Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels of nitrates, which been shown to lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance.Just one cup provides over three times the recommended daily allowance of vitamin K.A cup of Swiss chard provides 44 percent of the daily allowance of vitamin A and 18 percent of the recommended amount of vitamin C.People whose diets are low in the minerals calcium, magnesium, and potassium are more likely to have high blood pressure.A 2013 study published in the British Journal of Clinical Pharmacology, found that foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits.Swiss chard contains an antioxidant known as alpha-lipoic acid.This has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.Dietary nitrates have been shown to improve muscle oxygenation during exercise.In one study, beetroot juice, also high in dietary nitrates, improved performance by 2.8 percent over 11 seconds in a 4-kilometer (km) bicycle time trial. .
Health Benefits of Swiss Chard
Our look at the many delicious leafy greens continues with Swiss chard, famous for it’s lovely red and yellow stalks.It’s getting quite popular these days as a versatile vegetable for cooking and it has a great reputation as a green for juicing.With chard, you’re getting a mix of polyphenols and flavonoids, both of which are a whole family of compounds that will help reduce tissue damage from pollutants and free radicals.The deeper red stems of Swiss chard have the most of this, adding an extra color to your nutrition rainbow.Chlorophyll is one more important antioxidant and healthy nutrient you get with Swiss chard juice.If you’re going to add Swiss chard to your green juices, you shouldn’t need too many extra tips.The various colors of chard stalks don’t change the taste either, in case you were wondering.Overall, the flavor is your usual “green” taste but lighter and sweeter than kale or wheatgrass. .
Swiss Chard: Nutrition, Benefits and How to Cook It
What’s more, its leaves and stalks provide an abundance of vitamins, minerals and powerful plant compounds.3.7 grams Vitamin A: 214% of the Reference Daily Intake (RDI).22% of the RDI Potassium: 27% of the RDI As you can see, a small serving of cooked Swiss chard covers your daily need for vitamins A and K and nearly fulfills the RDI for vitamin C. What’s more, Swiss chard is a good source of calcium, magnesium, copper, zinc, sodium, phosphorus and vitamin E. This green is not only loaded with nutrients but also extremely low in calories, making it a weight-loss-friendly food.Research shows that Vitexin, another flavonoid found in Swiss chard, may help fight heart disease by lowering blood pressure, reducing inflammation and inhibiting blood clotting ( 8 ).Summary Swiss chard is high in many antioxidants including beta-carotene and flavonoids, which may help prevent certain conditions like heart disease and lung cancer.Just 1 cup (175 grams) of cooked Swiss chard provides about 4 grams of fiber — 15% of the RDI.Following a high-fiber diet provides many health benefits.Summary Swiss chard is high in fiber, an important nutrient that can help maintain weight, lower your risk of certain cancers and promote heart health.Just 1 cup (175 grams) of cooked Swiss chards offers 716% of the RDI for this important nutrient (17).Summary Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and skeletal health.Many large studies indicate that people with a higher intake of green leafy vegetables like Swiss chard have a decreased risk of heart disease.Summary Swiss chard may help lower blood pressure and cholesterol, which may prevent heart disease.May Decrease Insulin Resistance and Lower Blood Sugar Swiss chard is loaded with nutrients that may lower blood sugar, or glucose.For example, Swiss chard’s fiber may help maintain healthy glucose levels in your blood.Summary Swiss chard is high in fiber and antioxidants, which may improve blood sugar control and lower your risk of diabetes.Summary Swiss chard is high in fiber and low in calories, making it a weight-loss-friendly food.How to Add It to Your Diet Swiss chard is a nutritional powerhouse that you can eat in many ways.Summary Swiss chard is a mild green that can be used in a number of dishes, including salads, pastas and sides.
