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.
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. .
Swiss chard: Possible health benefits, uses, and risks
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. .
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. .
Swiss Chard with Fresh Shaved Parmesan
Serve it with shaved Parmesan for a delicious side dish.And, when cooked properly, Swiss chard makes another delicious vegetable option for your meal rotation.How To Make Swiss Chard With Shaved Parmesan.Sauté the spices for ~30 seconds, then stir in the lemon juice and Swiss chard.Print Recipe Swiss Chard with Fresh Shaved Parmesan Swiss chard is a fantastic source of vitamin A, C, and K, as well as magnesium, potassium, iron and fiber.Serve it with shaved Parmesan for a delicious side dish.1 tbsp Shaved Fresh Parmesan Cheese Instructions Heat oil in a small sauce pan then add the garlic and pepper flakes. .
Kale Competitors: How Do Other Greens Stack Up?
Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron.And mustard greens holds its own by having the least amount of calories and slightly more protein and calcium than kale.All four types of greens are also rich in many other nutrients, including manganese, folate, copper, choline, magnesium, potassium and vitamins E, K, B2 and B6.They're all rich in antioxidants, which means they may all provide a range of health benefits, including decreased risk of certain cancers and cardiovascular disease, lower cholesterol and reduced prevalence of age-related macular degeneration.The amounts of calcium, vitamin K and magnesium found in these greens could also suggest that they may be beneficial for bone health.And a few unique studies suggest that Swiss chard may help blood sugar regulation – a beneficial property for people with diabetes.Add the onion, 1 tablespoon of lemon juice and 1/4 teaspoon of the salt.Keri Gans, MS, RDN, CDN, is a registered dietitian/nutritionist, media personality, spokesperson, and author of The Small Change Diet.Gans's expert nutrition advice has been featured in Glamour, Fitness, Health, Self and Shape, and on national television and radio, including The Dr. Oz Show, Good Morning America, ABC News, Primetime, and Sirius/XM Dr.
Iron Content of Swiss Chard
You will find some dehydrated vegetables high in iron per 100 grabut they tend to be far more volume than anyone would consume.For instance, you can combine tomatoes and green peppers with a grain-based main dish or with legumes to improve your digestion of the iron in your meal as a whole.A fresh cantaloupe treat with your dinner would also help because of the fruit’s vitamin content. .
Iron in swiss chard, per 100g
Welcome to the nutritional iron content in 3 different types of swiss chard, ranging from 2.26 mg to 1.8 mg per 100g.1.8 mg of iron per 100g, from Chard, swiss, raw corresponds to 13% of the iron RDA.Chard, swiss, raw - Nutritional Content and Chart.The full nutrition content, RDA percentages and levels for Chard, swiss, raw should be considered along with the iron content.For this 100g serving in your diet, the amount of Calories is 19 kcal (1% RDA), the amount of Protein is 1.8 g (3% RDA), the amount of Fat is 0.2 g and the amount of Carbohydrate is 3.74 g (3% RDA).The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in swiss chard.Chard, swiss, raw has a nutritional value score of 74 out of 100.Comparing the iron content and the nutritional density in 100g for Chard, swiss, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %.The highest content of iron in the food items under the general description or type of swiss chard, is Chard, swiss, cooked, boiled, drained, without salt with 2.26 mg of iron per 100g.100 calories of chard, swiss, raw is a serving size of 5.26 g, and the amount of Iron is 9.47 mg (68.42% RDA).This is shown in the iron 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 0.65 mg of Iron.In terms of the gram weight and total content for this serving the Calories content is 6.84 kcal, the Protein content is 0.65 g, the Fat content is 0.07 g and the Carbohydrate content is 1.35 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.This list of 3 types of swiss chard, is brought to you by www.dietandfitnesstoday.com and ranges from Chard, swiss, cooked, boiled, drained, without salt through to Chard, swiss, raw where all food items are ranked by the content or amount per 100g.Using the list below for the 3 different swiss chard nutrition entries in our database, the highest amount of iron is found in Chard, swiss, cooked, boiled, drained, without salt which contains 2.26 mg of iron per 100g.The lowest amount of iron in 100g is in Chard, swiss, raw which contains 1.8 mg.Swiss chard List, iron Content per 100g 1.Chard, swiss, raw - Iron Nutritional Value : 74 / 100 food group - Vegetables and Vegetable Products Iron Calories Carbohydrate Fat Protein Profile for a 100g serving : 1.8 mg (13%) 19 kcal (1%) 3.74 g (3%) 0.2 g (0%) 1.8 g (3%) Typical Serving size of 1 cup (or 36g): 0.65 mg (5%) 6.84 kcal (0%) 1.35 g (1%) 0.07 g (0%) 0.65 g (1%). .
simple sautéed swiss chard
If you love Swiss Chard you will fall head over heels for this Simple Sautéed Swiss Chard Recipe.It is so easy to prepare, and only 80 calories per serving.What is Swiss Chard?Benefits of Swiss Chard.What is the difference between Swiss Chard and Rainbow Chard?Chard cooks down a lot when you cook it, so I like to make a big batch of it.Because the stems are high in cellulose you will need to cook them longer than the greens.I love to add flavor and sweetness by cooking the stems with a chopped sweet onion.They cook at about the same rate and the onion really balances the flavors of the chard.Once the stems and onions are softened and the onions are starting to caramelize a bit, then add the green leaves at the end, since they don’t need as much cooking time to become tender.Other ways to add a bit of pizzazz are to add a handful of toasted almonds or pine nuts, golden raisins, dried cranberries or dried currants, or even a little crumbled feta or goat cheese.More Healthy Swiss Chard Recipes.I love using whole leaves of chard to make these Swiss Chard “Cabbage” Rolls.What to Serve with this Recipe. .