Health Benefits of Swiss Chard


Health should be the topmost priority of everyone as it is only when you are healthy that you can achieve success in life. Intake of wholesome vegetables is also a key element, to be in a state of constant good health.This article will elaborate on one of the best vegetables you should add in your diet. Read out detail about the health benefits of Swiss chard which will eliminate all your health issues in no time.

What are the Nutrients of Swiss Chard?

That is indeed a relevant query! It is only when you know about the nutrients that are there in Swiss chard that you can fully appreciate its beneficial effects. And, it is this very key information that you are going to gain from this segment of the article.

  • Polyphenol antioxidants: You find numerous polyphenol antioxidants in Swiss chard such as kaempferol, which is extremely crucial to your health.
  • Phytonutrients: The vegetable contains several phytonutrients which, apart from being strong antioxidants, also have anti-inflammatory properties.
  • Vitamins: Swiss chard comes packed with the vitamins A, B6, C, E, and K, as well, all of which are very helpful to keep you healthy.
  • Minerals: There are many vital minerals in this wonder food like manganese, magnesium, calcium, iron, potassium, and copper, etc.
  • Dietary fiber: This vegetable is an excellent source of dietary fiber, too, which protects the health of the gastrointestinal system.

Swiss Chard- Calorie Count and Fat Content

It is not at all surprising if you now seek details about the calorie count and fat content in Swiss chard. Nowadays, almost everyone first wants to know these details before they start to consume any food. Thus, have a look at the related points.

  • When you take into account Swiss chard of 35 g, you get a calorie count of around 7.
  • In these 7 calories, you have just 1 calorie that is derived from fat.
  • In the same quantity (35 g) of the vegetable, only 0.1 g is the content of fat and, that is completely free of saturated fat.
  • Equally relevant is the aspect that, Swiss chard is a vegetable that does not contain any cholesterol at all.

Therefore, even if you are a calorie-conscious person, you can safely go ahead and add this super vegetable in your staple diet! The source of good health is very close to you! Just get it!

6 Lesser Known Health Benefits of Swiss Chard

You have now come to the most important part of the article. It is here that you will gain the key information on the health benefits of Swiss chard. You will be amazed that a humble-looking vegetable is loaded with so many health-related uses! Continue reading and help yourself!

1.Swiss Chard Safeguards Eye Health

Daily consumption of Swiss chard is one of the best ways to protect your eye health. This is chiefly due to the fact that you find an abundant quantity of vitamin A in the vegetable.

In fact, just a single cup of the vegetable provides the total quantity of vitamin A that you need in a day! Start to have this food every day and have enhanced vision!

Things you need:

  • Chopped Swiss chard- 1 cup

Things you need to do:

  1. Take 1 cup of chopped Swiss chard.
  2. Directly consume this in the morning.
  3. Repeat that again in the evening.
  4. Follow that every day and rest assured of eye health.

2.Manage Diabetes with Swiss Chard

When your priority is to properly manage diabetes, then it is indispensable that you include Swiss chard in your everyday diet. The syringic acid present in the green vegetable balances blood glucose levels. This obviously reduces the risk of possible complications, for diabetics. Go for Swiss chard now!

Things you need:

  • Chopped Swiss chard- 1 cup

Things you need to do:

  1. Take 1 cup of chopped Swiss chard.
  2. Mix it in your regular vegetable salad.
  3. Directly have this salad during breakfast.
  4. Repeat this also while having lunch.
  5. Consume the green vegetable in this way daily and, your diabetes will under control.

3.Swiss Chard Pesto- A Recipe for Good health

You are now going to read about a delicious recipe of Swiss chard pesto, which promotes good health in no uncertain terms. Also, you will just love to have thus yummy dish regularly! Look in detail as to how to prepare it.

Things you need:

  • Chopped Swiss chard- 2 cups
  • Garlic scapes- ½ cup
  • Grated Romano cheese- 2 tbsp
  • Roasted almonds- ½ cup
  • Olive oil- 2 tbsp
  • Salt- 1 tsp

Things you need to do:

  1. Take 2 cups of chopped Swiss chard and ½ cup each of garlic scapes and roasted almonds.
  2. Now take 2 tbsp each of grated Romano cheese and olive oil.
  3. Combine all these ingredients together.
  4. Mix this blend in your food processor.
  5. Then add 1 tsp of salt in the preparation and mix it well.
  6. Your healthy Swiss chard pesto is ready to be consumed.
  7. Spread the pesto on the bread and have it!

4.Beat Anemia with Swiss Chard Juice

If you want to treat anemia, there is no need for you to go with the options available in the mainstream medicine. The ever-dependable Swiss chard is here to effectively treat the condition. The high amount of iron that is seen in this green vegetable will do the job for you!

In fact, the exact remedy is here is the combination of Swiss chard juice and apple juice. The remedy will work wonders for you! Try it now!

Things you need:

  • Chopped Swiss chard- 3 cups
  • Apple juice- 1 cup

Things you need to do:

  1. Take 3 cups of chopped Swiss chard.
  2. Process this Swiss chard in your juicer to extract the juice.
  3. Then add 1 cup of apple juice to that.
  4. Mix thoroughly.
  5. Now directly drink the juice.
  6. Repeat this daily to get rid of anemia.

