Its rich nutrient profile and its high antioxidant and anti-inflammatory properties help treat many health ailments. Keep reading to know the health benefits of Swiss chard.
9 Health Benefits Of Swiss Chard
1. May Improve Bone Health
Swiss chard is rich in vitamin K and calcium, which are essential for maintaining bone health (1). As per one study, nearly 99% of the body’s calcium is found in bones (2). Regular calcium intake is needed for bone development. Vitamin K improves bone mineral density and reduces fracture rates (3). According to studies, an increased intake of vitamin K, up to 90 micrograms per day for females and 120 micrograms per day for males, can increase bone health by 50% (3). K vitamins (vitamin K1 and K2) play a key role in proper bone function (4). Also, a low intake of vitamin K is linked with an increased risk of osteoporosis (5).
2. May Help Manage Diabetes
Swiss chard has been used as a folk remedy for lowering blood glucose levels (6). A study conducted by Istanbul University on diabetic rats found that the extract of chard has a protective effect on the liver (7). Swiss chard contains an antioxidant known as alpha-lipoic acid that lowers glucose levels, increases insulin sensitivity, and helps reduce oxidative damage. The high fiber content of Swiss chard is also responsible for lowering blood sugar levels (8), (9). A high intake of green leafy vegetables can also reduce the risk of diabetes (10).
3. May Reduce Blood Pressure
Swiss chard is said to possess anti-hypertensive properties and may help reduce blood pressure (11). In general, green leafy vegetables are high in dietary nitrates and may have vascular effects (lowering blood pressure and inhibiting blood clot formation) (12). As per one study conducted by the University of Urbino Carlo Bo, Italy, Swiss chard extract has antioxidants and flavonoids that help prevent hypertension (13). However, more studies are warranted to further understand this benefit of Swiss chard.
4. May Help Reduce Cancer Risk
The extracts of Swiss chard have antioxidant and anti-proliferative properties that act against colon cancer (14). As per one study, Swiss chard extracts contain apigenin flavonoids, such as vitexin, that show an anti-proliferative effect on cancer cells (15). Intake of foods rich in vitamins A, E, and C, and minerals like zinc, calcium, and selenium may help reduce cancer risk (16). Swiss chard also contains compounds that promote anti-mitotic activity (preventing cell division) on breast cancer cells (17).
5. May Support Heart Health
As per one rat study, Swiss chard leaves contain flavonoids and exhibit hypo-lipidemic activity to regulate cholesterol levels (18). Consumption of green leafy vegetables is also known to reduce the incidence of cardiovascular disease (19). Leafy greens are also rich in potassium. Reduced potassium intake is linked to heart failure and ischemic heart disease (20). However, more research studies are warranted to understand the cardio-protective effects of Swiss chard in humans.
6. May Help Prevent Cognitive Decline
Swiss chard contains betalains, a class of antioxidants known to protect against certain oxidative stress-related disorders (21). Oxidative stress is known to affect cognitive health (22). As per one study, folate, nitrite, and alpha-tocopherol in leafy greens can slow down cognitive decline (23).
7. May Promote Vision Health
Swiss chard is rich in carotenoids that help reduce the risk of eye disease (24). In general, leafy vegetables contain vitamins A, C, and beta-carotene, which play a key role in the prevention of several eye problems. The lutein and zeaxanthin in leafy greens help reduce the risk of advanced age-related macular degeneration (AMD), cataracts, and glaucoma (25). A study conducted by McMaster University, Hamilton, found that consumption of antioxidant-rich fruits and vegetables offers protection against glaucoma (26). Intake of antioxidant supplements and lutein can retard AMD.
8. May Improve Digestion
Did you know that foods high in dietary fiber promote bowel movements? Studies also suggest that fiber may help lower body weight (27). The anti-inflammatory properties of Swiss chard may help reduce inflammation in the digestive tract and regulate bowel movements (28). However, more studies are needed to further understand this benefit of Swiss chard in humans.
9. May Promote Hair Health
Swiss chard contains biotin, which is directly linked to hair health (29). Biotin stimulates hair follicles and helps in hair growth (30). It also may improve hair texture and boost luster. However, more research is warranted in this regard. These are the impressive health benefits of Swiss chard. Check out its nutritional information below.
