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. .

High blood pressure: Lower your bp by adding this potassium-rich

While this means cutting down on foods high in salt and fat, increasing your intake of potassium can also lower your reading.Potassium can help to lower blood pressure because it works with the kidneys to balance the level of salt and water in the body.“This process uses a delicate balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder,” said Blood Pressure UK.Eating salt raises the amount of sodium in the bloodstream, which wrecks the balance, reducing the ability of the kidneys to remove water. .

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.

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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.It may also help lower blood pressure, prevent heart diseases, increase bone strength, detoxify the body, and strengthen the functioning of the brain.In terms of minerals, Swiss chard has a wealth of magnesium, manganese, potassium, iron, sodium, and copper.Furthermore, in addition to dietary fiber, chard has a significant amount of polyphenolic antioxidants, phytonutrients, and enzymes that are unique and highly beneficial to your health.Swiss chard has a significant amount of calcium in those leaves, which means that it may provide a major boost for bone health.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.Iron and copper are both essential elements of red blood cells, and without those two minerals, people can develop anemia, which shows itself as weakness, fatigue, stomach disorders, and lack of concentration.The anti-inflammatory and phytonutrient antioxidants found in Swiss chard, along with potassium, all contribute to reducing blood pressure and stress on the cardiovascular system.Swiss chard has a huge amount of beta-carotene, which has been linked in many ways to optimal eye health and a reduction in macular degeneration, glaucoma, night blindness, and other vision-related conditions.Biotin is an organic compound that has been directly linked to healthy hair, the stimulation of follicles, and as a way to increase luster and texture. .

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.

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Nine foods that help to reduce high blood pressure

Potassium-Rich Foods.How to start adding these foods to your diet.In this opportunity, we will cover which foods can help you lower your blood pressure.Foods that are high in potassium, such as spinach and bananas, have been shown in studies to reduce blood pressure.Try a smoothie with banana, spinach and avocado for a potassium-rich breakfast or snack!Studies have shown that eating omega-3-rich fish, like salmon or mackerel, or taking fish oil pills, can decrease blood pressure and prevent the onset of hypertension.Try roasting it in the oven and topping it with an herb-filled pesto!Beets pack quite a nutritional punch—they help reduce blood pressure, have anti-inflammatory properties, and have even been found in studies to improve athletic performance.Try roasting beets and adding them to salads, adding them to juices, or try this raw beet carpaccio.A 2017 meta-ANALYSIS of 8 clinical studies determined that pomegranate juice had a significant impact on blood pressure.If opting for pomegranate juice, be sure to choose one with no added sugar.You’ve probably heard by now that berries contain powerful antioxidants, but did you know they have also been shown to decrease blood pressure and relax the arteries?Frozen wild blueberries are easy to keep on hand to add to smoothies, or try slicing up fresh berries on yogurt, granola, or salads.Healthy fats are an important part of a heart-healthy diet, and olive oil may be one of the most powerful foods in the world when it comes to health and longevity.Olive oils on the market are often heated or diluted, which causes them to lose their potent polyphenols—always opt for a quality Extra-Virgin Olive Oil for maximum health benefits.Not only are they a delicious high-protein, high-fiber snack that will keep you full, but in several studies exploring the impact of nuts on blood pressure, pistachios were the clear winner.Eat them as a snack, or try adding them to salads or pestos.Several studies have shown that flaxseeds are a powerful superfood when it comes to reducing hypertension.Dark chocolate is rich in antioxidants and polyphenols, and has been shown in some studies to reduce blood pressure. .

Swiss Chard Health Benefits: From Lowering Blood Pressure to

We are aware of the nutrient-dense properties of spinach, broccoli, kale, which are loaded with vital nutrients.Broccoli Health Benefits: From Strong Heart to Good Eye Health, Here Are Five Reasons Why You Should Eat This Nutrient-Dense Vegetable.This green vegetable contains high levels of nitrates, which have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.Health Benefits of Swiss Chard.Lowers Blood Pressure: The presence of potassium in swiss chard helps lower blood pressure which in turn can improve heart health. .

Swiss Chard Health Benefits: From Lowering Blood Pressure to

Let's take a look at the health benefits of swiss chard which can lower blood pressure and help manage diabetes.This green vegetable contains high levels of nitrates, which have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.Also Read | Why Lemons Should be Added to Your Daily Meals: From Controlling Blood Pressure to Healthy Skin, Here Are Five Reasons to Have This Citrus Fruit.Combats Cancer: Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines.Better Athletic Performance: As swiss chard consists of dietary nitrates, it can help improve muscle oxygenation during exercise and endurance activity. .

Swiss Chard – Dr Earth

Health Power Chard is off the high end of the chart with its vitamin and mineral content.Vitamin A supports healthy vision, immune system function, lung health and protects thin membrane layers around organs and blood vessels.Eating chard regularly also has the potential to lower high levels of cholesterol and blood sugar, mainly from its fiber content.Studies also suggest regular eating of vegetables like chard can slow down age-related cognitive decline.Minerals – Magnesium, Manganese, Potassium, Iron, Copper, Calcium, Phosphorus and Zinc.Relatively easy to grow, Swiss chard is loaded with nutrition and seen as a delicacy in some parts of the world.Work some organic matter into the site, like compost or planting mix, to create a nice loamy soil.Sow seeds in groups of 3 in shallow drills spacing each cluster out by 1 foot and each row by roughly 1.5 feet.Slugs, caterpillars, cucumber beetles and mealy cabbage aphids may try snacking on chard.You might enjoy starting from scratch by sowing seeds directly into an outdoor planting bed. .

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