There are 7 calories in 1 cup of Swiss Chard. The many health benefits attributed to chard are due to its impressive list of vitamins, nutrients, and organic compounds, which include vitamin K, vitamin C, and vitamin A, as well as vitamin E, riboflavin, and vitamin B6.In terms of minerals, Swiss chard has a wealth of magnesium, manganese, potassium, iron, sodium, and copper. Did you know that Swiss chard is supercharged with pro-vitamin A (carotenoids), with one ounce of boiled and drained Swiss chard supplying your body with a staggering 34% of the Daily Value for pro-vitamin A (according to USDA's nutrition facts data for Swiss chard). Swiss chard also contains a high amount of potassium, magnesium, calcium, and other minerals that benefit your nerve system and muscle health. “Swiss Chard Nutrition, Health Benefits & Recipes,” Dr. Axe;, last accessed September 4, 2018. Swiss Chard have 0 milligrams of Cholesterol and 0.2 grams of fat. Mierzejewski, K., “How to Grow Swiss Chard in Your Garden,” Gardening Know How;, last accessed September 4, 2018. Nutrition facts for Chard, raw, swiss, recommended daily values and analysis. For example, carotenoids like beta-carotene, zeaxanthin, and lutein are antioxidants in Swiss chard that are crucial for eye health. 100 grams of Swiss Chard contain 3.74 grams of carbohydrates, 1.6 grams of fiber, 1.8 grams of protein, 213 milligrams of sodium, and 92.66 grams of water. Swiss chard greens should not be washed right away since this leads them to wilt quickly. In this article, we will further explain the health benefits of Swiss chard. That being said, you can cook the greens and freeze them to preserve nutrients, and later add them to stews, sauces, and soups. From a mineral perspective, you will also find a large amount of manganese, magnesium, iron, potassium, copper, and calcium, as well as some phosphorus, selenium, and zinc. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . You can plant eight to 10 seeds per foot of row planted. It is loaded with antioxidants, which can help to lower blood pressure, protect heart health, fight cancer, manage diabetes, prevent osteoporosis, protect eye health, and benefit nerve and muscle function. Swiss chard is an excellent source of many essential vitamins and minerals as well as other healthy nutrients such as antioxidants and dietary fiber. For instance, Swiss chard contains very high amounts of vitamin A, vitamin C, vitamin E, and vitamin K. There are also good amounts of folate, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, choline, and betaine. Still, this concern does not outweigh the benefits of Swiss chard. Feel free to plant Swiss chard with vegetables such as spinach, parsnips, carrots, and turnips. The bitterness of the raw leaves will dissipate when cooked, and this leaves you with a soft and delicious flavor. People with a history of gallbladder or kidney problems may want to avoid Swiss chard, because oxalates may aggravate symptoms in some. This vegetable is a good source of protein, fiber, and a number of vitamins and minerals. Plant Swiss chard seeds directly into the ground about a quarter to three-quarters of an inch deep. Swiss chard is thought to help the regeneration of pancreatic beta cells, and this can effectively control insulin production. Vitamin E: 17% of the RDI. Origins of Swiss chard: This leafy green was identified by a Swiss botanist and is a variety of Beta … Yet there is a potential risk of Swiss chard to keep in mind. Although Swiss chard is the common name, you can also simply call it chard. Swiss chard benefits extend to those with diabetes, pre-diabetes, and other types of insulin resistance or metabolic syndrome. Nutrition facts for Swiss Chard (1bundle 200g) Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements. The leaf blade of Swiss chard can be red or green, while the leaf stalks are often red, white, or yellow. Swiss chard is a great addition to any healthy diet, which should also include other leafy greens like spinach and kale; cruciferous veggies like broccoli and cauliflower; fruits like apples, pears, and oranges; nuts and seeds; healthy fats like coconut oil and avocados; and proteins like organic, grass-fed meats and wild-caught fish. Swiss chard contains an antioxidant called alpha-lipoic acid, which has been found to increase insulin sensitivity, reduce blood sugar, and prevent oxidative stress-induced changes in diabetics. Calorie breakdown: 8% fat, 62% carbs, 30% protein. The growing area should also be loose and well drained, and partially shaded. Inflammation is what increases the risk of stroke, heart attacks, other forms of cardiovascular disease, and also worsens conditions like high cholesterol and high blood pressure. As a result, Swiss chard is helpful for the maintenance of skeletal structure, mineral density, and bone strength. This ensures there is enough space for the remaining Swiss chard plants to grow.

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