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. .
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. .
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.
29 Swiss Chard Recipes for Never-Boring Greens
You don’t need Swiss chard recipes if you only want to eat the simplest steamed or sautéed greens. .
5 Ways to Make Swiss Chard – Just Farmed
5 Ways to Make Swiss Chard.5 Ways to Make Swiss Chard.https://www.justfarmed.com/wp-content/uploads/2015/03/justfamed-colorbig-n.jpg 0 0 Meredith Lehman https://www.justfarmed.com/wp-content/uploads/2015/03/justfamed-colorbig-n.jpg Meredith Lehman 2014-09-29 11:28:37 2014-09-29 11:28:37 5 Ways to Make Swiss Chard. .
Easy Swiss Chard Recipe
You can either remove them and discard (or boil and toss with butter), if some of the stems are tender, just sauté them first before adding the leaves, to give them more cooking time.For this easy sauté we are cooking the chard in just a little olive oil with some thinly sliced garlic and red pepper flakes. .
Growing a Top Superfood: Swiss Chard
Are you familiar with Swiss chard?There are a few different types of Swiss chard, and each has its advantages.This variety is highly productive and resists bolting, resulting in a longer growing season.has medium-green, crinkly leaves and a white stalk.This variety is highly productive and resists bolting, resulting in a longer growing season.Bionda di Lyon has pale-green, smooth leaves and a white stalk.has pale-green, smooth leaves and a white stalk.Growing Swiss Chard.But it’s still considered a cool season crop with an optimal growing temperature of 50–70°, as these conditions produce the sweetest, most tender leaves.Because Swiss chard grows tall, we recommend planting it in the top section of your Tower Garden.Tower Tip: For step-by-step instructions on starting seeds and transplanting seedlings, reference page 7 of the Tower Garden Growing Guide.They feed on leaves, creating small, irregular holes.They feed on leaves, creating small, irregular holes.Harvesting and Eating Swiss Chard.Keep these tips in mind when harvesting Swiss chard:.Have you grown Swiss chard? .