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.However, consumers should not add salt to Swiss chard, because it already has 103 mg of sodium per raw cup, which is 4.5 percent of the recommended daily allowance.Swiss chard also contains lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, calcium, phosphorus, zinc, and selenium .Many studies have suggested that consuming more plant foods such as Swiss chard decreases the risk of obesity, diabetes, heart disease and overall mortality and promotes a healthy complexion, increased energy, and overall lower weight.These minerals are thought to reduce blood pressure by releasing sodium out of the body and helping arteries dilate.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.These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.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. .
Swiss Chard: Nutrition, Health Benefits, and How to Cook It
Although kale is often deemed the king of greens, Swiss chard is equally impressive for its wide array of nutritional benefits.This article explains everything you need to know about Swiss chard, including its nutrients, health benefits, and potential downsides.Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach ( 1 ).Grown worldwide, it’s prized for its ability to grow in poor soils and its low need for water and light.There are many types of Swiss chard, some of which have colorful, jewel-toned stalks and veins that make this vegetable particularly pleasing to the eye.What’s more, its leaves and stalks provide an abundance of vitamins, minerals, and powerful plant compounds.What’s more, Swiss chard is a good source of iron, copper, potassium, calcium, and vitamin E. This green is not only loaded with nutrients but also extremely low in calories, so it’s a great option to help you maintain a moderate weight.Summary Swiss chard is low in calories and high in magnesium, iron, potassium, and vitamins A, C, and K.Potential health risks Though Swiss chard can be a nutritious addition to the diet for most healthy adults, some people may need to limit or moderate their intake.To help prevent kidney stones, try to stay hydrated, limit sodium intake, and get enough calcium ( 32 , 33 ).To help prevent kidney stones, try to stay hydrated, limit sodium intake, and get enough calcium ( , ).Summary Swiss chard contains certain nutrients and compounds that some people may need to limit, including vitamin K and dietary oxalates.Here are a few tips to consider when purchasing Swiss chard: Look for bunches that have brightly colored stalks and smooth leaves.Though buying conventional Swiss chard may be more cost-effective, some people may prefer purchasing organic varieties due to concerns about pesticide exposure and long-term effects on health ( 36 ).It has an earthy, somewhat bitter taste when consumed raw and a slightly sweet, milder flavor when cooked.You can wrap Swiss chard in a damp cloth or paper towel and store it in an unsealed bag in the refrigerator.Then, plunge the Swiss chard into ice water to stop the cooking process and drain it thoroughly before placing it in a plastic bag, removing as much air as possible, and freezing it.It prefers cool or moderate weather, full to partial sunlight, and loose, well-draining soil.You can start harvesting Swiss chard once the plant is 6–8 inches (15–20 cm) tall by cutting the outer leaves.
Swiss Chard vs. Spinach Nutrition
All of these factors make these versatile vegetables a vital part of a healthy, balanced diet.Examining the individual nutritional offerings of spinach and Swiss chard, which are members of the same vegetable family, shows that the greens have similar benefits.Spinach and chard are also both exceptional sources of vitamin K, both providing over 700 percent of the DV in one cooked cup.Spinach comes out on top in terms of B vitamins, which are important for helping the body metabolize food, produce red blood cells and ward off anemia.It's important to understand that even in areas where spinach is statistically better, Swiss chard is still a very healthy choice and excellent source of nutrients. .
Folic acid in swiss chard, per 100g
For a typical serving size of 1 cup (or 36 g) the amount of Folic acid is 5.04 ug.This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and folic acid related nutrients are Folate, Added Folic acid, Calories, Protein, Fat and Carbohydrate.The nutritional content and facts for 100g, which includes Folate, Added Folic acid, Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the folic acid levels in swiss chard.100 calories of chard, swiss, raw is a serving size of 5.26 g, and the amount of Folic acid is 73.68 ug (21.05% RDA).This is shown in the folic acid RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.For the food Chard, swiss, raw the typical serving size is 1 cup (or 36 g) which contains 5.04 ug of Folic acid.The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 36 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients.The nutritional folic acid content can be scaled by the amount in grams, oz or typical serving sizes.Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much folic acid in swiss chard.The highest amount of folic acid from the 1 raw items is inwhere the content is 14 ug per 100g.The average (or more correctly the arithmetic mean) amount of folic acid contained in 100g of swiss chard, based on the list below of 3 different items under the general description of swiss chard, is 10.67 ug of folic acid.Using the list below for the 3 different swiss chard nutrition entries in our database, the highest amount of folic acid is found in Chard, swiss, raw which contains 14 ug of folic acid per 100g.The lowest amount of folic acid in 100g is in Chard, swiss, cooked, boiled, drained, with salt which contains 9 ug.The difference between the highest and lowest values gives a folic acid range of 5 ug per 100g.Please remember that the above gives an accurate value in 100g for high folic acid foods in your diet.The food with the highest folic acid content per typical serving is Chard, swiss, cooked, boiled, drained, with salt which contains 15.75 ug in 1 cup, chopped (or 175 g). .
9 Healthy Facts About Swiss Chard
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. .
Chard, swiss, cooked, boiled, drained, without salt Nutrition Facts
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