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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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. .

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. .

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.Swiss chard is a leafy green vegetable that is scientifically classified as Beta vulgaris subsp.The bitterness of the raw leaves dissipates when cooked, leaving a soft, delicious flavor, more subtle than spinach, which chard is often mistaken for.Health Benefits of Swiss Chard.One of the most important benefits of Swiss chard is its potential ability to regulate the blood sugar levels in our body.This means that fewer carbs are broken down to simple sugars, which allow the blood sugar levels in the body to remain stable and prevent hazard for diabetics, or for those people who are at high risk of developing the disease.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.May Reduce Blood Pressure and Improve Heart Health.Hypertension is due to pro-inflammatory enzymes within the body, which the organic compounds in Swiss chard are able to neutralize.Like many leafy, green vegetables, Swiss chard may have anti-cancer properties due to the huge amounts of antioxidants found in it. .

Chard Nutrition Information and Health Benefits

Chard and other leafy greens are nutritional powerhouses: They are very low in calories, carbs, sugars, and fat, but high in fiber, vitamins, minerals, and antioxidants.Thanks to these nutrients, chard has many health benefits, and is a valuable addition to your diet.Swiss chard and other chard varieties are easy to cook, versatile, and readily available.A 1-cup serving of chard has 0.7 gram effective (net) carbohydrate (total carbohydrate minus dietary fiber).As a leafy green vegetable, chard has a negligible amount of fat (almost all of it unsaturated).Chard is also not a good source of protein, so you will need to consume other foods to get enough of this macronutrient in your diet.Chard is an excellent source of fiber, vitamin K (just one large leaf has four times the daily requirement), vitamin A, vitamin C, iron, potassium, magnesium, and manganese.Like kale, spinach, and other dark, leafy greens, chard is highly nutritious.That means it has high amounts, per calorie, of 17 "nutrients of public health importance:" potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. The report says these powerhouse foods could be protective against chronic diseases, such as cancer and heart disease..People who consumed an average of 1.3 servings a day showed brain health comparable to people 11 years younger..Chard is one of the vegetables that is allowed on this diet.Although it is unusual, allergies to Swiss chard have been reported. In addition, if you have hay fever caused by mugwort pollen, you may experience oral allergy syndrome (OAS) when consuming chard.Know the symptoms of anaphylaxis and seek immediate treatment if you experience them..Look for fresh, not wilted, dark green leaves and firm stems.

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10 Health Benefits of Swiss Chard, According to Science (+6 Swiss

