How much vitamin K is in Swiss chard?
The basic type of swiss chard is Chard, swiss, raw, where the amount of vitamin k in 100g is 830 ug. 830 ug of vitamin k per 100g, from Chard, swiss, raw corresponds to % of the vitamin k RDA.
How healthy is Swiss chard?
Swiss chard, also known as chard, leaf beet or spinach beet ... Our sandy soil will support a healthy soil food web that is needed to produce healthy plants if there are desirable plants (which is everything except weeds) growing there to supply the ...
What are the nutrients in Swiss chard?
Swiss Chard: Nutrition, Benefits and How to Cook It
- Origin and Nutrition. Grown worldwide, it’s prized for its ability to grow in poor soils and its low need for water and light.
- Loaded With Fiber. Fiber is an indispensable nutrient that has many important functions in your body. ...
- Excellent Source of Vitamin K. ...
- Benefits Heart Health. ...
What is better Swiss chard or Kale?
Why is Swiss Chard better than Kale?
- 1.97x more vitamin A (IU) per 100g? 6116IU vs 3100IU
- 6.51% higher water content per 100g? 92.66g vs 87g
- 1.5x more riboflavin per 100g? 0.09mg vs 0.06mg
- 2.26x more pantothenic acid per 100g? 0.17mg vs 0.076mg
- 1.97x more vitamin A (RAE) per 100g? 306µg vs 155µg
- 25% more ash per 100g? ...
- 143mg more sodium per 100g? ...
- 61.54% less saturated fatty acids per 100g? ...
Can you eat Swiss chard everyday?
Doctors and researchers assume you only consume about 120 mg of oxalate per day! 120 mg is about the amount of oxalate in just one ounce of almonds. But, a ½ cup of swiss chard has 4 to 7 times that amount – far in excess of what is considered “typical” and “tolerable” on a routine basis.
Is Swiss chard a Superfood?
Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.
Which is healthier spinach or Swiss chard?
Significant Scores for Spinach Spinach comes out on top, compared to Swiss chard, in a number of nutritional components. Among them are calcium, with 1 cup of cooked spinach offering 24 percent DV compared to Swiss chard's 10 percent.
Is Swiss chard more nutritious cooked or raw?
Like many leafy greens, Swiss chard shrinks drastically when cooked, so 1 cup of cooked Swiss chard will contain much more nutrition than 1 cup of raw Swiss chard. The other thing to mention in comparing cooked to raw Swiss chard is the presence of oxalic acid.
Which chard is healthiest?
Swiss chard is one of the healthiest leafy green vegetables, according to the video's narrator Tyler. Just 100 grams of Swiss chard will give you more than 300 percent of your daily dose of vitamin K, more than 20 percent of your vitamin C and more than 20 percent of your vitamin A.
What is the best way to eat Swiss chard?
5 things to do with Swiss chardAdd chopped fresh Swiss chard to other salad greens.Toss in a handful of chopped Swiss chard to your next stir fry, soup or omelet like in this Swiss chard and navy bean soup or this colourful Eat Your Greens Frittata.Sauté Swiss chard in a little olive oil and garlic.More items...
What's the healthiest green vegetable?
Spinach1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).
Do you eat the stems of chard?
Swiss Chard is entirely edible, including the leaves and stems. The stems need a little more cooking time than the leaves because they have a lot of cellulose that needs to soften for longer. The leaves cook quickly.
Is it safe to eat raw Swiss chard?
Fast facts about Swiss chard Swiss chard can be eaten raw or cooked.
Is Swiss chard good for skin?
Both leafy and cruciferous vegetables like collard greens, kale, spinach, Swiss chard, baby greens, and broccoli are loaded with skin-beautifying phytonutrients that help detoxify the body. Many of these greens have vitamin A, B, C, E & K which promote youthful skin and prevent wrinkles.
Can you eat Swiss chard raw in a salad?
You can absolutely eat chard raw, the same way you would eat kale or spinach raw.
Are Swiss chard stems poisonous?
Rainbow Swiss chard is often, but not always, red, while ruby red Swiss chard always has red stalks. Packed with vitamins A, C and K, it contains oxalic acid, which can affect the body's absorption of calcium. It can even cause kidney stones if consumed in great amounts, according to WebMD.
Combating cancer
Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.
Managing diabetes
Swiss chard contains an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.
Preventing osteoporosis
Adequate vitamin K consumption can improve bone health. Vitamin K modifies bone matrix proteins, improves calcium absorption, and reduces urinary excretion of calcium.
Improving athletic performance
Dietary nitrates have been shown to improve muscle oxygenation during exercise.
May Help Manage Diabetes
One of the most important benefits of Swiss chard is its potential ability to regulate the blood sugar levels in our body. It inhibits the activity of a specific enzyme named alpha-glucosidase.
May Improve Bone Health
Swiss chard has a significant amount of calcium in those leaves, which means that it may provide a major boost for bone health. Calcium, as well as the other minerals found in this vegetable help stimulate bone growth and development, including magnesium and vitamin K.
