These compelling findings were published in the November 1994 issue of The Journal of the American Medical Association. Swiss chard may help lower blood pressure and cholesterol, which may prevent heart disease. Adding this low-calorie, nutrient-dense green to your diet can help you stay on track when trying to lose weight and get healthy. Swiss chard is a leafy green vegetable that is packed with nutrients. Alongside its fiber content, Swiss chard has only 35 calories per cooked cup (175 grams). Ruby Chard or Rhubarb Chard cultivars), or a bunch of rainbow chard which is typically a mix of white-stemmed Swiss chard, red chard, and golden chard. Rub the leaves with olive oil and salt, then bake to make chips. Grown worldwide, it’s prized for its ability to grow in poor soils and its low need for water and light. cicla) are packed full of vitamin K. In fact, eating a handful of fresh Swiss chard provides your body with almost as much vitamin K as eating a handful of collard greens. © 2005-2020 Healthline Media a Red Ventures Company. 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). Dark, leafy green vegetables are among the most nutrient-dense foods. People who eat more vegetables tend to weigh less than those who don’t. K1, which is mostly found in plant sources, is abundant in Swiss chard. Did you know that Swiss chard is supercharged with pro-vitamin A (carotenoids), with one ounce of boiled and drained Swiss chard supplying your body with a staggering 34% of the Daily Value for pro-vitamin A (according to USDA's nutrition facts data for Swiss chard). Research shows that Vitexin, another flavonoid found in Swiss chard, may help fight heart disease by lowering blood pressure, reducing inflammation and inhibiting blood clotting (8). And, don't worry if you don't have a garden – you can also grow Swiss chard indoors as baby greens or microgreens, any time of year. Swiss chard is high in fiber, an important nutrient that can help maintain weight, lower your risk of certain cancers and promote heart health. Swiss chard’s many antioxidants include polyphenols, vitamin C, vitamin E and carotenoid plant pigments, such as beta-carotene. Additionally, many studies indicate that those who follow high-fiber diets have significantly lower body weight than those on low-fiber diets (16). Due to its spinach-like flavor and texture, Swiss chard is often used as a substitute for spinach in recipes, but there are also a whole host of chard recipes out there, covering everything from smoothies and cold soups to stir-fries and salads. Swiss chard is a member of the beet family, but it doesn't produce an edible bulbous root. Swiss chard contains practically no fat, and it is very low in calories: one ounce of cooked and drained Swiss chard providing only 6 calories! Blend fresh Swiss chard with hummus for a tasty, nutritious dip. This is a detailed article about kale and its health benefits. This article explains everything you need to know about Swiss chard, including nutrients and health benefits. Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and skeletal health. Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked. Some of the most common varieties with white stems include Perpetual Spinach (also known as Leaf Beet), Witerbi Mangold, Fordhook Giant, Lucullus, Orea, and White King. Here are 14 of the healthiest leafy green vegetables you…. There’s no doubt that eating more fresh produce is good for your heart. Healthline Media does not provide medical advice, diagnosis, or treatment. One case-control study found that the study participants who were in the highest quintile of carotenoid intake had a 43% lower risk for age-related macular degeneration, a common cause of blindness, compared with those in the lowest quintile. For example, it feeds beneficial gut bacteria, promotes regular bowel movements, helps maintain healthy cholesterol levels and slows digestion, stabilizing blood sugar levels (9). In addition, Swiss chard contains a good amount of vitamin C which may indirectly promote weight loss through its ability to stimulate the synthesis of carnitine, a compound that has been linked to improved fat burning.
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