How Healthy Is Swiss Chard?
Leafy greens like Swiss chard are packed with nutrients and essential antioxidants. The main reason Swiss chard veggies are quite popular in the health and culinary world is that they are very low in calories, carbohydrates, sugars, and fat, which makes them an ideal addition to any meal. These dark leafy greens are quite high in fiber, multivitamins, minerals, as well as antioxidants. Swiss chard and other chard varieties with slightly variable colors are quite easy to cook, versatile, and readily available in many stores or produce sections commonly throughout the world. Swiss chard, just like other dark leafy greens, is always considered the ideal nutritional powerhouse by health experts around the globe.
What Is the Nutrition Content of Swiss Chard?
According to the nutrition information below is enlisted by the USDA (United States Department of Agriculture) for a single cup (36 grams) or serving of leafy greens of Swiss chard:
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Sodium: 77 milligrams.
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Carbohydrates: 1.4 grams.
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Fiber: 0.6 grams.
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Sugars: 0.4 grams.
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Protein: 0.65 grams.
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Vitamin K: 299 micrograms.
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Iron: 0.6 milligrams.
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Fat: 0.07 grams.
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Total Calories: 6.8 kilocalories.
A single cup of raw Swiss chard can yield up to nearly 7 kilocalories, 0.65 grams of protein, 1.4 grams of carbohydrates, and a negligible 0.07 grams of fat. Swiss chard is a good source of fiber, vitamins A, C, and K, magnesium, and others. As a leafy green vegetable, chard has only negligible amounts of fat, all of which is heart-healthy and unsaturated, making it an easy addition to heart-healthy or cardioprotective low-fat diet plans. However, chard is not a good source of protein, so it is best to incorporate enough macronutrient protein or complementary protein into one’s diet when having Swiss chard for a meal. Chard is a great source of dietary fiber, with one large leaf of chard yielding around four times the daily requirement of vitamin K. Additionally, vitamin A, vitamin C, iron, potassium, magnesium, and manganese are also present, with minor amounts of vitamin E, copper, choline, and calcium.
All in all, it is a completely nutrient-rich package. Individuals who are on blood thinner medications like Coumadin (warfarin) should ideally consult with a registered dietitian, nutritionist, or healthcare provider. This is because Swiss chard is high in vitamin K, which plays an important role in the regulation of blood clotting.
What Are the Available Varieties of Swiss Chard, and How Should They Be Purchased and Stored?
Though some newer varieties of Swiss chard, like red chard and rainbow chard, are also available commercially, they are slightly less bitter in taste compared to Swiss chard itself. These varieties may actually be slightly hardier than spinach but can still be cooked quickly to achieve softness on the stove. The stems of any chard variety are definitely edible, either raw or cooked. The chopped stems of chard are often used by chefs to add color and garnish to brighten up dishes. When purchasing Swiss chard, make sure to buy it fresh and unwilted, with dark green leaves and firm stems indicating ripeness and freshness. It is best to store fresh chard in an open or unsealed plastic bag immediately after purchasing, and it can ideally last in the refrigerator for up to one week.
What Does Nutrition Research Reveal About Swiss Chard and Its Systemic Benefits?
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Cardioprotective: Research shows that there is a clear link or association between the consumption of leafy green vegetables and a lowered risk of cardiovascular disease. According to many nutrition surveys, people who consumed more green leafy veggies like Swiss chard and other cruciferous vegetables were considered 15 percent less likely to have cardiovascular disease than those who did not consume them.
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Relieves Digestive Issues: Swiss chard is allowed to be consumed on a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet, as suggested by nutrition experts. This is because people with irritable bowel syndrome (IBS) and Crohn's disease often find relief from digestive issues or symptoms when they follow a low-FODMAP food diet. Swiss chard is one of the vegetables that are low in FODMAPs or carbohydrates.
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Calcium Rich: Swiss chard contains a good amount of calcium, an essential mineral that helps protect and strengthen both bones and teeth in bodies. For individuals who cannot consume or are allergic to dairy products, chard serves as an alternative source of calcium and is one of the best options for dairy-allergic individuals.
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Promotes Cognitive Function in the Elderly: Nutrition studies have demonstrated that individuals aged 58 to 60 and above who regularly consumed at least one serving of leafy greens per day or followed a diet rich in green vegetables had a slower rate of cognitive decline due to the reduced impact of systemic aging. Like kale, spinach, cruciferous vegetables, and other dark, leafy greens, chard is highly nutritious and is often considered an excellent superfood for preventing cognitive decline.
What Are the Culinary Uses of Swiss Chard?
One can easily consume chard leaves in their raw and fresh state, or incorporate them into a salad or smoothie. They are also suitable for cooking or adding to soups, alongside other greens that promote heart health, such as kale. When preparing recipes that call for spinach, one can substitute Swiss chard or its various chard types, as they offer a comparable flavor and numerous nutrients for daily meals. Chards can be easily wilted or sautéed with a touch of olive oil, garlic, and salt, resulting in a quick and effortless side dish rich in vitamins.
Why Is Swiss Chard Considered a Powerhouse Vegetable?
According to the Centers for Disease Control and Prevention (CDC), report on ‘powerhouse’ vegetables, Swiss chard has an excellent score of nearly 89.27 (out of 100) in terms of nutrient density. This means that it contains high amounts of calories derived from 17 vital nutrients that are essential for maintaining public health from a community point of view. Swiss chard naturally contains a variety of essential nutrients such as potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. These nutrients make Swiss chard a natural powerhouse vegetable that can help prevent the development and progression of chronic diseases like cancer and heart disease, which are leading causes of mortality worldwide. It is important to address these diseases through a balanced diet and nutrient-rich meals on both an individual and community level.
Conclusion
To conclude, Swiss chard is a powerhouse or superfood vegetable. It is a nutrient-packed, high-volume, satiating food that is low in calories, fat, sodium, and cholesterol. It naturally provides many essential vitamins and minerals like vitamin K, iron, potassium, magnesium, and vitamin E, which boost immunity and protect the body against chronic diseases and illnesses.