7 Amazing Benefits of Swiss Chard
The health benefits of Swiss chard are amazing and may include the ability to regulate blood sugar levels, prevent various types of cancer, improve digestion, boost the immune system, reduce fever, and combat inflammation.Swiss chard is a leafy green vegetable that is scientifically classified as Beta vulgaris subsp.The bitterness of the raw leaves dissipates when cooked, leaving a soft, delicious flavor, more subtle than spinach, which chard is often mistaken for.Health Benefits of Swiss Chard.One of the most important benefits of Swiss chard is its potential ability to regulate the blood sugar levels in our body.This means that fewer carbs are broken down to simple sugars, which allow the blood sugar levels in the body to remain stable and prevent hazard for diabetics, or for those people who are at high risk of developing the disease.Calcium, as well as the other minerals found in this vegetable help stimulate bone growth and development, including magnesium and vitamin K.Swiss chard is a valuable source of both potassium and vitamin K, both of which are found in significant amounts in the brain and are integral parts of boosting cognitive development and abilities.May Reduce Blood Pressure and Improve Heart Health.Hypertension is due to pro-inflammatory enzymes within the body, which the organic compounds in Swiss chard are able to neutralize.Like many leafy, green vegetables, Swiss chard may have anti-cancer properties due to the huge amounts of antioxidants found in it. .
8 Health Benefits of Swiss Chard and 5 Swiss Chard Juicer Recipes
8 Health Benefits of Swiss Chard and 5 Swiss Chard Juicer Recipes.Loaded with a variety of anti-inflammatory antioxidants such as alpha-carotene, beta-carotene, lutein and zeaxanthin — plus the antioxidants vitamin A, C and E — Swiss chard provides protection against inflammatory diseases like cardiovascular disease and cancer.Not limited to that it’s health benefits include promoting healthy hair, skin, nails, eyes and bones, lowering blood pressure, diabetes management and improving endurance during exercise.Swiss Chard Juice Benefits for Health.Adding Swiss chard or it’s juice to your diet is a sure way of getting more than your daily needs of vitamin K – it contains about 3 times the daily recommended allowance of this vitamin!1 cup of Swiss chard provides 298 mcg of vitamin K. The recommended daily allowance for women is 90 mcg and 120 mcg for men.Boost Athletic Performance.As with many green leafy vegetables, Swiss chard is a good option for diabetic diets.Besides being a great source of fiber (which is important for diabetic diets) this vegetable contains a type of flavonoid antioxidant called syringogenic acid.Carrots may be the food we most associate with eye-health, but dark leafy greens such as Swiss chard also contain vitamins and antioxidants that are crucial to good eye health.Hair Health.Also a powerful antioxidant, vitamin C helps protect hair follicle cells and the cells of nearby blood vessels that feed nutrients to the hair.1 cup of Swiss chard provides about 11 mg of vitamin C.
Ideally we want to get at least 200 mg of vitamin C in our juice for best effect.Also a powerful antioxidant, vitamin C helps protect hair follicle cells and the cells of nearby blood vessels that feed nutrients to the hair.1 cup of Swiss chard provides about 11 mg of vitamin C. Ideally we want to get at least 200 mg of vitamin C in our juice for best effect.Vitamin E: is important for maintaining the integrity of the cell membranes of our hair follicles.Additionally vitamin E, just like vitamin C, is an antioxidant that aids in protecting cells including skin and hair related cells.1 cup of Swiss chard provides 0.7 mg which is 3% of the daily amount.is important for maintaining the integrity of the cell membranes of our hair follicles.Additionally vitamin E, just like vitamin C, is an antioxidant that aids in protecting cells including skin and hair related cells.1 cup of Swiss chard provides 0.7 mg which is 3% of the daily amount.Beta-carotene: Swiss chard is a good source of beta-carotene, an important nutrient for hair health.Swiss chard juice is a good source of 2 vitamins that boost the immune system, vitamins A and C.
It is also a fair source of vitamin E, another vitamin that supports the immune system.In addition, intake of vitamin E in excess of the current daily recommended allowance has been shown to boost immunity and lower susceptibility to some infections, especially in seniors.Swiss Chard Juice Recipes for Health.1 cup of Swiss chard.1 cup of Swiss chard.This also shares some of the nitric oxide power of juice recipe #1 above because it contains beets (an integral ingredient in a V8 recipe) and Swiss chard, 2 veggies high in natural inorganic nitrates.1 cup of Swiss chard.Swiss chard is a very good source of vitamin A (well in actually has beta-carotene, an antioxidant that is converted to vitamin A in the body) with 1 cup providing 2202 IU, 44% of the recommended daily allowance.We will be using 2 carrots for this recipe so that brings us to about 450% of the recommended daily allowance!Thus, this Swiss chard juice recipe is going to be of great benefit to our eye health given the importance of vitamin A for protecting our eyes from disease.1 cup of Swiss chard.This green juice combines green grapes with the Swiss chard just to make a juice with a fun name.1 cup of Swiss chard.2 cups of green grapes.1 green apple. .
