About Swiss Chard – An Outstanding Nutritional Delight!
Swiss chard is a leafy vegetable with a relatively tall structure. Swiss chard is one of the most attractive leafy vegetables – the hue of the leaves range from a blend a standard green with a striking red, yellow, or white! The remarkable colors of this vegetable stems from its high antioxidant content.
Swiss chard is quite similar to both spinach and beets in terms of taste. That is, Swiss chard is just the right amount of bitter and a tad bit salty. Just like spinach, the saltiness of Swiss chard fades and is instead replaced by a delicate and refined taste.
Swiss Chard is available throughout the year – however, its peak seasons are from June till August when they are fresh and available in abundance.
Most people assume that ‘Swiss’ Chard originated from Switzerland, but that is not the case. Swiss Chard actually belongs to the Mediterranean Regions where the Greeks had much respect for this vegetable due to its apparent medicinal qualities.
Swiss Chard Nutritional Information
Swiss chard is ranked as one of the healthiest vegetables available. It has a marvelous variety of Vitamins including the likes of; Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folate ,Vitamin C, Vitamin E, Vitamin K an Biotin.
Furthermore, Swiss chard has a notable range of essential minerals to boot such as; Magnesium, Manganese, Potassium, Iron, Copper, Calcium and Zinc.
Still not impressed? Swiss chard is also low in cholesterol and saturated fat!
Health Benefits Of Swiss chard
The health benefits of Swiss Chard are beyond the realm of most vegetables.
Strengthens Your Bones
Most dark green leafy vegetables promote your bone health due to an abundance of the mineral Calcium. Individuals who are lactose intolerant should increase their intake of dark green veggies such as Swiss chard. Swiss chard will help maintain and strengthen bone health and the teeth. The presence of Magnesium and Vitamin K also work in combination to help secure bone health. A single cup of Swiss chard provides 101 mg of calcium. The consumption of Swiss Chard is advised to avoid bone related diseases such as Osteoporosis.
Healthy Blood/Anemia Prevention
Swiss Chard holds a handsome amount of Iron. Iron is essential for the formation of blood, in addition to upholding the health of the circulatory system. Unfortunately, Iron Deficiency is the most common deficiency in America which can lead to severe health conditions including anemia. Furthermore, the Vitamin K presence in Swiss chard promotes healthy blood clotting and prevents excessive bruising and bleeding. Therefore, you should stock up on this leafy vegetable to ensure your blood is healthy.
For Blood Sugar
The presence of Fiber and Syringic Acid in Swiss chard help in the regulation of blood sugar levels. If you are concerned about your blood sugar level or are a known diabetic, you should immediately increase the amount of green leafy vegetables in your diet such as Swiss Chard.
King Of Antioxidants
Swiss chard has an extremely impressive inventory of antioxidants. Indeed, this vegetable contains all sorts of disease combating antioxidants. From Beta-Carotene, Vitamin C, Vitamin E, Lutein, Zeaxanthin, Quercetin, Kaempferol to Zinc ( and many more)!
Swiss Chard has excellent anti-cancer properties! This is largely due to the abundance of antioxidants and dietary fiber present in this vegetable. Studies have shown that Swiss Chard is of particular importance in the prevention of Colon Cancer.
Good For Your Hair
Yes ladies, that’s right! Swiss chard works wonders for your hair, as it contains vitamin A and vitamin C that helps us produce sebum, a natural hair conditioner, made up of an oily substance by our hair follicles.
For Brain Health!
The presence of Vitamin K in Swiss chard is imperative for the proper of our brain and the nervous system.
For Healthy Eyes!
Our eyes need both Lutein and Zeaxanthin for protection against multiple eye conditions such as macular degeneration and cataracts.
Possible Ways To Enjoy Swiss Chard
The best way to enjoy Swiss chard, with the maximum amount of nutrient intact is by having it in its raw form and/or by boiling it for 3-5 minutes.
Raw Swiss chard makes an excellent addition to salads – making any salad an enticing vision with its colorful leaves! One can also add boiled Swiss chard to an omelet and add it in quiche to give it a salty flavor.
Swiss chard can even be cooked with some pasta, olive oil, garlic and some lemon juice.
Can You Eat Swiss Chard Raw?
The question ‘Can you eat Swiss Chard Raw’ often arises. The answer to this question is 100 % Yes! Raw Swiss Chard will have the highest concentration of nutrients and makes a great addition to salads! Adding raw Swiss Chard will give more salad a sense of aesthetic beauty and will increase its healthiness!
Possible Health Concerns
Swiss chard contains measurable amount of oxalates. Oxalates can go on to crystallize and cause health problems. This is particularly true for individuals who have gall bladder and kidney issues.