Overview of Swiss Chard
Swiss chard is a lush green vegetable that belongs to the Chenopodiaceae family and is technically known as Beta vulgaris subsp. cicla. It is a member of the Beta vulgaris subsp. cicla family. Although Swiss chard is a common appellation for the vegetable, it can also be called simply as “chard.”
Swiss chard is actually associated with beets, and the two plants have the same scientific classification. However, beets are often grown for their roots, whilst Swiss chard is typically grown for its leaves.
It has been a part of cultural cuisines for many centuries, and it is likely to have been around for as long as beets, which have been around for thousands of years. It is, nonetheless, difficult to determine the actual lineage or originating place of Swiss chard because the two subspecies are so similar to one another.
In the northern hemisphere, however, it is most commonly grown and is a favorite element for Mediterranean cuisine. Sicily is credited with the first known use of chard in cookery.
Swiss chard is typically served raw in salads, braised in sauces, or sautéed in oil. When chard is cooked, the bitterness of the fresh leaves disappears, leaving a smooth, sweet flavor that is more delicate than spinach, with which chard is frequently confused.
The question remains, however, why so much emphasis is placed on this green vegetable when spinach is more widely available and offers a variety of health benefits?
Let’s find out what it is about the nutritional composition of Swiss chard that makes it such a significant part of any healthy diet!
Swiss Chard has a High Nutritional Value
It has been reported that Swiss chard leaves and stalks contain comparatively high levels of vitamins, fiber, and minerals, according to the United States Department of Agriculture (USDA). In addition to being a potentially rich source of important minerals, it was discovered to contain phytochemical substances such as carotenoids and polyphenols. The following are the other components.
Amounts of various compounds per 100 g
- Water (92.66 g)
- 19 kilocalories of energy
- 1.80 grams of protein
- 0.20 g of total lipids (fats)
- Carbohydrates 3.74 g
- 1.6 g of fiber per serving
- Sugar content: 1.10 g
Vitamins
- Folates 14 g
- Choline (18 mg)
- 0.40 milligrams of niacin
- Pantothenic acid (0.17 mg)
- 0.99 milligrams pyridoxine
- 0.09 milligrams of riboflavin
- Thiamin is a B vitamin that contains 0.04 mg
- Vitamin A (6116 IU) is a fat-soluble vitamin
- 30 milligrams of vitamin C
- 1.89 mg of vitamin E
- 830 g of vitamin K
Minerals
- Calcium is 51 milligrams
- Copper is 0.18 milligrams
- 1.80 micrograms of iron
- Magnesium is 81 milligrams
- Manganese is 0.36 milligrams
- Phosphorous is 46 mg
- Selenium is 0.9 g
- Zinc is 0.36 milligrams
- 213 milligrams of sodium
- 379 milligrams of potassium
Health Benefits of Swiss Chard
Blood Circulation Can Be Improved
Iron and copper are both necessary components of red blood cells, and those who do not get enough of these minerals can develop anemia, which manifests itself as weakness, weariness, stomach problems, and a loss of attention, among other symptoms.
It is possible to improve blood circulation and oxygenation to vital organs in the body by consuming a sufficient volume of red blood cells through the consumption of foods such as Swiss chard.
It Helps With Digestion
Swiss chard is beneficial to digestive health because it aids in the reduction of inflammation within the digestive tract and the regulation of bowel movements, which aid in the removal of toxins from the body. The phytonutrient betalains found in Swiss chard are great for aiding detoxification since they function as anti-inflammatory and antioxidants in the digestive tract.
Just one cup of boiled Swiss chard has approximately four grams of dietary fiber, which helps to control blood sugar levels, enhance colon and digestive health, avoid constipation and diarrhea, and make you feel fuller.
It Helps to Repair Cell Damage
Some of the protection may come from the antioxidants included in chard, which aid the body in its battle against inflammation and cell damage. As a result, some diseases and infections may be prevented or slowed in their progression as a result.
Aids In Weight Loss
Adopting a nutritious diet that includes nutrient-dense vegetables such as Swiss chard may assist you in losing weight and maintaining it off in the long term.