May Act As A Brain Booster
Swiss chard is a valuable source of both potassium and vitamin K, both of which are found in significant amounts in the brain and are integral parts of boosting cognitive development and abilities. Add some Swiss chard to your diet and expand your mind!
May Improve Blood Circulation
Iron and copper are both essential elements of red blood cells, and without those two minerals, people can develop anemia, which shows itself as weakness, fatigue, stomach disorders, and lack of concentration.
May Reduce Blood Pressure and Improve Heart Health
The anti- inflammatory and phytonutrient antioxidants found in Swiss chard, along with potassium, all contribute to reducing blood pressure and stress on the cardiovascular system. Hypertension is due to pro-inflammatory enzymes within the body, which the organic compounds in Swiss chard are able to neutralize.
May Aid in Eye Care
Swiss chard has a huge amount of beta-carotene, which has been linked in many ways to optimal eye health and a reduction in macular degeneration, glaucoma, night blindness, and other vision-related conditions. [6]
May Lead to Healthy Hair
Swiss chard may also have a possibly significant amount of biotin, among its many other beneficial compounds. Biotin is an organic compound that has been directly linked to healthy hair, the stimulation of follicles, and as a way to increase luster and texture. [7]
I. Facts About Swiss Chard
For those who have never added Swiss chard to your diet, we would like to share some facts about this nutritious vegetable. Actually, Swiss chard is a leafy green vegetable, which was identified by one of the Swiss botanists. It is categorized as Beta vulgaris, a member of goosefoot family with other members including spinach and beets.
1. Managing Diabetes
If you are in trouble with diabetes and trying to find some other healthy food sources for your own, you should not ignore one of the most useful benefits of Swiss chard. It is the ability to manage diabetes. For many people, it is also considered as the most important benefits of Swiss chard that help them so much.
2. Building Bones
As mentioned in the nutritional facts about Swiss chard, a significant concentration of calcium along with vitamin K is found in this leafy green, which mainly contributes to the benefits of Swiss chard for bones.
3. Reducing Risk Of Cancer
Another one from the list of health benefits of Swiss chard is reducing the risk of cancer and contributing to combating against the most dangerous disease. In other threads on our site, we also mention the anti-cancer property of a wide range of leafy green veggies. Swiss chard is not an exception.
4. Regulating Blood Pressure And Heart Health
Among health benefits of Swiss chard, many people care about its ability to regulate blood pressure and boost the heart health. As a result, we would like to share some facts about these benefits of Swiss chard in this article.
5. Good For Blood Circulation
A variety of minerals is loaded in Swiss chard, which creates a lot more benefits of Swiss chard, as mentioned. Among them, iron and copper are playing an important role in maintaining a healthy body.
6. Boosting Brain Function
If you are preparing for a lot of important exams, the amazing benefits of Swiss chard can help you because it acts as a major brain booster.
What Is A Swiss Chard?
Swiss chard is a leafy green vegetable that is related to beet. It has broad, green leaves and a white or red stalk. Swiss chard can be eaten cooked or raw. It is high in vitamins A, C, and K, as well as antioxidants. Swiss chard can be used in many different dishes, such as salads, soups, and as an ingredient for smoothies.
What Are The Health Benefits Of Swiss Chard?
There are many Swiss chard benefits for health; some of the most notable include:
How Can I Add Swiss Chard To My Diet?
There are many ways to receive Swiss chard benefits by adding it to your diet.
Swiss Chard Side Effects & Precautions
It’s generally safe to eat Swiss chard. However, you may want to avoid eating large amounts if you’re taking blood-thinning medications like warfarin (Coumadin) because Swiss chard contains a lot of vitamin K. This may increase your risk of bleeding (2).
Swiss Chard Differences Between Raw & Cooked
The nutritional value of Swiss chard doesn’t change significantly when you cook it. However, cooking Swiss chard does reduce the amount of oxalate it contains. Oxalates are substances that can interfere with mineral absorption and cause kidney stones in some people (1).
Purchasing, Selecting, Storing, And Preparing Swiss Chard
When purchasing Swiss chard, look for leaves that are bright green in color with no sign of yellowing. The leaves should be firm and crisp, without any signs of browning or wilting. If the stems appear woody, you may want to discard them; otherwise, simply cut off an inch or two above where they meet the leaf before cooking.
Swiss Chard Recipes
Here are some swiss chard recipes you could try out next time you want a healthy snack:
What Is Swiss Chard?
Swiss chard is scientifically classified as Beta vulgaris subsp. Cicla and is native to the Mediterranean. It belongs to the Chenopodiaceae family and is also commonly known as silverbeet, perpetual spinach, beet spinach, seakale beet, leaf beet, or crab beet. Swiss chard can be eaten raw in salads or cooked.
