Swiss chard health benefits and nutrition: How healthy are these leafy greens?
Swiss chard is a leafy green with a distinct red, pink or yellow stem and stalk. A member of the beet family, the leafy vegetable has been used in many culinary preparations, mostly in salads, omelettes and roasts.
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Developing a palate for Swiss chard is a matter of taste. Like most leafy greens, the chard has a strong, earthy flavour.
Its health benefits are varied. Swiss chard leaves have perhaps the highest content of fibre, sodium, magnesium, flavonoids and vitamin C. Its stalks and stems are high in potassium.
In fact, Swiss chard is so nutritious, it's being considered for salad crops to be grown on lunar or planetary space stations because it is high yielding and full of minerals and vitamins. Here's a full look at its health benefits.
Health benefits of Swiss chard
Swiss chard is a nutritionally dense leafy green veggie that is replete with nutrients and phytochemicals. It is a nutritional powerhouse with many flavonoid antioxidants, like kaempferol, quercetin, vitexin. Kaempferol present in the swiss chard has powerful anti-inflammatory compounds.
Here are some reasons to eat Swiss chard.
1. Fights cancer: A treasure trove of antioxidants, Swiss chard in the diet could help fight cancer-causing heterocyclic amines that are generated while cooking certain foods at high temperatures. It contains disease-fighting antioxidants like vitamin C, vitamin E, polyphenols and carotenoid plant pigments, which fights cancer-causing free radicals in the body.
2. Helps manage diabetes: Swiss chard has been reported to reduce blood sugar thanks to its antioxidant alpha-lipoic acid. Regularly consuming Swiss chard can also decrease oxidative stress and increase insulin sensitivity.
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3. Improves bone health: Swiss chard is full of vitamin K, which is important for bone health. The nutrient improves the absorption of calcium and reduces the urinary excretion of calcium.
4. Supports Heart Health: Swiss chard is fibre rich and contains magnesium, calcium and potassium, minerals which help maintain healthy blood pressure.
Other benefits of Swiss chard include:
•Improves vision
•Fights constipation
•Boosts immunity
•Improves blood circulation
•Promotes heart health
•Prevents cataracts
Nutritional composition of Swiss chard:
1 cup (175gm) of swiss chard has the following nutritional composition.
Nutrient
| Measurement %(DV)
|
Calories
| 35
|
Protein
| 3gm
|
Sodium
| 13%
|
Fat
| 0%
|
Cholesterol
| 0%
|
Fiber
| 15%
|
Vitamin A
| 214%
|
Iron
| 22%
|
Calcium
| 10%
|
Vitamin C
| 53%
|
Carbohydrates
| 2%
|
Dangers of Swiss chard
As healthy as it is, Swiss chard may also pose health risks for people with certain underlying conditions.
Swiss chard is rich in vitamin K, which plays a big role in blood clotting. People who are on blood thinners for heart health may find the vitamin K content in Swiss chard interfering with the efficiency of the medicine.
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