Increase your satiety after meals by filling up on high-fiber veggies like Swiss chard. This will lower your odds of overeating and snacking after meals.
In a study of 120 overweight adults, those who received twice as many vegetables as the control group experienced greater weight loss and food satisfaction than those in the comparison group.
In general, individuals who consume more veggies tend to be smaller in weight than those who don’t.
For Management of Diabetes
Possibly one of the most consequential advantages of Swiss chard is its capacity to help us maintain healthy blood sugar levels in our bodies. In Swiss chard, syringic acid is one of the unique flavonoids found in the plant, and it possesses a remarkable ability.
It works by meddling with the function of an enzyme known as alpha-glucosidase. The result is that fewer cards are degraded into simple sugars, allowing blood sugar levels in the body to remain steady and avoid the hazardous fluctuations that can occur in diabetic individuals or those at high risk of obtaining the condition.
Maintains the Health of the Bones
Swiss chard is an excellent source of vitamin K and calcium, both of which are essential for the maintenance of a robust skeletal structure. Ninety-nine percent of the calcium in the body is stored in the bones, where it is required to help maintain bone strength and mineral density, as well as to prevent weak bones that can lead to fractures from occurring.
One cup of cooked Swiss chard contains 700% of your daily requirement of vitamin K! Nutritional supplementation with vitamin K is recommended for bone health.
It lowers the risk of fractures because it stimulates the production of osteocalcin, a significant non-collagen protein that aids in the formation of bones. In Swiss chard, you’ll find a nutrient that aids in the regulation of bone metabolism, promotes bone growth, and protects the body from the bone mineral loss that occurs naturally as we age.
Chard also contains a variety of additional minerals that are beneficial to skeletal health, including iron, magnesium, and potassium, as well as the antioxidant vitamins A and C.
Potential to Be Anti-Cancer
Swiss chard, like many other leafy green vegetables, may possess anti-cancer qualities as a result of the high concentrations of antioxidants contained in it. According to the Institute of Biochemistry, Department of Biomolecular Sciences, University of Urbino, Carlo Bo, Urbino, Italy, it may contain considerable amounts of antioxidants such as xylosylvitexin, which have been linked to the prevention of a wide variety of malignancies, including colon cancer.
Additionally, Swiss chard has been discovered to have chemicals that aid in the promotion of antimitotic activity in human breast cancer cells.
Reduces the Likelihood of Developing Cardiovascular Disease
According to research, the consumption of leafy green vegetables is associated with a lower risk of developing cardiovascular disease. People who ate more of these vegetables had a 15% lower risk of developing cardiovascular disease than those who did not.
Eye and Skin Health Protection
Swiss chard nutrition also has the added bonus of being a wonderful source of carotenoids such as lutein and zeaxanthin, which have recently received a great deal of attention in the scientific community due to their potential to protect vision and fend off eye illnesses such as glaucoma.
The UHNRCA (USDA Human Nutrition Research Center on Aging) has discovered that carotenoids can protect the retina and cornea, as well as protect against age-related eye diseases such as cataracts, macular degeneration, glaucoma, night blindness, and macular degeneration. In order to accomplish this, they absorb harmful blue light that enters the eye before it has a chance to produce disturbances to the retina.
Aside from promoting the health of the nervous system, betalains found in Swiss chard nutrition also help to maintain the function of specialized nerve signaling, which is necessary for communication between the eyes and the brain.
Swiss chard is beneficial to the skin because it helps to protect it from free radical damage. According to research, eating leafy greens that are high in nutrients may be one of the most effective ways to prevent the formation of wrinkles, other symptoms of photo-aging, and even skin cancer.
Allergies
Allergies to Swiss chard have been recorded, despite the fact that it is a rare occurrence. If you suffer from hay fever induced by mugwort pollen, you may also have oral allergy syndrome (OAS) if you consume spinach or other chard-based foods. Itching and swelling around the mouth are some of the signs and symptoms. These symptoms normally disappear once you stop eating chard.
However, it is possible that OAS will proceed to anaphylaxis in rare cases. Learn the signs and symptoms of anaphylaxis and get medical attention as soon as possible if you experience them.