5.Swiss Chard Keeps Your Bones Healthy

It is very important that you consume foods that keep your bones healthy. Healthier bones are less prone to mineral loss, which otherwise is more or less inevitable as you approach old age. In this regard, the Swiss chard is among the top foods.

The vegetable is rich in calcium and vitamin K, both of which are nutrients vital for bone health. Go for this super veggie now and you will not be unhappy!

Things you need:

  • Chopped Swiss chard- 1 cup
  • Water- ½ bowl

Things you need to do:

  1. Take 1 cup of chopped Swiss chard and ½ bowl of water.
  2. Now put the Swiss chard in this water.
  3. Boil the water and then allow it to cool down a little.
  4. Then take out the Swiss chard from the water.
  5. Directly have the green vegetable.
  6. Repeat that minimum 1time daily and your bones will remain healthy.

6.Swiss Chard Greens- Another Healthy Recipe for You

This is another recipe of Swiss chard that is not just good for your health, but also appeals to your palate. Have this dish regularly and forget about ill-health and ailments!

Things you need:

  • Swiss chard- 4 bunches
  • Chicken broth- 4 cups
  • Melted coconut oil- ½ cup
  • Minced garlic- 2 tbsp
  • Red pepper flakes- 1 tbsp
  • Sea salt- 1 tsp
  • Black pepper- 1 tsp

Things you need to do:

  1. Take 4 bunches of Swiss chard and chop them.
  2. Now take ½ cup of melted coconut oil.
  3. Pour the coconut oil into a big pot and heat it on the medium-heat setting.
  4. Add 2 tbsp of minced garlic in the pot.
  5. Cook for about 5 minutes.
  6. Then put 4 cups of chicken broth in this pot.
  7. Cover and simmer for around half-hour.
  8. Put the chopped Swiss chard in the pot.
  9. Cook the Swiss chard for roughly 45 minutes at medium heat.
  10. Simultaneously keep stirring the chard.
  11. Now add 1 tsp each of pepper and salt.
  12. Continue to cook till the greens become soft.
  13. Take out the greens and put 1 tbsp of red pepper flakes on them.
  14. The dish is now ready to be served.

More Health Benefits of Swiss Chard

If you think that you have read about all the health-related properties of the green vegetable, then you are mistaken. You have many more health benefits of Swiss chard and have a look at few of those.

  • When you want to consume foods that significantly lower your vulnerability to cancer, make sure that you have Swiss chard daily. The chlorophyll, fiber, and phytochemicals that are there in the green vegetable have powerful anti-cancer properties.
  • The vitamin K of Swiss chard essays the key role in safeguarding the health of your nervous system and the brain.
  • This wonderful green vegetable is among the best foods, in terms of keeping your hair healthy. This is because of the fact that, Swiss chard contains high quantity of biotin, a vitamin that is pivotal to the health of your hair.
  • If you are serious to combat hypertension in a natural way, Swiss chard deserves to have your immediate attention. The potassium and the antioxidants that are available in the green vegetable effectively minimize the blood pressure. These elements contribute to the overall health of your cardiovascular system, as well.
  • Also, these antioxidants and potassium minimize your vulnerability to paralytic strokes and heart attacks.
  • The copper and iron that you get in this lovely green vegetable ensure that the blood circulation in your body improves.
  • Daily consumption of Swiss chard is a definite way to protect the health of your digestive system. Here, both the dietary fiber and the phytonutrients in the vegetable are the key nutrients. They are of immense value to prevent/treat conditions like constipation and diarrhea, too.
  • The potassium, magnesium and calcium of the green veggie play the important role to enhance the health of your muscles. These elements ensure that you are less likely to suffer from muscle cramps.
  • If you intend to have foods that strengthen your immunity power, you can safely depend on Swiss chard. The vegetable is rich in vitamin C, which boosts the immunity and thus keeps you protected against many illnesses.
  • The green vegetable should be a part of your daily routine when you are sticking to a weight loss regimen. The fiber in Swiss chard increases your satiety and hence keeps you away from overeating and unhealthy snacking. Additionally, the vegetable is a low-calorie food with practically no fat.

How to Select and Store Swiss Chard?

Any vegetable can actually contribute to your physical well-being, only when you stick to some key guidelines on selection and storage. Obviously, the same holds good even for the Swiss chard. The following are the most important of those crucial aspects.

  • While buying, select only the green veggies that are kept in a chilled display.
  • Make sure that the leaves have bright green color.
  • Stay away from the Swiss chard having a brownish/yellowish shade.
  • There should be no holes on the leaves of the chard.
  • Ensure that you store the vegetable without washing it. You can wash it only before you are about to cook/consume the chard.
  • First, take a plastic bag and squeeze it hard so that the air gets expelled out. Put the chard in this bag.
  • Refrigerate this vegetable and it will remain intact for about 5 days.

So now, you possess thorough knowledge about the health benefits of Swiss chard. Allow this knowledge to improve your health and, you can do so only when you consume the veggie regularly. Once you do that, you will be able to feel the difference very soon!

Please do not forget to send across a few lines about how this article has helped you.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.