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
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.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. .
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. .
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. .
Kale Competitors: How Do Other Greens Stack Up?
Recipes that include kale are popping up all over the place, making you wonder how we survived without it.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.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. Radio.
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.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.Like kale, spinach, and other dark, leafy greens, chard is highly nutritious.In fact, a CDC report on "powerhouse" vegetables gave chard a score of 89.27 (out of 100) in nutrient density..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..Some of that protection could come from chard's antioxidants, which help the body fight inflammation and cell damage.Research shows an association between the consumption of leafy green vegetables and a lowered risk of cardiovascular disease.People with irritable bowel syndrome (IBS) and Crohn's disease sometimes find relief from digestive symptoms when they follow a low-FODMAP diet.Calcium is an essential mineral that helps build and protect bones and teeth.For people who can't eat dairy products, chard offers an alternate source of calcium.Store fresh chard in an open (unsealed) plastic bag in the refrigerator for up to a week.Eat chard leaves fresh in a salad or smoothie, or add to soups along with or instead of other hearty greens like kale.You can also wilt or sauté it with a little olive oil, garlic, and salt for a quick, easy, and nutritious side dish. .
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.This is because it contains high amounts of vitamin K, which is an essential nutrient for supporting bone health.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.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. .
simple sautéed swiss chard
If you are stuck in the rut of baby spinach from a plastic box every week, it’s time to get on the Chard train!Before we get to the tips on how to make this simple sautéed Swiss chard, here are some useful facts about it!The stems need a little more cooking time than the leaves because they have a lot of cellulose that needs to soften for longer.Swiss Chard can be eaten raw, though it contains oxalic acid, so it may be better for you to eat it cooked.But actually it is a general common name for chard, and got the designation from the botanist who determined the plants scientific name in the 19th century.To wilt the greens, splash in a couple tablespoons water and cover the skillet with a lid.Note: If you don’t have a very large skillet with a lid you can do this in a wide Dutch oven instead.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.Chard Tart with Goat Cheese, this is a lovely vegetarian entree for the holidays or entertaining.This Balsamic Chicken would be nice or my beloved Turkey Meatloaf recipe.This sautéed swiss chard would be a super yummy and easy accompaniment to these Lemon Caper Salmon Cakes.For a weekend meal, try this spatchcocked chicken and a batch of simple saffron rice.Or for a vegetarian meal, serve this with my pumpkin brown rice risotto.Let me know if you make this recipe by coming back and leaving a star rating and review! .