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, 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.Be sure to sever at the base of the plant using scissors or a knife and avoid damaging the terminal bud.
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. .
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. .
A Vegan Diet For Diabetes & Diabetes Superfoods
A healthy plant-based diet could also help improve symptoms for anyone suffering from the many types of this disease.This stage is referred to as the “grey area.” Without drastic lifestyle changes, people with prediabetes will progress to full-blown diabetes.The scary thing about this type of diabetes is that it may have no signs or symptoms, and you won't find out unless you have a blood test.This type is considered a lifestyle disease and associated with the way a person lives.The main factors contributing to lifestyle diseases include diet, nutrition, lack of exercise, and drug or alcohol abuse.Including a list of superfoods that may help you prevent and even reverse your type 2 and prediabetes.Join me in Ordinary Vegan's kitchen and prepare a rainbow chard superfood recipe for people with diabetes.You can find Dr. John McDougall's and Dr.
Neal Barnard's books on diabetes here.Finally, in 2018, after two years of research, I launched my first product – Ordinary Vegan plant-based CBD Oil from Hemp.My fact-finding, research and testimonials from our vegan community proved to me that this natural food supplement could help people.Swiss Chard with Raisins & Pine Nuts Print Prep time 10 mins Cook time 12 mins Total time 22 mins Swiss chard contains an antioxidant known as alpha-lipoid acid that has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.Optional: Top with a little balsamic vinegar Instructions Place 3 tablespoons of raisins in bowl and pour hot water over to cover.Heat ½ cup of vegetable broth in a large skillet. .
Diabetes type 2 symptoms: Add cheap vegetable to diet to prevent
Swiss chard is one of the best vegetables for people with either pre-diabetes, diabetes, metabolic syndrome, or insulin resistance, according to nutritionist Dr Josh Axe.“Swiss chard nutrition has been praised for making the leafy green a powerful blood sugar regulator,” said the nutritionist.GETTY Images Diabetes type 2 symptoms: Add this cheap vegetable to your diet to prevent high blood sugar.GETTY Images Diabetes type 2 symptoms: Swiss chard could help to maintain a normal blood sugar. .
Sweet and Sour Swiss Chard
This sweet and sour Swiss chard with turkey bacon is a great change of pace!It’s slightly bitter when raw, but once cooked, it picks up a mildly sweet taste similar to spinach.I love that it includes both the stems and the leaves, and the bit of turkey bacon sprinkled on top adds just the right amount of salt and crunch!Step 1: Cook the turkey bacon in a large skillet over medium heat until crisp.However, if you can’t find any or simply don’t care for it, any type of green leafy vegetable will do.These tasty greens are great to enjoy hot out of the pan, but they also make a quick and easy side to have ready in your fridge. .
Turkey Roulade with Quinoa, Swiss Chard, and Prosciutto
Whether my husband and I are having friends over or just celebrating a special occasion together, I love making healthy recipe with beautiful presentations.This delicious turkey roulade with quinoa, Swiss chard, and prosciutto is perfect for these occasions.The final result is an elegant main course perfect for an intimate dinner or special occasion.The process for this recipe involves mixing the filling, rolling it up in the turkey, then letting it all bake in the oven.Add the garlic, cayenne, Gruyere, scallions, basil, parsley, lemon zest, nutmeg, black pepper, and eggs.Butterfly the breast, then cover with plastic wrap and pound to ¼-inch thickness, maintaining a rectangular shape.Rub with the remaining 1½ tablespoons of olive oil, then season with fresh ground pepper.The other option is to shape the stuffing into a log, set it in the middle of the turkey breast, then fold the sides over and tie with twine.Simply store the leftover roulade (sliced or still whole) in an airtight container in the refrigerator for up to 4 days.Whether you’re hosting dinner guests or just want to celebrate with that special someone, it’s always fun to prepare a dish that’s beautiful and delicious! .