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Swiss Chard

Background: 

Swiss chard is a tall dark leafy green vegetable that is in the same family as beets and spinach.  In fact you could venture to say that its flavor is almost a highbred of these two vegetables. With pungent and slightly salty notes, chard often had an undertone of sweetness when cooked, similar to that of beets.  Its wide leaves fan out from a yellow, white or red crisp stalk. This vegetable will wilt down substantially when cooked, concentrating its wonderful flavors and nutrients! 

 

Benefits of Swiss Chard: 

  • Good source of vitamin A, which supports both immune and eye health, as well as protein synthesis. 
  • Excellent source of vitamin K, which plays an essential role in bone health and blood clotting. 
  • An excellent source of vitamin C, a powerful antioxidant involved in immune function, as well as collagen production. 
  • An excellent source of magnesium, an important mineral in bone health, nervous system function and blood glucose (sugar) control. 
  • An excellent source of copper, which is involved in wound healing, immunity, pigmentation and development of healthy teeth and bones. 
  • Good source of fibre, which helps us feel full and satisfied and aids in weight management. Fibre can also help control blood glucose (blood sugar) levels, keeps us regular and has the potential to lower cholesterol levels. 

 Nutritional Value of 1 cup (250 mL) of Raw Swiss Chard: 

  • 7 calories 
  • 1 g carbohydrate 
  • 1 g protein 
  • 0.1 g fat 
  • 1 g fibre 
  • Over 100% of daily vitamin A and vitamin K requirements 

 Did you know? 

Essential nutrients that are involved in bone metabolism and support include vitamin K, magnesium and calcium. Guess what?  Swiss chard is a wonderful source of all of them making it strong vegetable to consume for bone health! 

 Recipes: