Ninety-nine percent of the body’s calcium is stored within the bones, where it is needed to help maintain bone strength and mineral density and prevent weak bones that can lead to fractures. Hot summer temperatures diminish the quality of the crop, so ideally grow when the night temperature is still cool. This is when you’ll most likely find the best-tasting, freshest Swiss chard, especially at local farmers markets. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). (~ = missing data). copycopy Note that the numbers in parentheses (1, 2, etc.) Swiss chard juicing benefits include supplying you with antioxidants, and vitamins K, A and C, just like if you ate the greens. Even Greek philosopher Aristotle wrote about Swiss chard nutrition. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Betalains and the other antioxidants found in Swiss chard nutrition defend brain cells from mutation, protect from DNA damage, reduce free radicals and lower the risk of disorders, including Alzheimer’s and Parkinson’s disease. are clickable links to medically peer-reviewed studies. ), Tap Water Toxicity: Widespread Contamination Impacting Millions, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Detox Your Liver: Try My 6-Step Liver Cleanse, 47 Terrific Leftover Turkey Recipes for After Thanksgiving, Eucalyptus Leaves Benefits, Uses & Side Effects (Plus How to Grow), How to Carve a Turkey: Step-by-Step Guide (Plus Recipes! 2,000 calories a day is used for general nutrition advice. Both have a mild taste and are less bitter/spicy than greens like mustard greens, kale or arugula. represents the %DV. Once purchasing Swiss chard, do not wash the greens right away, as this encourages them to wilt more quickly. Here are some of Swiss chard recipe ideas to try: Chards can be used in recipes the same way many other greens are used, such as escarole, kale, spinach, collard greens or mustard greens. Our commitment is to provide high quality data and easy to use tools. One of the primary flavonoid antioxidants found in the leaves of chard is called syringic acid. Its name may be a bit misleading, because it actually isn’t a plant that is native to Switzerland — rather it was “discovered” by a Swiss botanist in 1753. Swiss chard also contains about four grams of dietary fiber in just one cup of cooked greens, which helps regulate blood sugar levels, improves colon and digestive health, prevents constipation and diarrhea, and also helps you to feel fuller in the process. Just one cup of cooked Swiss chard provides more than 700 percent of your daily vitamin K needs! Swiss chard is a great source of vitamin K and calcium, two key nutrients needed to maintain a strong skeletal structure. Its anti-aging antioxidants also help prevent cancer, heart disease, eye and skin disorders, neurodegenerative disorders, and much more. Look for Swiss chard that has tall, vibrant leafy greens that do not have many signs of discoloration, wilting or holes. One cup (about 36 grams) of raw Swiss chard nutrition contains approximately: Meanwhile, one cup (about 175 grams) of boiled Swiss chard nutrition contains approximately: Some of the many phytonutrients and antioxidants found in Swiss chard nutrition include: Research shows that chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory and anti-cancer properties. The range of antioxidants found in Swiss chard benefits heart health in multiple ways, such as by lowering levels of inflammation and normalizing blood pressure, since Swiss chard can help turn off pro-inflammatory reactions. It’s believed that Swiss chard may help pancreatic beta cells regenerate and therefore helps control insulin production more effectively. Plant in wide rows spaced 6 inches apart. However, cooking chards improves not only the nutrient availability, but also the taste. Swiss chard has been used in folk medicine as a natural decongestant, allergy reliever, constipation reliever and joint pain reducer (likely because it reduced inflammation) for many years. Chard Swiss Cooked Boiled Drained Without Salt, Bar length represents the %DV. Add to Tracking Add to Compare Create Recipe Add to My Foods. Ancient Greek and Roman populations frequently grew and ate these greens, as they were aware of the many healing properties. Animal studies have also shown that extracts derived from chard leaves have hepatoprotective effects and hypolipidemic activity, meaning they can help regulate liver function and cholesterol levels. Swiss chard is now widely used in the food industry as a rich source of sugar, and it’s even being grown in space! Oxalates are normally not a health concern when eaten in normal, moderate amounts, but in rare cases eating high levels of oxalates can cause certain health problems. Swiss chard grows best in soil that has a pH of 6.5 to 7.5. Therefore, studies show that Swiss chard consumption may make it easier to maintain a steadier blood sugar level. They do this by absorbing damaging blue light that enters the eye before it can cause disturbances to the retina. It’s among the first crops being grown in planetary space stations for astronauts and was chosen due to its extremely valuable nutrient profile, as well as its ease of being harvested. Yes, although most people greatly prefer the taste of Swiss chard when it’s cooked — and combined with seasonings like salt or garlic. Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard. Certain flavonoids found in Swiss chard help inhibit activity of an enzyme called alpha-glucosidase, which breaks down carbohydrates into simple sugars. Both are great sources of vitamin K, vitamin A and vitamin C. Spinach is also a great source of folate, manganese, calcium, riboflavin, potassium and magnesium. Calorie for calorie, compared to Swiss chard nutrition, kale offers a similar amount of vitamin K but more vitamin A and C. Kale is a cruciferous vegetable that is rich in antioxidants and vital nutrients that support detoxification, heart health, cancer prevention and brain development. Beta cells in the pancreas are responsible for producing insulin, the hormone that controls blood sugar. Get nutrition facts in common serving sizes of Cooked Swiss Chard: 100g 1 cup.

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