Swiss Chard Nutrition Facts
According to the U.S. Department Of Agriculture, one cup (175 g) of cooked Swiss chard contains (31):
Energy: 35 kcal Protein: 3.29 g Fat: 0.14 g Carbohydrate: 7.23 g Fiber: 3.68 g Calcium: 102 mg Iron: 3.96 mg Magnesium: 150 mg Potassium: 961 mg Sodium: 313 mg Vitamin C: 31.5 mg Vitamin A: 536 mcg Vitamin E: 3.31 mg
Swiss chard also contains beta-carotene, lutein, zeaxanthin, alpha-lipoic acid, polyphenols, and choline. Swiss chard is often confused with red chard. Are the two same? Let us find out below.
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. What is the difference between Swiss chard and collard greens? Scroll down to know.
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. Swiss chard is a low-calorie leafy vegetable that is a good addition to your diet. But how do you add it to your diet?
How To Add Swiss Chard To Your Diet?
Here are some tips to incorporate more Swiss chard (leaves and stems) into your daily diet:
Add chopped fresh Swiss chard to salads, soups, wraps, stews, and sandwiches. Throw a handful of Swiss chard leaves and stems into fresh juice or smoothie before you blend. Toss a few leaves of Swiss chard into your stir fry. Sauté Swiss chard leaves in extra-virgin olive oil and top with toasted sesame seeds. Add a handful of fresh Swiss chard leaves to an omelet or scrambled eggs. Toss wilted Swiss chard into pasta dishes. Use it in hearty soups and stews. Pickle the stems for a crunchy snack.
You can also prepare some easy recipes with Swiss chard. Check them out in the following section.
Healthy Swiss Chard Recipes To Try
1. Swiss Chard And Navy Bean Soup
What Do You Need
Chopped Swiss chard – 3 cups Water – 2 cups Garlic – 1 head Diced onion, celery, and carrot – 1 cup each Black pepper – 1 teaspoon Canned navy beans – 2 cups Sodium-reduced chicken stock – 2 cups Freshly grated parmesan cheese – 2 tablespoons
Process
2. Swiss Chard Tahini Dip
What Do You Need
Swiss chard – 2 bunches Tahini – ½ cup Extra-virgin olive oil – 2/3 cup Fresh lemon juice – 1/3 cup Garlic cloves – 5 Kosher salt – as needed
Process
3. Sausage, Green, And Beans Pasta
What Do You Need
Swiss chard leaves – 8 cups Olive oil – 1/3 cup Spicy Italian sausage – 8 ounces Pasta – 12 ounces Finely grated parmesan – ¾ cup Unsalted butter – 2 tablespoons Dry white wine – ¼ cup Freshly grounded black pepper – as needed Chickpeas – 15.5 ounces
Process You should remember some important points before buying and storing Swiss chard. We have discussed them below.
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. Swiss chard is safe to consume. But does it cause any side effects?
Possible Health Risks Of Swiss Chard
Swiss chard is generally considered safe for many people. However, if eaten in excess, it can cause kidney stones, abdominal pain, low blood pressure, and vomiting – as it is high in oxalic acid. Individuals who are at a high risk of developing kidney stones should check with their doctor or dietitian before consuming Swiss chard. Also, individuals using blood thinning medications should talk with their doctor before consuming Swiss chard. The leafy veggie contains vitamin K, which plays a key role in blood clotting and can interfere with blood-thinning medications (32).
Can you eat Swiss chard every day? Swiss chard is rich in several essential vitamins and minerals and can be eaten every day. Is Swiss chard as healthy as spinach? Spinach is a more nutritious and healthier option than Swiss chard. Which is healthier – Swiss chard or kale? Swiss chard is healthier than kale. Swiss chard contains more vitamin A, riboflavin, and pantothenic acid and less saturated fats. Is Swiss chard a superfood? Swiss chard is a nutritional powerhouse. It contains a wide variety of vitamins, minerals, and dietary fiber and is considered a superfood.
