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: 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. .

Spinach vs Swiss Chard: What is the difference?

It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin.It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. .

Spinach vs. Kale: Is One Healthier?

Nutritional Differences Both kale and spinach are highly nutritious, low-calorie vegetables that provide a wide array of important vitamins and minerals.Meanwhile, a small study in 27 people found that eating a soup made with about 9 ounces (250 grams) of spinach for just 7 days improved blood pressure.Both vegetables also contain cancer-fighting compounds, which have been shown to decrease the growth and spread of cancer cells in test-tube and animal studies ( 8 , 9 , 10 , 11 ).What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss ( 12 , 13 ).Summary Spinach contains oxalate, which can prevent calcium absorption in your body and may contribute to kidney stone formation.Disruptions in thyroid function can impact your metabolism and cause symptoms like fatigue, sensitivity to cold, and weight changes ( 20 ).Other research has found that regularly eating cruciferous vegetables is not associated with a higher risk of thyroid cancer — except for in women with a very low intake of iodine ( 23 , 24 ).Therefore, if you have thyroid problems, cooking kale or spinach prior to eating it and ensuring you get enough iodine in your diet from foods like seafood and dairy can help prevent any side effects caused by goitrin.Not only do each of these ingredients bring a different set of nutrients to the table, but they can also add a bit of variety and new flavors to your diet.Summary Kale and spinach may differ slightly in terms of nutritional value and health benefits, but both can be included as part of a healthy diet. .

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. .

A Nutritional Comparison of 7 Leafy Greens

Kale has developed a reputation for being one of the most healthy plant foods available, with a high level of nutrients in its leaves.Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them.It also has a mild flavor that makes it easy to pair with a variety of fruits and vegetables or to blend up in smoothies.With a rainbow variety of stems, Swiss chard can add color to your plate—and a load of nutrients to boot.Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes.Collard greens are frequently eaten in the Southern U.S. regions, but deserve attention everywhere for their health benefits.Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach.The following table, created with information from the USDA Food Composition Databases, compares different minerals and vitamins found in these seven leafy greens per 1-cup serving.Certain conditions, such as clotting disorders or kidney stones, can be affected by the nutrients and other substances in leafy greens, so if you have a concern, be sure to check with a healthcare professional before changing your diet.Discover which foods nourish your unique body type at our mind-body healing immersion, Perfect Health.Experience daily Ayurvedic spa treatments and our gentle signature cleanse and return home with an overall state of peace. .

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.Ladle into individual bowls, sprinkle with the lemon zest, and serve.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. .

healthy green smoothie

Adding dark leafy greens to your smoothies not only adds fiber and helps keep them lower in sugar, but they pack a big nutritional punch as well.This one features Swiss chard, cucumber, celery, avocado, pineapple, ginger and coconut milk and has no added sugar!They say variety is the spice of life, so try throwing in some Swiss chard, cauliflower, broccoli, bell peppers or carrots and you’ll be surprised how delicious a healthy green smoothie can be!But last year when I had more kale in my garden than I knew what to do with I added a few leaves to my banana blueberry smoothie and I’ve never looked back.It is also an extremely good resource for all things smoothie-related like smoothie prep, tools and equipment and how to pick the best produce.The key to making a healthy smoothie is to include the right balance of veggies, fruit, protein and fat.Adding vegetables, especially dark leafy greens like Swiss chard, kale and spinach really help to up the nutritional value and keep it lower in sugar.Make sure to include protein, healthy fats and carbs for a nutritionally well balanced sugar, honey or maple syrup by adding fruits like banana, mango or pineapple instead to sweeten your smoothie.Fruit in moderation helps sweeten smoothies and decreases the need for added sugars.Danielle’s tip is to balance fruit with an additional serving of greens and other veggies to keep your blood sugar from chia seeds, hemp hearts, flaxseed and wheat germ add fiber, protein and tons of nutrients.Protein powders can be great, just watch out for ones with added sugar (check out pea, whey and egg options).can be great, just watch out for ones with added sugar (check out pea, whey and egg options).Whole grains like rolled oats or cooked brown rice are a fun addition and add a satisfying thick creamy rolled oats or cooked brown rice are a fun addition and add a satisfying thick creamy texture.Legumes like lentils or chickpeas can also add a nice texture and interesting flavor profile.Fresh herbs like basil, mint, parsley and cilantro will brighten any veggie smoothie.One of my favorite sections in Danielle’s book is her list of Vegetables, Leafy Greens and Fruits.The list includes many smoothie-friendly vegetables and fruits with their flavor profile and a description of the nutritional benefits they will bring to your smoothie party.It is a mild-flavored leafy green and is rich in vitamins A,C, E and K. It is also a good source of calcium, magnesium, copper, zinc, sodium and phosphorus.Swiss Chard is actually less bitter when eaten raw, but it’s still a good idea to remove the stems before blending it into smoothies.They are low calorie and hydrating, high in antioxidants, and a good source of vitamins C and K and potassium.It is rich in bromelain, a digestive enzyme that helps break down proteins, boost the immune system and suppress inflammation.According to WebMD it helps fight germs, calms nausea, acts as an anti-inflammatory, soothes sore muscles, curbs cancer growth, lowers blood sugar and cholesterol and protects against disease.According to Medical News Today the top three benefits of coconut milk are weight loss, heart health and a boost to the immune system.If you plan to make green smoothies a few times a weeks, go with at least 600 watts of motor speed.Cut the stems out of the Swiss chard to decrease the bitterness and roughly chop the leaves.Vegetable smoothies are an awesome and healthy way to start your day, but I do understand that the thought of wielding a big knife and doing a lot of chopping before you’ve even really opened your eyes can seem daunting.To make your smoothie, pour the ingredients into your blender, add your liquid of choice and blend until smooth. .

The Top 14 Healthiest Greens for Your Salad

While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones.“It's simple to prepare sauteed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. .

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