.
Have you spotted Swiss chard at the grocery store and wondered what it is? What even *is* that leafy green with the colorful stalks? We’re going to break down the good (and potentially not-so-good) about Swiss chard, so you can make an informed choice about adding it to your plate.
We’ll explore further below:
- Benefits of Swiss Chard
- Nutritional Value of Swiss Chard
- Potential Harms and Warnings
- Key takeaways
- FAQ, Myth & Facts
Swiss chard, scientifically known as Beta vulgaris subsp, is a nutritional powerhouse among leafy green vegetables. It’s been around for ages, and it’s part of the same family (Betoideae) as beets and spinach.
So let’s explore what makes Swiss chard so special, it’s nutritional profile, and any potential downsides.
Benefits of Swiss Chard
Swiss chard is packed with nutrients, including vitamin K and nitrates, which help keep your blood pressure in check.
Consuming vegetables and fruits is associated with a bunch of health perks, and Swiss chard is no exception. It may help reduce your risk of obesity, diabetes, and heart disease. Plus, it can improve your skin and boost bone health.
Let’s dive deeper into the specifics:
Helps Lower Blood Pressure
Experts often recommend a diet that’s rich in minerals like calcium, magnesium, and potassium to help manage high blood pressure. These minerals help your body get rid of excess sodium. Which, let’s face it, we all probably have a little *too* much of.
Getting these nutrients from whole foods is usually more effective than relying on supplements. Chard is particularly rich in magnesium, giving your body a boost. We’ve noticed that many people aren’t getting enough magnesium, so this is a definite win!
Contributes to Protection Against Cancer
Chard is high in chlorophyll, which may help block the effects of some carcinogens, reducing the risk of cancer caused by certain unhealthy foods and exposure to high heat during cooking.
Including leafy greens like chard, rich in chlorophyll, alongside well-cooked meats may lessen the carcinogenic effects associated with those meats.
Aids Blood Sugar Control
One of the benefits of Swiss chard is its potential to help manage blood sugar levels. It contains an antioxidant called alpha-lipoic acid, which can assist with:
- Lowering glucose levels.
- Increasing insulin sensitivity.
- Preventing cell damage from oxidative stress, a common issue for people with diabetes.
- Reducing symptoms of peripheral neuropathy, which can affect diabetics.
- Lowering the risk of complications from diabetic vascular problems.
Protects Bone Health
The vitamin K found in Swiss chard helps improve bone health and prevent osteoporosis. It does this by:
- Improving the protein structure of bones.
- Enhancing calcium absorption.
- Reducing the amount of calcium lost through urine.
Vitamin K deficiency is linked to a higher risk of bone fractures, so adding leafy greens like chard, spinach and arugula can help boost your calcium levels.
Improves Athletic Performance
Swiss chard can improve athletic performance because it contains nitrates, which enhance the supply of oxygen to muscles during exercise. This means that the nitrates can help boost your tolerance for intense workouts. Nitrates are definitely something you want in your diet if you’re physically active.
Chard can also improve the overall quality of life for people with heart and artery issues, lung diseases, and conditions related to AIDS, all of which can be worsened by a lack of oxygen in the body.
Nutritional Value of Swiss Chard
The benefits of Swiss chard come from its amazing nutritional profile. About 36 grams, or roughly one cup, of raw chard leaves contain:
| Component | Nutritional Value |
| Calories | 7 calories |
| Proteins | 0.65 grams |
| Fats | 0.07 grams |
| Carbohydrates | 1.35 grams |
| Calcium | 18 milligrams |
| Iron | 0.65 milligrams |
| Magnesium | 29 milligrams |
| Phosphorus | 17 milligrams |
| Potassium | 136 milligrams |
| Vitamin C | 10.8 milligrams |
| Vitamin A | 110 micrograms |
| Vitamin e | 0.68 micrograms |
| Vitamin K | 298 micrograms |
| Folic acid | 5 micrograms |
Chard also provides small amounts of thiamin, niacin, vitamin B6, calcium, phosphorus, zinc, and selenium, along with some antioxidants and betacrotninates.
Here’s something to keep in mind:
- One cup of chard provides 44% of your daily recommended intake of vitamin A.
- One cup of chard provides 18% of your daily recommended intake of vitamin C.
Potential Harms and Warnings
Despite all the great benefits of Swiss chard, there are a few things to be aware of. The high levels of vitamin K can be an issue for people taking blood thinners. Vitamin K plays a significant role in blood clotting, so it can interfere with these medications.
It’s important to remember that your diet should be varied and include a mix of foods, not just focusing on one type. Even if something is super nutritious, it’s best not to overdo it.
Okay, so, we’ve talked about the what and why, but what about the *how*? Let’s talk about preparation and incorporating this sometimes bitter-tasting green into our meals. Quick sauté with garlic and olive oil? Steamed until tender? Maybe a starring role in a hearty soup or casserole? What’s the best way to dial down the bitterness for those of us with sensitive taste buds? We need to investigate this…
Key takeaways
FAQ, Myth & Facts
Is Swiss chard better for you raw or cooked?
Cooking Swiss chard can reduce some of its nutrients, like vitamin C. However, it also makes some other nutrients, like vitamin A and iron, easier for your body to absorb. So, both raw and cooked Swiss chard can be good for you!
Can Swiss chard cause kidney stones?
Swiss chard contains oxalates, which can contribute to kidney stone formation in some people. If you’re prone to kidney stones, it’s best to consume Swiss chard in moderation and stay well-hydrated.
Is Swiss chard safe to eat during pregnancy?
Yes, Swiss chard is generally safe to eat during pregnancy and can provide essential nutrients like folate, vitamin K, and vitamin A. However, it’s always a good idea to consult with your healthcare provider for personalized dietary advice during pregnancy.
Does Swiss chard have a lot of fiber?
Yes, Swiss chard is a good source of dietary fiber, which can help promote healthy digestion, regulate blood sugar levels, and keep you feeling full and satisfied after eating.
I started incorporating Swiss chard into my diet after being diagnosed with pre-diabetes. My blood sugar levels have improved significantly, and I feel much more energetic. It’s become a staple in my meals!
As someone who struggles with high blood pressure, I was excited to learn about the potential benefits of Swiss chard. I’ve been adding it to my smoothies and salads, and I’ve noticed a slight decrease in my blood pressure readings. Plus, it tastes great!
I was always skeptical about “superfoods,” but Swiss chard has definitely changed my mind. Since adding it to my diet, my digestion has improved, and I feel like I’m getting more essential nutrients. It’s a game-changer!
So, what’s the bottom line? Swiss chard is definitely a veggie worth considering. With its impressive nutritional profile and potential health benefits, it’s a great way to add some extra goodness to your meals!
