Curated by Maria Rita Insolera, Naturopath
The songino is a very common salad on our tables. It has a very low energy intake, is rich in fiber, vitamins and mineral salts, and is useful in preventing anemia and arteriosclerosis. Let's find out better.
Description of the songino
The Songino ( Valerianella olitoria ) belongs to the Cicorie family. It is a herbaceous plant that grows wild in meadows and sandy soils, but is also grown in vegetable gardens. The flowers are white or blue and the basal leaves are small, oval and fleshy arranged in a rosette.
Properties and benefits of songino
Among the beneficial properties of songino are the prevention of anemia and the prevention of arteriosclerosis. The songino, in fact, thanks to its reinforcing action of the capillary vessels and the facilitation of blood circulation, prevents cardiovascular diseases .
This property, beneficial for the heart, is given by the presence of B-complex vitamins, substances that decrease the concentration in the blood of the homocystin, that is to say an amino acid that increases the risk of heart attacks and heart diseases.
Among the other properties possessed we have its stimulating effect of the activities of liver, kidneys and intestines (refreshing action, digestive action).
The songino is rich in active ingredients with a detoxifying and diuretic effect useful to facilitate the digestion of fats. It is also suitable for those who have colitis or, usually, do not digest the salad.
The songino, thanks to its laxative action, is also useful against constipation .
Finally, the songino also has an antitumor action, due to the combination of its active ingredients.
Songino or lamb's lettuce in salad: discover the recipes
Calories and nutritional values
Songino is rich in fiber, minerals and vitamins but low in calories. 100 g of product, in fact, contain only about 20 calories .
The content of iron and potassium is high, as is the concentration of carotenoids, vitamin C, vitamin E and folic acid, while fats are practically absent.
The songino is also rich in inulin, a particularly beneficial fiber for the intestine, which gives all the chicory the bitter taste. Inulin nourishes a type of bacteria that stimulates the immune system, counteracts the growth of harmful microorganisms and indirectly promotes the formation of B vitamins.
How to use the songino
The songino leaves are fleshy, bright green and lively. Yellow leaves should be avoided, withered, with darker or wet areas.
It is generally recommended to consume raw because the leaves, being too delicate, would risk to wither quickly on contact with heat sources. The songino is kept in the fruit and vegetable compartment for 2-3 days in the refrigerator.
A recipe with songino
Remove the damaged leaves and the rootlets, wash thoroughly under running water and pat dry with a clean cloth or with the appropriate salad centrifuge. The leaves have a characteristic and delicate taste and are eaten raw in salads .
