Swiss Chard: Nutrition and Health Benefits

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Swiss Chard: Nutrition and Health Benefits

Swiss chard is a nutritional powerhouse with an earthy taste. It looks as good on the plate as it does on the palate, with its rainbow range of stem colors. Do you want to know more? Discover Five lesser-known facts about Swiss chard and an excellent low-fat frittata cooking that takes leafy greens to a whole new level.

The origins of Swiss chard:

A Swiss botanist noticed this leafy green as a form of Beta vulgaris. Today, Mediterranean countries are where Swiss chard is most popular.

Nutrition in Swiss Chard

In a 36-gram (g) cup of raw Swiss chard, the USDA National Nutrient Database includes the following nutrients:

  • Seven calorie
  • Protein content of 0.65 g
  • 0.07 g of fat
  • 1.35 grams of carbohydrates, including 0.4 grams of sugar and 0.6 grams of fiber
  • One 36-gram cup of cooked Swiss chard provides:
  • 18 calcium milligrams (mg)
  • 0.65 milligrams of iron
  • 29 milligrams of magnesium
  • 17 milligrams of phosphorus
  • Potassium, 136 milligrams
  • 10.8 milligrams of vitamin C
  • 110 vitamins A micrograms (mcg)
  • Vitamin E in the amount of 0.68 mg
  • Vitamin K (298 mcg)
  • 5 micrograms of folate

Additionally, fewer thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, calcium, phosphorus, zinc, and selenium are present in Swiss chard.

The antioxidants lutein, zeaxanthin, choline, and alpha and beta-carotene are found in Swiss chard.

Health Benefits

Consuming a variety of fruits and vegetables has been associated with a lower risk for many adverse health issues.

Multiple studies have indicated that eating more plant-based foods, including Swiss chard, lowers the risk of heart disease, diabetes, obesity, and overall mortality while additionally encouraging a lighter overall weight, a more beautiful complexion, and greater vitality.

1. Fighting cancer

The chlorophyll found in Swiss chard may be useful in blocking the development of cancer-causing heterocyclic amines that are produced when food is grilled at a high temperature.

Eating grilled meats with leafy greens and other chlorophyll-rich plants could reduce some of the carcinogenic effects of the meat.

2. Controlling diabetes

Alpha-lipoic acid is an antioxidant found in Swiss chard. It has been shown that doing this will help diabetic patients with reduced blood sugar, increased insulin sensitivity, and protection against oxidative related to stress alterations.

Studies indicate that it may also reduce diabetics’ symptoms of peripheral or autonomic neuropathy. Additionally, it might guard against retinopathy, a condition that damages blood vessels and can impact diabetics.

However, the alpha-lipoic acid used in the study was administered intravenously. According to certain research, oral ingestion is sufficiently helpful.

3. Lowering blood pressure

High blood pressure is more common in those whose diets lack the minerals potassium, magnesium, and calcium.

Because these minerals help arteries dilate and release sodium from the body, it is thought that they lower blood pressure.

The health benefits associated with ingesting these minerals through food are higher than those of taking them as supplements.

All three of these beneficial compounds are found in Swiss chard, which can enhance intake, especially when combined with magnesium.

A 2013 study According to a reliable source that was published in the British Journal of Clinical Pharmacology, foods high in dietary nitrates—such as Swiss chard—have several advantages for the cardiovascular system. These include maintaining or improving endothelial dysfunction, lowering blood pressure, and preventing platelet aggregation.

4. Osteoporosis prevention

Consuming enough vitamin K can strengthen bones. Vitamin K alters the proteins in the bone matrix, enhances calcium absorption, and lowers calcium excretion in the urine.

An increased risk of bone fracture has been linked to low vitamin K consumption.

Arugula, spinach, and Swiss chard are a few examples of leafy greens that are high in vitamin K. They also supplement the diet with more calcium.

298 micrograms (mcg) of vitamin K can be found in a 36-gram cup of raw Swiss chard. In the US, 120 mcg is the suggested daily amount.90 mcg for women.

5. Improving athletic ability

It has been demonstrated that dietary nitrates enhance muscle oxygenation during exercise.

This suggests that during long-endurance activity, a higher nitrate intake may improve exercise tolerance.

In one study, beetroot juice—also high in dietary nitrates—improved performance in a 4-kilometer (km) cycling time trial by 2.8% over 11 seconds. In a 16.1-kilometer time trial, it increased by 2.7 percent in 45 seconds. The nitrate content of beetroot and Swiss chard is comparable.

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