9 Health Benefits Of Swiss Chard
Swiss chard is rich in vitamin K and calcium that are essential for maintaining bone health. As per one study, nearly 99% of the body’s calcium is found in bones. Regular calcium intake is needed for bone development. Vitamin K improves bone mineral density and reduces fracture rates.
Swiss Chard Nutrition Facts
According to the U.S. Department Of Agriculture, one cup (175 g) of cooked Swiss chard contains:
Swiss Chard Vs. Red Chard
Red chard is a new variety of chard that is less bitter than Swiss chard. However, both variants have a similar nutritional profile.
Swiss Chard Vs. Collard Greens
Collard greens are slightly richer in protein and carbohydrates than Swiss chard. Also, Swiss chard is low in calories and can cook more quickly than collard greens. The stalks of collard greens, unlike that of Swiss chard, are thick and not commonly consumed.
How To Add Swiss Chard To Your Diet?
Here are some tips to incorporate more Swiss chard (leaves and stems) into your daily diet:
How To Select And Store Swiss Chard?
Always select Swiss chard whose leaves are firm and green with sturdy stalks. Avoid buying Swiss chard with yellow leaves or with holes or lumpy stalks. Storing Swiss chard is easy. Remove the bottom of the stalks and keep them in a refrigerator. They will look fresh for up to five days. You can also freeze Swiss chard for up to six months.
1. Chard can help fight cancer
Dark leafy greens like chard, contain antioxidants like beta-carotene, lutein, zeaxanthin, quercetin, and kaempferol. Antioxidants find and neutralize free radicals, which are the dangerous byproducts of cellular metabolism that can cause healthy cells to become cancerous.
2. Chard can help manage diabetes
Chard contains the compound syringic acid, which has shown to regulate blood sugar levels by inactivating the enzyme alpha-glucosidase. This inactivation was shown to inhibit the breakdown of complex carbohydrates into simple sugars, helping stabilize the body’s blood sugar level.
3. Chard can contribute to improving eye health
Chard is loaded with the antioxidant beta-carotene. Beta-carotene consumption has been linked with improved eye health and the risk reduction of macular degeneration, glaucoma, night blindness, and other vision-related conditions.
4. Chard can help decrease blood pressure and improve heart health
Chard contains high potassium and low sodium. Chard also contains antioxidants that contribute to reducing blood pressure and stress on the heart.
5. Chard can progress hair health
Chard contains the organic compound biotin. Biotin has been associated with the stimulation of hair follicles and increase hair texture.
6. Chard can improve bone health
Chard is a good source of calcium, magnesium, and vitamin K. Sufficient vitamin K consumption performs as a modifier of bone matrix proteins, improves calcium absorption, preventing bone loss and osteoporosis.
7. Chard can improve blood circulation
Chard can improve red blood cell formation by containing iron and copper. Individuals who are deficient in iron and copper can develop anemia, a condition resulting in weakness, fatigue, stomach disorders, and lack of concentration.
Benefits
Classification
- Swiss chard is a leafy green vegetable that is scientifically classified as Beta vulgaris subsp. cicla, and it belongs to the family Chenopodiaceae. Swiss chard is actually a common name, but in reality, you can simply call the vegetable chard. It is closely related to beets, and actually has the same scientific classification, but beets are usually cultivated for the roots, while Swiss chard is …
Origins
- Swiss chard has been around cultural diets for many centuries, probably for as long as beets, which go back thousands of years. However, since the two subspecies are so similar, it is difficult to trace the exact lineage or native region of swiss chard. However, it is grown most commonly and easily in the Northern Hemisphere and is very popular as an ingredient for Mediterranean co…
Cuisine
- Swiss chard is usually eaten raw in salads, cooked, or sauteed. The bitterness of the raw leaves dissipates when cooked, leaving a soft, delicious flavor, more subtle than spinach, which chard is often mistaken for. But why so much focus on this leafy vegetable, when spinach is more readily available and provides a number of health benefits? Lets find out what nutritional content is in s…
Health
- Swiss chard has a significant amount of calcium in those leaves, which means that it provides a major boost for bone health. Calcium, as well as the other minerals found in this vegetable help stimulate bone growth and development, including magnesium and vitamin K.
Uses
- Swiss chard is a valuable source of both potassium and vitamin K, both of which are found in significant amounts in the brain and are integral parts of boosting cognitive development and abilities. Add some Swiss chard to your diet and expand your mind!
Safety
- The anti-inflammatory and phytonutrient antioxidants found in Swiss chard, along with potassium, all contribute to reducing blood pressure and stress on the cardiovascular system. Hypertension is due to pro-inflammatory enzymes within the body, which the organic compounds in Swiss chard are able to neutralize. Therefore, Swiss chard protects from a variety of conditions like atheroscl…
Chemistry
- Swiss chard also has significant amounts of biotin, among its many other beneficial compounds. Biotin is an organic compound that has been directly linked to healthy hair, the stimulation of follicles, and as a way to increase luster and texture.
Other uses
- Swiss chard is also found to have compounds that help promote antimitotic activity on breast cancer cells.