Succulent Swiss chard or spinach-chard or silverbeet belong to the Beet family of veggies. Read on Swiss Chard Health Benefits and Nutrition Facts, and the risks and precautions involved with it.
Nutrition Facts of Swiss chard
Swiss chard is the storehouse of phytonutrients, yet pack very low calories- 19 Calories per 100 gms of fresh raw leaves.
Swiss Chard is good source of vitamin-C, vitamin-K, vitamin E, vitamin-A, Omega-3 fatty acids and essential minerals magnesium, manganese, potassium, iron, calcium, phosphorus, zinc and selenium
Health Benefits of Swiss chard
Swiss chard contains 33% of RDA of Vitamin C per 100 gms, and it helps eliminate free radicals and reactive oxygen species (ROS) from the human body. Vitamin C aids in maintaining normal connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious diseases.
Swiss chard is excellent source of Vitamin K, which is vital for bone health by promoting osteotrophic activity. They also help treat patients suffering from Alzheimer’s disease.
Swiss chard is excellent source of omega-3 fatty acids; vitamin-A, and 13 different polyphenol antioxidants that aid in heart-health and helps prevent cancer. Including colon and prostate cancers
Swiss chard is packed with high amount of fibre and protein that helps stabilize blood sugar levels, and aid diabetics.
Rich source of Vitamin A, Swiss chard promotes eyesight as Carotenes convert to vitamin A inside the body
Swiss chard is rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that aid in optimum cellular metabolic functions
Swiss chard contains good amounts of potassium that is essential component of cell and body fluids that helps controlling heart rate and blood pressure.
Risks and Precautions of Swiss chard
Individuals who are on anti-coagulant therapy such as warfarin are advised to limit Vitamin K foods, as it can increase the vitamin K concentration in the blood, and may cause toxicity.
Swiss Chard contain oxalic acid, and such foods should be taken in moderation, as it that may crystallize as oxalate stones in the urinary tract in few individuals.