medicine says that multivitamins aren't effective in lowering your risk of heart disease, cancer, or cognitive decline. Instead, the best way to get essential nutrients is through a balanced, nutrient-rich diet.

One vegetable worth adding to your plate is salsify. You may not have heard of it before, but this "oyster plant" hails from the Mediterranean and offers a range of health-supportive nutrients. A cup of raw salsify contains vitamins and minerals that strengthen your immune system and promote healthy hair, such as vitamin B2, vitamin B9, selenium, and zinc. Salsify also delivers iron to nourish hair follicles with oxygen and vitamin C to help your body absorb that iron more effectively.

If you're looking to keep your blood pressure in check, salsify provides key electrolytes like calcium, magnesium, and potassium to help counter the effects of excess sodium in your diet. These minerals not only play a role in heart health but also work together to support proper muscle and nerve function, making salsify a smart choice for your cardiovascular health.

You probably think of electrolytes when you see sports drinks, especially because you tend to lose a lot of electrolytes through sweat during extreme heat and hard workouts. If you're a casual exerciser or recreational athlete, you probably don't need to supplement with electrolytes during your workouts unless a doctor recommends it. Instead, you can get plenty of electrolytes through food.

Sodium is one of those electrolytes you lose through heavy sweating, but most Americans get too much sodium through processed foods. Sodium causes you to retain water in your cells, which increases the fluid in your blood and puts more pressure on your blood vessels. Salsify is a low-sodium food with just 27 milligrams. On the other hand, potassium pulls some of the excess sodium from your body and can ease the pressure on your arteries. The American Heart Association recommends 3,400 milligrams of potassium per day for men and 2,600 for women, but more potassium is recommended for people with high blood pressure. Salsify has 505 milligrams of potassium.

Managing your balance of electrolytes can make a difference in your blood pressure. A 2019 review in Nutrients looked at the effects of sodium, potassium, magnesium, and other electrolytes on blood pressure. Cutting back on sodium in your diet can reduce your systolic blood pressure (the top number) by up to 9 points if you have hypertension. You might also see similar drops in blood pressure by adding more sodium. Magnesium and calcium also can produce a modest decrease in blood pressure, particularly in people with high blood pressure. Salsify has 7% of your daily magnesium and 6% of your daily calcium.

Salsify might look unappealing in the produce section because it may resemble a bundle of sticks. According to BBC Good Food, it was once quite popular during the Victorian era. Peel back the rough, dirty skin and you'll find tender white flesh inside. Because they brown quickly, place the peeled roots in a bowl of water with lemon juice until you're ready to use them. From there, you can chop salsify into small pieces to add extra nutrition to soups and stews.

If you've never tried it, many people compare salsify's mild flavor to artichokes or even oysters. One fun option is to make salsify fries. Slice the peeled roots into thin sticks, blanch them in boiling water for a few minutes until they've slightly softened, then sauté with butter, parsley, and a pinch of salt. For a lighter option, you can air fry the slices with parsley for fries that are lower in fat and sodium.

Salsify is also delicious steamed, baked, or broiled, and it can be mashed into a soothing, creamy soup. Salsify pairs well with dishes that feature potatoes, leeks, onions, celery, or spinach. Once cooked, you can even chill salsify and toss it into salads for later.