Swiss chard, like other leafy greens, is a powerful vegetable. As part of the beet family, it is full of nutrients, vitamins, phytochemicals and antioxidants that can benefit your overall health. Swiss chard is known scientifically as: Beta vulgaris L. var. sika, but is more commonly referred to as spinach beet, silver beet, crab beet or mangold.
Its rich color and flavor make it a perfect addition to many dishes, from salads to casseroles. Additionally, the nutrients found in chard may help support bone, endocrine, and heart health, among other health benefits.
Research has shown that low potassium, calcium and magnesium levels may be linked to high blood pressure. Each mineral helps regulate blood pressure through a unique mechanism, and Swiss chard contains all three minerals.
Calcium helps regulate blood volume thanks to its role in the contraction of blood vessels, helping blood vessels contract and relax when necessary. Potassium also affects blood vessel contraction due to its role in muscle function. It plays an important role in electrical signals in the sympathetic nervous system and heart. Magnesium regulates sodium and potassium inside and outside cells.
Swiss chard cannot replace medications recommended by your healthcare provider, but it may be a beneficial vegetable for those making lifestyle changes to lower blood pressure.
As we age, bones lose their strength, leading to an increased risk of fractures. Eating leafy green vegetables like chard can help increase the calcium in your diet, but the real benefit lies in their vitamin K content. Swiss chard is rich in vitamin K, which plays a very effective role in bone health. Vitamin K can help increase calcium absorption and reduce urinary excretion of calcium, thereby increasing bone mineral density and preventing osteoarthritis.
Vitamin K is a cofactor for enzymatic reactions involved in protein synthesis for blood clotting and bone metabolism. The Recommended Dietary Allowance (RDA) for adult men and women is 120 and 90 micrograms (mcg), respectively. One cup of chard provides 299 mcg of vitamin K, which means even a small serving can provide enough vitamin K for the day.
Swiss chard is rich in alpha-lipoic acid (ALA), an antioxidant linked to improved insulin sensitivity and lower glucose levels. ALA supplementation may positively affect insulin secretion and neurotransmission; This makes it a commonly prescribed compound for people with diabetic polyneuropathy, which affects sensory and motor nerves that run from the spinal cord to the arms, hands, legs, and feet.
Current studies show that ALA can increase glucose uptake by activating insulin receptors, but ongoing research is needed to better understand its role in glucose metabolism. Additionally, ALA may provide protective benefits for pancreatic beta cells, which play a critical role in insulin secretion.
ALA may be more effective in supplement form rather than diet, but researchers do not take this into account. Swiss chard may be a beneficial green vegetable for those living with diabetes. However, it cannot replace insulin therapy recommended by a healthcare professional.
Swiss chard contains chlorophyll, which is believed to have anti-cancer properties, although evidence in humans is sparse. Chlorophyll may inhibit carcinogen uptake and bioavailability and help eliminate unmetabolized carcinogens.
High-fiber diets have also been associated with a reduced risk of cancer. Research continues to point to the protective role of fiber in preventing many types of cancer, including stomach, esophageal, colon, breast, colorectal and pancreatic cancers, among others. While dietary fiber increases stool volume, it can also shorten stool transit time, ensuring effective removal of waste from the body.
One cup of chard contains approximately 0.6 grams (g) of fiber. While this may not seem like a significant amount of fiber, one cup of the leafy green contains 1.35 g of carbohydrates, meaning it is a nutrient-dense vegetable. Swiss chard may benefit those trying to increase their fiber intake without consuming excess carbohydrates.
Recent research points to a beneficial relationship between dietary nitrates and muscle efficiency. Nitrates may produce healthy cardiovascular effects by opening blood vessels and therefore increasing oxygen consumption when performing physical activity. Leafy greens are some of the best nitrate-rich foods, and Swiss chard has higher nitrate concentrations than many, including spinach and lettuce.
More research is needed on nitrates and their effects on athletic performance. However, athletes who want to improve their cardiovascular performance by increasing their dietary nitrate intake may benefit from adding chard to their meals or snacks. You can add Swiss chard to your protein shakes or other supplements.
Swiss chard is a nutrient-dense leafy green. According to the United States Department of Agriculture’s FoodData Central, one cup of raw Swiss chard provides:
- Calorie: 6.8
- Oil: 0.07g
- Carbohydrates: 1.35 grams
- Fiber: 0.6g
- Protein: 0.65g
- Sodium: 76.7 milligrams (mg)
- C vitamin: 10.8mg
- Vitamin A: 110mcg
- Vitamin K: 299mcg
- Calcium: 18.4mg
- Potassium: 136 mg
- Magnesium: 29.2mg
Low in calories and rich in nutrients, chard is an effective way to add fiber and micronutrients to a balanced diet. For example, one cup provides 12% of the daily value of vitamin A and vitamin C. However, those who need to moderate their vitamin K intake may need to monitor their consumption of chard, as one cup provides 249% of the daily value of the vitamin.
Vitamin K may counteract the anticoagulant effects of blood-thinning medications, so those taking the medication should consult their healthcare provider or registered dietitian before including the vegetable in their diet.
Those who use blood thinners such as Coumadin or warfarin should pay attention to their vitamin K intake. Vitamin K plays an important role in blood clotting and can affect your international normalized ratio (INR), a value that highlights how quickly your blood clots.
However, those taking blood thinners do not need to completely eliminate foods rich in vitamin K, such as green leafy vegetables. The important thing is consistency. Those taking blood thinners should not suddenly increase or decrease their vitamin intake.
One cup of chard provides 249% of the daily value of vitamin K; This means a significant increase in the vitamin for those who do not consume it regularly. A registered dietitian can help determine vitamin K levels in foods and recommend ways to safely include foods in a healthy diet.
Swiss chard can be an excellent addition to a balanced diet. Tips for consuming this nutritious vegetable include:
- Chard with dark green and hard leaves will provide the most flavor.
- Smaller leaves will be more tender and have a mild taste.
- To keep chard fresh, store it in the refrigerator.
- Chard can be consumed raw in salads and sandwiches.
- Swiss chard can be boiled, sautéed, fried, or added to soups, stews, and stir-fries.
Chard, a green leafy vegetable from the beet family, is often overlooked despite its many health benefits. It is low in calories and rich in micronutrients that can support overall health through many mechanisms. For example, one cup of chard provides 12% of the daily value for vitamins A and C and 249% of the daily value for vitamin K.
Thanks to its ALA content, chard can help manage blood sugar control in people living with diabetes, and thanks to its antioxidant properties, it may help fight oxidation in cells and protect against some cancers. And although a serving of chard may not contain significant amounts of calcium, magnesium, and potassium, it does contain all three minerals that may help lower blood pressure.
Swiss chard can be included in a balanced diet in many ways. However, those taking blood thinners should monitor their intake and ensure they consume consistently to avoid changes in INR values. A registered dietitian dietitian is well equipped to answer questions about leafy greens and their role in a healthy diet.