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Swiss chard is rich in nutrients, antioxidants, vitamins, and minerals. Learn about 12 health benefits of Swiss chard and how you can incorporate it into your diet
Swiss chard is a powerhouse of nutrition, rich in vitamins K, A, C, and E, vitamin B6, minerals, riboflavin, dietary fiber, and antioxidants.
Learn about 11 health benefits of Swiss chard and how you can incorporate it into your diet.
12 health benefits of Swiss chard
- Promotes bone health: Swiss chard is a rich source of vitamin K, calcium, and magnesium, which promotes bone health and prevents osteoporosis.
- Fights disease: Due to its high concentration of antioxidants and vitamin C, Swiss chard protects the body from free radical damage and plays a role in preventing diseases from infections to cancer.
- Regulates blood sugar: The vegetable inhibits the activity of alpha glucosidase enzyme in the body, which helps regulate blood sugar.
- Promotes eye health: Eating raw or cooked leafy greens may prevent the progression of macular degeneration, glaucoma, and night blindness.
- Reduces heart disease risk: Swiss chard contains beta-carotene, which c=can help lower cholesterol levels and prevent heart diseases such as atherosclerosis.
- Promotes kidney health: Swiss chard reduces the levels of serum urea and creatinine in the body and protects the kidneys in people with diabetes.
- Boosts strength: The vegetable increases exercise tolerance and improves athletic performance.
- Helps fight cancer: Swiss chard has cancer-fighting properties that may help prevent colon cancer and prostate cancer.
- Prevents iron deficiency: Due to its high iron content, the vegetable keeps the blood healthy and hemoglobin rich, preventing anemia. The vitamin K content helps with blood clotting and prevents excessive blood loss.
- Promotes hair health: Swiss chard contains biotin, which is essential for hair health.
- Improves brain function: Swiss chard improves cognitive function and may help slow the progression of Alzheimer’s disease.
- Helps with weight loss: A single cup of Swiss chard contains just 35 calories, making it good for weight loss.
Can you eat too much Swiss chard?
Although Swiss chard is extremely healthy, it should be eaten in moderation. Eating too much can lead to side effects such as:
- Kidney stones: Swiss chard contains antinutritive oxalates, which may increase urinary oxalate excretion and increase the risk of calcium oxalate stones.
- Blood clotting: If you are on blood thinners, you may want to avoid Swiss chard due to its high vitamin K content, which plays a role in blood clotting.
- Allergy: If you are sensitive to grass pollen, you should avoid eating Swiss chard because inhaling vapor from boiling the vegetable may trigger rhinoconjunctivitis.
How can I cook Swiss chard?
Swiss chard may be cooked in a variety of ways:
- Boiling: Cover the chard with water and cook for 1-2 minutes, or until tender, over medium heat. Leaves and stalks should be cooked separately because the stalks take longer to cook.
- Steaming: Add the stalks first, followed by the leaves 3-4 minutes later.
- Sautéing: Sauté th stalks in olive oil for 2-3 minutes before adding chard leaves.
- Microwaving: Rinse the chard in cool water. Microwave in 1-minute intervals until the leaves are wilted.
It is important to remember, however, that cooking Swiss chard can reduce or degrade some of the nutrients. In order to reap the most health benefits from Swiss chard, it is best to eat raw or very lightly cooked.
