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How Healthy Is Swiss Chard? 12 Health Benefits

How healthy is the Swiss chard

Swiss chard is rich in nutrients, antioxidants, vitamins and minerals. Learn about the 12 health benefits of Swiss chard and how you can incorporate it into your diet

A power house of Swiss Chard NutritionRich Vitamins K, A, C, and E, Vitamin B6, MineralsRiboflavin, dietary FiberAnd antioxidants.

Learn about the 11 health benefits of Swiss Chard and how you can incorporate it into your body Food.

12 Health Benefits of Swiss Chard

  1. Improves bone health: The Swiss Chard is a rich source Vitamin KCalcium and magnesium, which promote and prevent bone health Osteoporosis.
  2. Fighting disease: Due to the high concentration of antioxidants and Vitamin CSwiss chard protects the body from free radical damage and plays a role in preventing disease from infection. Cancer.
  3. Controls blood Sugar: Alpha glucosidase inhibits the activity of enzymes in the plant body, which helps in blood control Sugar.
  4. Improves eye health: Eating raw or cooked vegetables can prevent progress Macular degeneration, GlaucomaAnd night Blindness.
  5. Reduces Heart disease Risk: Swiss chard contains beta-carotene, which may help reduce c = Cholesterol levels And resistance Heart Such diseases Atherosclerosis.
  6. Improves kidney health: Swiss Chard reduces serum urea levels and Creatinine Protects the body and human kidneys Diabetes.
  7. Increases strength: Vegetables grow Exercise Improves endurance and athletic performance.
  8. Helps fight Cancer: There is a Swiss chard Cancer– Features that can help prevent fight Rectal cancer And Bladder cancer.
  9. Resists Iron deficiency: The vegetable keeps the blood healthy and also contains a lot of iron Hemoglobin Rich, resistant Anemia. Vitamin K helps in blood clotting and prevents excessive bleeding.
  10. Promotes hair health: Swiss chard contains biotin, which is essential for hair health.
  11. Improves brain function: Swiss chard improves cognitive efficacy and can help slow the progression of Alzheimer’s disease.
  12. Helps Weight loss: One cup of Swiss chard contains only 35 calories which makes it good Weight loss.

Can you eat too much Swiss chard?

Although Swiss chard is extremely healthy, it should be eaten in moderation. Eating too much can cause side effects such as:

  • Kidney stones: Swiss chard contains malnutrition oxalate, which can increase the oxalate excretion of urine and increase the risk of calcium oxalate stones.
  • Blood clotting barrier: If you are a blood thinner, you may want to avoid Swiss chard because of its high vitamin K content, which plays a role in blood clotting.
  • Allergies: If you are sensitive to grass PollenYou should avoid eating Swiss chard because boiling vegetables can cause rhinoconjunctivitis.

How do I cook Swiss Chard?

Swiss chard can be cooked in a variety of ways:

  • Boiling: Cover the chard with water and cook over medium heat for 1-2 minutes or until soft. Leaves and stalks should be cooked separately as stalks take longer to cook.
  • Steaming: First add the stalks, then the leaves after 3-4 minutes.
  • Fried: Fry the stalks in olive oil for 2-3 minutes before adding the chard leaves.
  • Microwave: Rinse the chard in cold water. Microwave for 1 minute until the leaves are dry.

It is important to remember, however, that some nutrients may be depleted or depleted when cooking Swiss chard. To get the most health benefits from Swiss chard, it is best to cook raw or very light.


According to the USDA, there is no difference between “part” and “service”.
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Has been medically reviewed 4/28/2022


Image Source: iStock Image

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