Swiss Chard Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Swiss Chard

The merits of Swiss chard are aplenty. The nutritious vegetable enhances the wellbeing of your body with the many nutrient contents it has, such as the powerful vitamin A, C and K. It also contains various minerals, especially calcium, magnesium and iron; all for the fitness of your body. 
  • Good Source of Antioxidants

    Swiss chard is loaded with potent antioxidant vitamins such as vitamin A and C. These essential vitamins help fight the damaging free radicals in the body. Riboflavin found in the vegetable assists in regeneration of glutathione. Glutathione is an important antioxidant that prevents lipids in your body from being attacked by free radicals and become harmful to your body.
  • Reduce Effects of Smoking

    If you are a smoker or exposed to second-hand smoke, Swiss chard is a wonderful solution. Vitamin A presents in the vegetable aid in decreasing the effects of benzo[a]pyrene and carcinogen. The Chinese has long been consuming Swiss chard for this health purpose.
  • Promote Eye Health

    High vitamin A content in Swiss chard helps maintain the functions of your eyes. This is one of the most crucial health effects contributed by vitamin A.
  • Remedy for Anemia

    Swiss chard is enriched with iron, a significant mineral needed by your body to produce red blood cells. Red blood cells help transport oxygen from the lungs and supply to various organs in the body.
  • Improve Heart Health

    Apart from the above health facts, Swiss chard has an abundance of dietary fiber, which helps lower the cholesterol levels to avoid atherosclerosis. The vegetable also contains vitamin K, which is effective in inhibiting hardening of the arteries, as well as magnesium, which is useful in regulating blood pressure levels. These compounds are able to protect you from cardiovascular disease.
  • Other Health Properties of Swiss Chard

    The nutrient-rich vegetable is also packed with calcium and magnesium, which help reduce or eliminate symptoms and ailments like muscle spasms, muscle cramps, fatigue and migraines. They are also used by the body to build and maintain strong bones. 

Overview and Facts about Swiss Chards

Raw Swiss Chard with Red Stem

Swiss chard (scientific name Beta vulgaris var cicla) is a leafy green popular in Mediterranean dishes. It has deep green leaves with a stem of various colors ranging from white, yellow orange, pink to red. The leafy green is called by many other names such as silverbeet, crab beet, seakale beet, spinach beet, perpetual spinach and mangold.

Swiss chard fits into many dishes and is usually called for steak recipes. It is sometimes prepared along with Parmesan or feta and is commonly included in wraps, baked foods, salads and sandwiches. Raw Swiss chard perishes easily and requires immediate use after harvesting or buying. 

Swiss Chard Nutrition Facts and Calories

Nutritional Information of 1 Cup (36 g) Raw Swiss Chard
Calories 7 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 77 mg
Total Carbohydrates 1 g
Dietary Fiber 1 g
Sugars 0 g
Protein 1 g


Swiss Chard Recipe

Swiss Chard and Black Eyed Pea Salad Recipe

Serve: 8

  • 60 ml olive oil
  • 1 shallot, finely diced
  • 700 ml Swiss chard, stalk discarded, chopped
  • 2x 439 g cans black-eyed peas
  • 15 ml red wine vinegar
  • Salt and black pepper
  • White pepper
  • Juice of 2 lemons

Place 30 ml olive oil into a large pan and sauté the shallot over the medium heat for 3 minutes. Add the Swiss chard and cook for 4 minutes. Rinse the peas and strain. Then add them to the pan and continue to cook for 3 minutes, stirring frequently. Add the red wine vinegar and season well with salt as well as black and white pepper. Pour the lemon juice and remaining olive oil over and toss. Transfer to a serving dish. Chill for 20 minutes and serve immediately. 

Swiss Chard Side Effects

It is usually safe to consume Swiss chard. The side effects of eating Swiss chard are unknown.

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