Swiss chard (Beta vulgaris) is leafy green vegetable and member of the Chenopodiaceae family. Its moniker can be somewhat misleading. Swiss chard can be consumed raw in salads or sandwiches; added to casseroles and soups; sautéed with garlic and extra-virgin olive oil; and steamed, boiled, or braised. Nutrition. Nutritional Value of Swiss Chard. People with a history of gallbladder or kidney problems may want to avoid Swiss chard, because oxalates may aggravate symptoms in some. Swiss chard contains an antioxidant called alpha-lipoic acid, which has been found to increase insulin sensitivity, reduce blood sugar, and prevent oxidative stress-induced changes in diabetics. “7 Amazing Benefits of Swiss Chard,” Organic Facts;, last accessed September 4, 2018. It is native to regions in the Mediterranean, and the ancient Roman and Greek populations often grew and ate this leafy green while being aware of the Swiss chard health benefits. Read on as we discuss some of the health benefits of Swiss chard in greater detail. Fiber: 3.7 grams. Swiss chard is a leafy green vegetable that can be steamed, boiled, sautéed, braised, and eaten raw in salads and sandwiches. From a mineral perspective, you will also find a large amount of manganese, magnesium, iron, potassium, copper, and calcium, as well as some phosphorus, selenium, and zinc. Swiss chard contains oxalates—a substance that, in high amounts, can cause certain health problems. For instance, Swiss chard contains very high amounts of vitamin A, vitamin C, vitamin E, and vitamin K. There are also good amounts of folate, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, choline, and betaine. For example, carotenoids like beta-carotene, zeaxanthin, and lutein are antioxidants in Swiss chard that are crucial for eye health. Inflammation is what increases the risk of stroke, heart attacks, other forms of cardiovascular disease, and also worsens conditions like high cholesterol and high blood pressure. The betalains in Swiss chard also protect the nervous system, and this includes specialized nerve signaling that is crucial for communications between your brain and eyes. Swiss Chard have 0 milligrams of Cholesterol and 0.2 grams of fat. Another key benefit of Swiss chard is its ability to protect eye health. Vitamin E: 17% of the RDI. Swiss chard will grow nine to 12 inches tall, and this is when you harvest them. Swiss chard greens should not be washed right away since this leads them to wilt quickly. Swiss chard is able to lower blood pressure because its trace minerals, such as potassium, magnesium, iron, calcium, and copper, help with blood vessel health, proper circulation, and heart beat regulation. Copper: 14% of the RDI. Swiss chard contains a number of anti-cancer nutrients such as quercetin, beta-carotene, vitexin (an apigenin flavonoid), various betalains, carotenoids, and chlorophyll. What are the Swiss chard nutrition facts? The bitterness of the raw leaves will dissipate when cooked, and this leaves you with a soft and delicious flavor. Swiss chard benefits extend to those with diabetes, pre-diabetes, and other types of insulin resistance or metabolic syndrome. Still, this concern does not outweigh the benefits of Swiss chard. Ware, M., “Swiss chard: Possible health benefits, uses, and risks,” Medical News Today;, last updated May 19, 2017. Research published in the journal Phytochemical Analysis in 2011 shows that Swiss chard extract can inhibit the proliferation of human cancer cells. A flavonoid antioxidant in Swiss chard called syringic acid is also responsible for blood sugar regulation. The antioxidants in Swiss chard are known to stop the growth of cancer cells such as prostate, colon, breast, endometrial, ovarian, and lung tumors. Swiss chard is thought to help the regeneration of pancreatic beta cells, and this can effectively control insulin production. Swiss Chard Packs a Carotenoid Punch (Good for Your Eyes!) There are 7 calories in 1 cup of Swiss Chard. That being said, you can cook the greens and freeze them to preserve nutrients, and later add them to stews, sauces, and soups. 100 grams of Swiss Chard contain 19 calories, the 1% of your total daily needs. What are the health benefits of Swiss chard? Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Today, Swiss chard is referred to by other names around the world, including spinach beet, silverbeet, sea beet, and crab beet. It’s been used to lower blood pressure, reduce pain, fight cancer, manage diabetes, maintain bone health, protect eye health, and benefit nerve and muscle function. Tweet on Twitter. Red stalk: Charlotte, Rhubarb Chard. “Swiss Chard Nutrition, Health Benefits & Recipes,” Dr. Axe;, last accessed September 4, 2018. Vitamin K improves calcium absorption and the modification of bone matrix proteins. Many are surprised to find that the plant is not native to Switzerland; however, a Swiss botanist discovered it in 1753.

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