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. .
Food Sources of Vitamin K
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Swiss Chard: Nutrition, Benefits and How to Cook It
Although kale is often deemed the king of greens, Swiss chard is equally impressive in its wide array of nutritional benefits.Origin and Nutrition Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach ( 1 ).Consuming a diet high in the antioxidants found in Swiss chard may decrease your chances of developing certain chronic diseases.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.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.On the other hand, people who consume diets high in vitamin-K-rich foods have greater bone mineral density and lower rates of osteoporosis ( 20 ).Summary Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and skeletal health.Swiss chard is an excellent source of potassium, calcium and magnesium, minerals that help maintain healthy blood pressure ( 21 ).Many large studies indicate that people with a higher intake of green leafy vegetables like Swiss chard have a decreased risk of heart disease.One study in over 173,000 people linked every one-serving increment of leafy green vegetables per day to an 11% reduction in heart disease risk.Summary Swiss chard may help lower blood pressure and cholesterol, which may prevent heart disease.Consuming more fiber-rich vegetables like Swiss chard can improve symptoms in those with diabetes and insulin resistance and reduce the chances of these diseases occurring in the first place ( 28 ).Plus, Swiss chard is high in antioxidants, such as alpha-lipoic acid (ALA), which has been shown to reduce insulin resistance and improve diabetes-related complications, including nerve damage ( 29 ).Summary Swiss chard is high in fiber and antioxidants, which may improve blood sugar control and lower your risk of diabetes.Filling up on high-fiber vegetables like Swiss chard can increase fullness after meals, reducing your risk of snacking and overeating.In a study in 120 overweight adults, those who received twice the amount of vegetables than the control group experienced greater weight loss and hunger satisfaction ( 31 ).A review of 17 studies in over 560,000 participants noted that those with the highest intake of vegetables were 17% less likely to be overweight or obese ( 32 ).Summary Swiss chard is a mild green that can be used in a number of dishes, including salads, pastas and sides. .
9 Healthy Facts About Swiss Chard
The earthy-tasting Swiss chard is a powerhouse of nutrition.And with its rainbow assortment of stem colors, it's as pleasing on the plate as it is to the palate.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.Leaves and stalks can be boiled, steamed, or roasted. .
Vitamin K in swiss chard, per 100g
This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and vitamin k related nutrients are Calories, Protein, Fat and Carbohydrate.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 vitamin k levels in swiss chard.100 calories of chard, swiss, raw is a serving size of 5.26 g, and the amount of Vitamin K is 4368.42 ug.This is shown in the vitamin k 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 298.8 ug of Vitamin K. 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, for the typical serving of vitamin k and the related and important nutritional values.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 vitamin k 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 vitamin k in swiss chard.The highest amount of vitamin k from the 1 raw items is inwhere the content is 830 ug per 100g.The lowest amount of vitamin k in 100g is in Chard, swiss, cooked, boiled, drained, with salt which contains 327.3 ug.The difference between the highest and lowest values gives a vitamin k range of 502.7 ug per 100g.Please remember that the above gives an accurate value in 100g for high vitamin k foods in your diet.For example 100g of Chard, swiss, raw contains 830 ug of vitamin k.
However, there are other factors to consider when you are assessing your nutritional requirements.The food with the highest vitamin k content per typical serving is Chard, swiss, cooked, boiled, drained, with salt which contains 572.78 ug in 1 cup, chopped (or 175 g).Chard, swiss, cooked, boiled, drained, without salt - Vitamin K Nutritional Value : 69 / 100 food group - Vegetables and Vegetable Products Vitamin K Calories Carbohydrate Fat Protein Profile for a 100g serving : 327.3 ug 20 kcal (1%) 4.13 g (3%) 0.08 g (0%) 1.88 g (3%) Typical Serving size of 1 cup and chopped (or 175g): 572.78 ug 35 kcal (2%) 7.23 g (6%) 0.14 g (0%) 3.29 g (6%). .
Warfarin, your diet, and vitamin K foods
Some foods you eat affect the way warfarin works in your body.It is most important to eat a healthy, consistent, and balanced diet.Contact your health-care provider if there are sudden or big changes in your diet due to illness.The most common foods that have high vitamin K are green leafy vegetables such as kale, collard greens, broccoli, spinach, cabbage, and lettuce.It is important to check with your health-care provider before making any big changes to your diet.Tables were adapted from the USDA National Nutrient database for Standard Reference. .
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. .
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. .