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 ).Grown worldwide, it’s prized for its ability to grow in poor soils and its low need for water and light.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 ).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.

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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. .

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. .

Chard, swiss, raw Nutrition Facts & Calories

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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. .

Chard

Chard, like other green leafy vegetables, has highly nutritious leaves, making it a popular component of healthy diets.[7] Its taxonomic rank has changed many times, so it was treated as a subspecies, convariety, or variety of Beta vulgaris.[9][10] They are cultivated descendants of the sea beet, Beta vulgaris subsp.Chard belongs to the chenopods, which are now mostly included in the family Amaranthaceae (sensu lato).The origin of the adjective "Swiss" is unclear, since this coastal plant is native to Sicily, not Switzerland.Chard is used in traditional Swiss cuisine, however, namely in a dish called capuns from the canton of Grisons.Clusters of chard seeds are usually sown, in the Northern Hemisphere, between June and October, depending on the desired harvesting period.Chard can be harvested while the leaves are young and tender, or after maturity when they are larger and have slightly tougher stems.Chard has shiny, green, ribbed leaves, with petioles that range from white to yellow to red, depending on the cultivar.In the Northern Hemisphere, chard is typically ready to harvest as early as April and lasts through May.When daytime temperatures start regularly to attain 30 °C (86 °F), the harvest season is coming to an end.Fresh chard can be used raw in salads, stirfries, soups or omelets.[15] Chard leaves and stalks are typically boiled or sautéed; the bitterness fades with cooking.[3] Also having significant content in raw chard are vitamin E and the dietary minerals, magnesium, manganese, iron, and potassium.[3] Raw chard has low content of carbohydrates, protein, fat, and dietary fiber. .

Rainbow Chard Nutritional Value

Only about 1.3 of these calories -- just 3.7 percent of the total caloric content in a serving -- are contributed by the vegetable's 0.14 grams of fat.Cooked rainbow chard has a trace amount of saturated fat -- approximately 0.02 grams per serving -- and contains no cholesterol.Simple sugars contribute about 1.9 grams of carbohydrates to rainbow chard's total per serving.A 2009 study published in "Food, Agriculture and Environment" reported that chard is a rich source of polyphenols, antioxidant compounds that may help lower your risk of heart disease, cancer, diabetes, osteoporosis and degenerative neurological conditions such as Alzheimer's disease.To get the highest amount of polyphenols, don't discard rainbow chard's bright stems when you're preparing the vegetable.A 2013 study found that the most deeply colored parts of green leafy vegetables like chard have the highest polyphenol and antioxidant activity. .

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