The magnesium in Swiss chard can also prevent stress-related symptoms that can wreak havoc on the nervous system, which can lead to all sorts of problems, such as headaches, mood disturbances, sleep problems, diabetes, and high blood pressure. The antioxidant power of Swiss chard benefits heart health in numerous ways by reducing inflammation. Inflammation is what increases the risk of stroke, heart attacks, other forms of cardiovascular disease, and also worsens conditions like high cholesterol and high blood pressure. Vitamin K: 716% of the RDI. In fact, in Swiss chard, there are up to 13 different polyphenol antioxidants, 19 different types of betaxanthin antioxidants, and nine types of betacyanins. Green stalk: Lucullus. Swiss chard (Beta vulgaris) is leafy green vegetable and member of the Chenopodiaceae family. Swiss chard can be found at grocery stores, health food stores, and farmers markets. Let’s get started…. Although Swiss chard is the common name, you can also simply call it chard. Copper: 14% of the RDI. The chard, bette, or Swiss chard, is a trained garden plant very large leaves smooth or dimpled, ranging from green to red wine. That being said, you can cook the greens and freeze them to preserve nutrients, and later add them to stews, sauces, and soups. “Chard, swiss, cooked, boiled, drained, with salt Nutrition Facts & Calories,” SELFNutritionData; https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2841/2, last accessed September 4, 2018. Swiss chard can be consumed raw in salads or sandwiches; added to casseroles and soups; sautéed with garlic and extra-virgin olive oil; and steamed, boiled, or braised. This vegetable is from the same family as beets. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Yet there is a potential risk of Swiss chard to keep in mind. Origins of Swiss chard: This leafy green was identified by a Swiss botanist and is a variety of Beta … Swiss chard is able to lower blood pressure because its trace minerals, such as potassium, magnesium, iron, calcium, and copper, help with blood vessel health, proper circulation, and heart beat regulation. The many health benefits attributed to chard are due to its impressive list of vitamins, nutrients, and organic compounds, which include vitamin K, vitamin C, and vitamin A, as well as vitamin E, riboflavin, and vitamin B6.In terms of minerals, Swiss chard has a wealth of magnesium, manganese, potassium, iron, sodium, and copper. 100 grams of Swiss Chard contain 19 calories, the 1% of your total daily needs. Home > Food Facts > Swiss Chard: Nutrition Facts and Benefits. Swiss chard will grow nine to 12 inches tall, and this is when you harvest them. Research also suggests that alpha-lipoic given intravenously can reduce autonomic or peripheral neuropathy in those with diabetes. The antioxidants in Swiss chard are known to stop the growth of cancer cells such as prostate, colon, breast, endometrial, ovarian, and lung tumors. They have a petiole (the coast or the card) large and fleshy, white, green or yellow. The betalains in Swiss chard also protect the nervous system, and this includes specialized nerve signaling that is crucial for communications between your brain and eyes. It is loaded with antioxidants, which can help to lower blood pressure, protect heart health, fight cancer, manage diabetes, prevent osteoporosis, protect eye health, and benefit nerve and muscle function. Swiss Chard Packs a Carotenoid Punch (Good for Your Eyes!) Vitamin A: 214% of the Reference Daily Intake (RDI) Vitamin C: 53% of the RDI. You can plant eight to 10 seeds per foot of row planted. All rights reserved. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. It was chosen due to its extremely high nutrition value. Lidder, S., et al., “Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway,” British Journal of Clinical Pharmacology, March 2013; 75(3): 677-696, doi: 10.1111/j.1365-2125.2012.04420.x. For example, carotenoids like beta-carotene, zeaxanthin, and lutein are antioxidants in Swiss chard that are crucial for eye health. Swiss chard has been used in diets for thousands of years. Calorie breakdown: 8% fat, 62% carbs, 30% protein. You can also use Swiss chard leaves in smoothies, fresh juice, scrambled eggs, or an omelet. Researchers have also begun to test Swiss chard seeds and leaves to see if they can be used as a chemo-protective treatment. Swiss chard is, like kale, one of nature's multivitamins, delivering substantial amounts of 16 vitamins and vital nutrients.
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