Featured Food: Swiss Chard

Swiss chard is a tall leafy green with a thick stalk that comes in white, red, or yellow. It belongs to the same family as beets and spinach. What’s so great about this leafy green? It is an excellent source of:

  • vitamin K
  • vitamin A
  • vitamin C
  • magnesium
  • manganese
  • potassium
  • iron
  • vitamin E
  • dietary fiber

   In addition it is a good source of calcium, copper, vitamin B2, vitamin B1, vitamin B6, phosphorus, folate, zinc, biotin, niacin, and pathogenic acid. As we discussed yesterday, the vitamin K is beneficial for bone health. Its helps prevent extra osteoclasts and breakdown of the bone. Swiss chard has 716% of the daily recommended allowance. The magnesium regulates muscle tone by balancing calcium. The vitamin C and vitamin E act as antioxidants that are essential for anti-inflammation. They help prevent cardiovascular disease by preventing free radicals to oxidize cholesterol. Vitamin A is important for eye and lung health, and Swiss chard provides 110% of the RDA! Potassium is essential for steady blood pressure and heart function. The iron provided helps oxygen distribution and keeps the immune system healthy. High fiber content reduces cholesterol and lowers blood sugar levels. The fiber in combination with the phytonutrients have been shown in studies to be effective in preventing digestive tract cancers. The Fiber combined with magnesium and potassium has been correlated to a reduced risk for stroke in men.

  Swiss chard is great for the brain too! People who consume as little as 2.8 servings of vegetables have 40% less decrease in cognition. Put them in a salad or try them in an omelet; they’re colorful and fun, in addition to being packed with benefits!

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