The most important thing to know about Swiss Chard is that it’s an incredibly nutritious and healthy vegetable.Since deeply colored green leafy vegetables are known for their source of antioxidants, vitamins, and phytonutrients, Swiss Chard is no less.It contains the kind of nutrients that benefit weight loss, reduce inflammation, fight free radical damage, promote healthy bones, and do much more.They regulate natural cell metabolism, blood pressure, and glucose levels to prevent renal and heart diseases.Swiss Chard can help strengthen weak and fragile bones.It treats age-related bone weakness and also affects blood clotting to reduce proliferation of osteoporosis.Lack of physical activity, calcium deficiency, genetic factors, hormone levels, etc.Vitamin K is concentrated in Swiss Chard as a therapeutic nutrient for preventing bone-related diseases and infections.According to the recent study, vitamin K deficiency is associated with lower levels of bone mineral density and higher risk of osteoporosis.After you consume Swiss Chard, the vitamin K is absorbed in the bloodstream which impacts bones, joints, and ligaments to prevent damage and breaks.Swiss Chard is a Good Source of Antioxidants to Prevent Liver Diseases.It helps reduce liver disease induced by inflammation, oxidative stress, obesity, and many other factors.In another study on Swiss Chard, the antioxidant and phenolic compound capacity of this veggie showed positive results in destroying free radical damage in the body.This indicates that other disease proliferating due to excessive oxidative stress in the body may be controlled and prevented with the help of antioxidants present in Swiss Chard.Swiss Chard also contains vitamin C and E which are natural antioxidants to help prevent diseases.Eating Swiss Chard has a Positive Effect on Lowering High Blood Pressure.Several studies show that Swiss Chard can reduce high blood pressure or hypertension in healthy individuals.Hypertension or high blood pressure comes with no symptoms, but can be detected with a simple test.Foods with less salt and fats help lower blood pressure, coupled with less stressful environments and exercise.They also dramatically reduce platelet aggregation for lowering blood pressure induced by inflammation or oxidative stress.The minerals present in Swiss Chard alleviate circulation resistance to promote blood vessel health and proper heartbeat.Key Takeaway: The amount of antioxidants found in Swiss Chard dramatically affect blood pressure levels in healthy individuals.Swiss Chard is an antihypertensive food containing minerals, vitamins, and antioxidants for proper blood regulation.These Swiss Chard extracts destroying rapidly growing cancer cells in the body while stabilizing fibroblasts.Increased intake of such vitamins is essential for preventing liver, skin, colon, prostate, ovarian, pancreatic, breast, and lung cancer.And thanks to the antioxidant capacity of Swiss Chard, it also have chemo-protective and chemo-preventative properties as an alternative cancer treatment.Key Takeaway: The phenolic compounds, vitamins, and minerals present in Swiss Chard stimulate proper cellular health and immune response.Swiss Chard is Loaded with Powerful Vitamin K that Can Promote Bone Health.Vitamin K, present in Swiss Chard, is a vital nutrient for optimal bone health.There are plenty of studies that prove that an increased vitamin K diet can improve bone health by 50%.They reduce proliferation of damaged and old bones by preventing symptoms of osteoporosis and fracture risk.It’s clear that scientific studies demonstrate a positive effect of vitamin K on bone health.Cognitive decline is a major health problem, affecting millions of people worldwide.But there are ways to prevent and treat cognitive decline, especially with the help of nutritious fruits and vegetables.Beta carotene, as study suggests, may reduce prolonged cognitive damage due to oxidative stress.A new report indicates that men who take beta carotene for more than 15 years, in the form of fruits and vegetables, are less likely to suffer from cognitive decline.The results showed that there was a significant improvement in verbal memory and other cognitive factors in those mean who consumed beta carotene everyday.Other studies have shown that Swiss Chard contains high betalain levels which help reduce stress-related brain disorders, including neurodegenerative diseases.It also helps prevent free radical damage in the brain which might lead to Alzheimer’s diseases.Key Takeaway: Several studies show that Swiss Chard eaters have a lower risk of development cognitive diseases, the kind that’s currently affected millions of people worldwide.Biotin in Swiss Chard Can Dramatically Improve Skin Health.People often eat healthy fruits and vegetables for internal organs such as the heart, lungs, liver, the brain, etc.To begin with, vitamin C plays a role for skin health as a powerful antioxidant.Reactive oxygen species, if grown out of control, can drastically impact the skin on a cellular level causing DNA damage.To help neutralize the effect of free radicals on the skin, high amounts of vitamin C is required as an antioxidant.Moreover, eating at least 3 ounces of Swiss Chard on a daily basis has proven health benefits for the skin and the body.Lastly, Swiss Chard contains all those essential nutrients need for glowing and natural-looking skin.Key Takeaway: People who eat Swiss Chard everyday have a much lower risk of developing skin diseases caused by sun exposure, chemicals, and oxidative stress.Being a powerful antioxidant, it protects the eye from oxidative stress induced by environmental factors such as light, smoke, sun, etc.It is an antioxidant responsible for inhibiting lipid oxidation, which is one of the leading causes of macular degeneration in most older adults.Such antioxidants have a direct impact on eye health, preventing glaucoma, retinopathy, macular degeneration, and cataract.Key Takeaway: Swiss Chard protects the eyes against age-related diseases and infections.Any sort of disturbance in the eye may be correct with a daily intake of all the healthy nutrients present in Swiss Chard.A daily consumption of potassium lowers blood pressure and decreasing risk of heart diseases in individuals.By preventing renal disease, insulin resistance, and high cholesterol levels, potassium benefits the heart to a great extent.The fact that potassium can battle against so many symptoms of heart diseases including hypertension, glucose levels, cholesterol, kidney health, and inflammation is sufficient for you.When your red blood cell count is lower than normal, it leads to low hemoglobin levels.Iron deficiency takes a serious toll on the body causing fatigue, bone weakness, kidney diseases, etc.People with iron deficiency anemia may face other life-threatening conditions such as blood loss, neurocognitive diseases, immune dysfunction, and congestive heart failure.Swiss Chard’s high level of potassium can prevent such abnormalities that take a toll on your entire digestive, heart, and cognitive system.Key Takeaway: Swiss Chard appears to have anemia-reducing properties with its high iron nutrient content.It has benefits of reducing risk of kidney and heart failure, increasing hemoglobin production in the blood, and promoting proper food absorption in the body.Swiss Chard has large, crinkled, flat green leaves resting on fleshy, thick ribs and stalks.To prepare the chicory, add the sugar, peppercorns, some water, salt, and lemon juice into a saucepan.Medium heat the saucepan and cover it with a layer of baking paper along with a small lid.You’ll be grateful to Northern Italy for coming up with this delicious cheesy buckwheat pasta paired with Swiss Chard and potatoes.There’s nothing more tangy and fruity than this composed yet delicious chopped Swiss Chard salad.The perfect decadent tart stuffed with goat cheese, potatoes, and fresh Swiss Chard.Mix the flour, baking powder, and 1/2 tsp salt using your blender or food processor.Then you can spread the chard mixture over this dough making sure to fold the edges towards the center.Pour the olive oil onto a pan and heat it before you add the red pepper, coriander seeds, and garlic slices.For all the soup lovers, you will enjoy the combination of Swiss Chard with diced tomatoes and lentils.2 whole bunches of Swiss Chard (stalks chopped into pieces and leaves torn up).You need to focus on incorporating more of this hearty veggie in your meals because it contains plenty of nutrients such as iron, potassium, vitamins, and minerals.It’s low in fats, high in antioxidants, and is the perfect dietary staple to stay fit and healthy with. .

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