Swiss Chard Juice
Thanks to the phytochemical anthocyans, Swiss chard is effective in preventing cancers of the digestive tract.Swiss chard is another example of a plant that has a long history of being revered for its nutritional and medicinal qualities.Swiss chard is also very high in Vitamin E, K, B6, riboflavin, calcium, magnesium, phosphorus, potassium, copper, manganese and fiber when eaten.A number of studies done with animals have shown that precancerous lesions are significantly reduced after a diet of Swiss chard extract.Add a bunch to your juice and get a great injection of vitamin A or beta-carotene, both of which have been shown to reduce the risk of cataracts by as much as 39 percent.Push leaves and stems through the hopper with a carrot or apple, and watch the nutrient-green juice pour out.Picking Perfect Produce Swiss chard should be sold chilled to ensure freshness and a sweeter taste.If you are interested in anti-aging, detoxifying, and maintaining radiant health, or discovering what type of juice will heal and protect from just about every ailment, then this is book for you.In an easy, fun read, Ron provides detailed nutritional information about all of the common fruits and veggies in your supermarket, plus 20 years of personal juicing tips. .
Celery juice recipe with kale and swiss chard stems
A way to recycle your vegetable stems while giving yourself a celery juice full of healing nutrients...This celery juice recipe with kale and swiss chard stems has a lot to offer you.Celery is very high in vitamin K responsible for blood clotting and bone growth in your body.In addition to vitamin C, celery has flavonoids and other antioxidants like phenolic that have been shown to reduce oxidative damage of cells.They are also a good source of minerals like calcium, iron, magnesium, zinc, nitrates, etc...Scientifically, there isn't any study showing any relationship between the consumption of celery juice and weight loss.However, I did drink celery juice last year (2019) for about 2 weeks and I noticed a tremendous weight loss.Testimonies of those who drink a glass of celery juice every morning attest to having lost weight.Celery juice can improve the function of the digestive tract by working as a natural laxative, which may lead to weight loss.Print Recipe 5 from 22 votes Celery juice recipe with kale and swiss chard stems This celery juice is using kale and swiss chard stems.A way to recycle your vegetable stems while giving yourself a celery juice full of healing nutrients... Prep Time 10 mins Servings: 2 glasses Calories: Author: Githu Cost: 3€ Equipment A Juicer or a high-speed blender Ingredients some celery stalks.Thank you for commenting and sharing this recipe Notes For health benefits, it's better to drink your juice right away, otherwise, some antioxidants like vitamin C will be lost with time.
9 Healthy Facts About Swiss Chard
This leafy green was identified by a Swiss botanist and is a variety of Beta vulgaris.The plant has numerous monikers, including silverbeet, Roman kale, and strawberry spinach.The tall leafy vegetable is a part of the goosefoot family -- aptly named because the leaves resemble a goose’s foot.Prepare Swiss chard by rinsing the crisp leaves several times in warm water.One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones. .
Love Joe's Mean Green? Then You Have to Try this Juice
I use the chard (silverbeet) in place of the celery and kale to switch up my nutrient intake. .
Somewhere Over The Rainbow Chard Juice
Somewhere Over The Rainbow Chard Juice – This juice is naturally energizing with Ginger, Carrots, Cucumber, Apple, and Rainbow Chard Leaves.If you haven’t seen this yet, I highly recommend watching this.The more good foods I put in to my body, the better I look and feel.There’s even high powered blenders like the Vitamix that will blend up veggies and turn them into a juice.Total Time: 10 mins.Cuisine: Juice, Drinks, Vegetarian Ingredients Scale 1x 2x 3x 6 Rainbow Chard leaves.Rainbow Chard leaves 1 Cucumber peeled.thumb of Ginger peeled 1 Fuji Apple cored Instructions Wash and cut veggies to fit in your juicer. .