Swiss chard was first cultivated in South Europe, where Mediterranean Diet takes root. People eat it not only for its tender taste, but for amazing medicinal effects. Eye-catching for its green leaves and bright rainbow stalk, it has multiple health benefits.
Swiss chard Nutritional Facts
Swiss chard are excellent source of Vitamin K, A and C, packed with potassium, magnesium and iron. More than that, swiss chard is full of dietary fiber, and rich in antioxidant compounds. It also provide fair amount of calcium.
Health Benefits of swiss chard
Based on its nutrition facts, there is no wonder people call swiss chard “nutrient powerhouse”. if you eat on the regular basis, it can help you reap the following benefits:
Regulate blood sugar
Syringic acid—one of chard’s premiere flavonoids—has the ability to inhibit activity of an enzyme called alpha-glucosidase, the enzyme used to break down carbohydrates into simple sugars. with less carbon breaking down, blood sugar can stay on the stable level. high fiber in it also contributes to slow release of sugar in the blood,prevent blood spike, therefore beneficial for diabetes.
Boost immunity system
As we said earlier, swiss chard is a high-antioxidant vegetable, it contains 13 antioxidant compounds including beta-caratene, vitamin E, C, Lutein etc. antioxidants are excellent fighter of free radicals, the culprit of chronic disease like cancer, heart disease, neurodegenerative disorder. By combating free radicals, it can effectively boost our immunity system and slow down aging process.
Protect Brain function
Studies show that vitamin K in swiss chard help prevent neurodegenerative disorders including Alzheimer’s Disease, for Vitamin K can regulate calcium in the brain. Also, vitamin K helps create myelin sheath, which protect brain nerves.
Support bone health
Magnesium, calcium and vitamin K are perfect combination to promote bone health. The relationship between calcium and good bones are well-known, but few people know Vitamin K prevent excessive activation of osteoclasts, the cells that break down bone. so Vitamin K in this green leafy make it a great food for bone health.
Promote healthy blood
Generally speaking, iron keeps our circulating system healthy. iron content in swiss chard would do the same work. Vitamin K prevents blood clotting. these 2 key nutrients in this vegetable will make joint efforts to promote blood health.
Maintain healthy eyesight
As an excellent source of carotenoinds(lutein), swiss chard can prevent eye disease and protect vision. its powerful antioxidants properties can even prevent age-related eye disorder and help improve night vision.
Prevent certain cancers and chronic disease
Again, thanks to its antioxidants, especially carotene, flavonoids and betalains, swiss chard shows results to prevent growth of cancer cells from colon, breast, lung etc. One of the antioxidants, Betalains are highly anti-inflammatary, it can prevent the production of pro-inflammatory molecules, so as to decrease the risk of obesity, arthritis , high blood pressure.