are clickable links to these studies. These include obtaining its many forms of polyphenol, betalain and carotenoid phytonutrients, which are powerful at fighting free radical damage, inflammation and disease development. 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. They do this by absorbing damaging blue light that enters the eye before it can cause disturbances to the retina. Vitamin K is a group of fat-soluble compounds including vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K and blood thinners. The many health benefits attributed to chard are due to its impr… This article explains everything you need to know about Swiss chard, including nutrients and health benefits. Therefore, studies show that Swiss chard consumption may make it easier to maintain a steadier blood sugar level. However, experts still agree that oxalates do not pose a threat for the vast majority of people, and their presence in vegetables like Swiss chard definitely does not outweigh the many health benefits of these foods. Kale. Just 1 cup (175 grams) of cooked Swiss chard provides about 4 grams of fiber — 15% of the RDI. Calories, carbs, fat, protein, fiber, cholesterol, and more for Red Swiss Chard (Freshdirect). A somewhat more unusual flavonoid found in Swiss chard is the apigenin flavonoid, vitexin. Swiss chard has nutrient properties that are believed to be one of the best vegetables for people with prediabetes, diabetes, or other forms of metabolic syndrome or insulin resistance. Just one cup of cooked Swiss chard provides more than 700 percent of your daily vitamin K needs! Ninety-nine percent of the body’s calcium is stored within the bones, where it is needed to help maintain bone strength and mineral density and prevent weak bones that can lead to fractures. Adding this low-calorie, nutrient-dense green to your diet can help you stay on track when trying to lose weight and get healthy. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Additionally, many studies indicate that those who follow high-fiber diets have significantly lower body weight than those on low-fiber diets (16). Note that the numbers in parentheses (1, 2, etc.) Here’s how to prepare Swiss chard before cooking it: Swiss chard tastes mild, although some find that it does have a somewhat bitter and strong flavor, especially when eaten raw. Chard can either be seeded (aim for 0.5 to 1.0 inches deep) or transplanted when the seedlings have 4 to 6 leaves. Swiss chard’s high level of magnesium can also help prevent stress-related symptoms that take a toll on the nervous system, including insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes. Although its name may lead you to believe it originated in Switzerland, Swiss chard is native to the Mediterranean (2). The antioxidants found in Swiss chard nutrition are associated with the ability to stop growth of cancer cells from breast, colon, prostate, ovarian, endometrial and lung tumors. Swiss chard is a low-calorie vegetable that is high in magnesium, iron, potassium and vitamins A, C and K. Swiss chard is also high in antioxidants, which fight free radicals in your body that may lead to certain diseases (4). Nutrition facts for Chard, without salt, drained, boiled, cooked, swiss, recommended daily values and analysis. Get full nutrition facts and other common serving sizes of Swiss Chard including 1 cup and 1 leaf. Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked. Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked. Swiss chard is a member of the beet family and packed with nutrients. All of those make great Swiss chard substitutes, especially spinach and escarole, which also have mild flavors. Here are 15 foods…, Many people don’t eat enough veggies, and products like Super Greens seem like an easy way to get your fill. Rainbow Swiss chard contains high levels of vitamins C, K, E, beta-carotene and the minerals manganese and zinc. Nutrition Facts for Swiss Chard - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach (1). You can eat these greens both raw or cooked. Consuming Swiss chard may lower your risk of certain chronic diseases, help promote weight loss, maintain healthy blood sugar and benefit heart health. Magnesium, potassium, copper, iron and calcium, for example, are all minerals found in Swiss chard nutrition that work together to aid in red blood cell formation, nerve signaling, blood vessel constriction and help control blood pressure levels. Swiss chard is now widely used in the food industry as a rich source of sugar, and it’s even being grown in space! Here are some excellent ways to add Swiss chard to your diet: Swiss chard is a mild green that can be used in a number of dishes, including salads, pastas and sides. Toss a few leaves of it into your favorite smoothie. Research shows that people with hypertension (elevated blood pressure) who consume nitrates from nitrate-rich whole foods, including beets and chard, benefit from improvements in blood pressure levels. Jan 15, 2018 - Swiss chard, bok choy and spinach are all green leafy vegetables that have a similar appearance and call for similar preparation methods. Oxalates are most known for potentially interfering with the absorption of certain minerals, such as calcium. People who have a history of kidney or gallbladder problems may want to avoid eating Swiss chard due to its oxalates, though, since these can aggravate symptoms in some cases. Swiss chard’s phytonutrient betalains are excellent for supporting detoxification by acting as anti-inflammatories and antioxidants within the gut. However, chard stems do contain oxalates, like other vegetables within the same plant family. Swiss chard has large, glossy leaves with colorful stalks, and tastes earthy and green. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. This article tells you whether greens…. Packed With Disease-Fighting Antioxidants, May Decrease Insulin Resistance and Lower Blood Sugar, 14 Healthy Foods That Are High in Potassium, 15 Foods That Pack More Potassium Than a Banana. Its mild taste makes it a perfect ingredient for countless recipes. Select chard with fresh green leaves; avoid those that are yellow or discoloured. Betalains found in Swiss chard nutrition also protect the health of the nervous system, including specialized nerve signaling, which is crucial for the communication between the eyes and brain. For example, it’s required for blood clotting and various cellular functions (18). Germination typically occurs when the temp rises above 40 degrees Fahrenheit. Rainbow Chard Nutritional Value | Livestrong.com Syringic acid is known for regulating blood sugar levels, making it the object of much research over recent years as diabetes diagnosis rates have continued to increase. 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