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 AntioxidantsSwiss 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 SmokingIf 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 HealthHigh 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 AnemiaSwiss 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 HealthApart 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 ChardThe 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
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
1 Cup (36 g) Raw Swiss Chard
Swiss Chard Recipe
Swiss Chard and Black Eyed Pea Salad Recipe
- 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
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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