High in Antioxidants

Swiss chard nutrition is thought to contain up to 13 different types of polyphenol antioxidants alone. In 2004, researchers were also able to identify 19 different types of betaxanthin antioxidants in Swiss chard nutrition, as well as nine types of betacyanins among the different varieties of chard. One of the primary flavonoid antioxidants found in the leaves of chard is called syringic acid. Syringic acid is known for regulating blood sugar levels, making it the object of much research over recent years as diabetes diagnosis rates have continued to increase. Something else noteworthy about Swiss chard nutrition? Its anti-aging antioxidants also help prevent cancer, heart disease, eye and skin disorders, neurodegenerative disorders, and much more.

Protects Heart Health

A 2016 meta analysis found evidence that regular intake of leafy greens leads to a significant (15.8 percent) reduced incidence of cardiovascular disease. The range of antioxidants found in Swiss chard benefits heart health in multiple ways, such as by lowering levels of inflammation and normalizing blood pressure, since Swiss chard can help turn off pro-inflammatory reactions. These reactions can worsen high cholesterol, high blood pressure, and increase the risk of suffering from a heart attack, stroke or another form of cardiovascular disease. Swiss chard is considered an anti-hypertensive vegetable because it contains many trace minerals that are crucial for proper circulation, blood vessel health and heartbeat regulation. Magnesium, potassium, copper, iron and calcium, for example, are all minerals found in Swiss chard nutrition that work together to aid in red blood cell formation, nerve signaling, blood vessel constriction and help control blood pressure levels.

Helps Prevent Diabetes

Swiss chard nutrition has been praised for making the leafy green a powerful blood sugar regulator. Swiss chard has nutrient properties that are believed to be one of the best vegetables for people with prediabetes, diabetes, or other forms of metabolic syndrome or insulin resistance. Certain flavonoids found in Swiss chard help inhibit activity of an enzyme called alpha-glucosidase, which breaks down carbohydrates into simple sugars. Therefore, studies show that Swiss chard consumption may make it easier to maintain a steadier blood sugar level. This makes Swiss chard an anti-hypoglycemic vegetable and one of the best foods to incorporate into a blood sugar-stabilizing diet. Another unique benefit of Swiss chard is its effect on pancreatic beta cells. Beta cells in the pancreas are responsible for producing insulin, the hormone that controls blood sugar. It’s believed that Swiss chard may help pancreatic beta cells regenerate and therefore helps control insulin production more effectively. In addition to its special phytonutrient abilities, Swiss chard is high in fiber, with almost four grams per one-cup serving of cooked chard. Fiber helps slow down the release of sugar in the bloodstream following a meal, in addition to having heart health and digestive health benefits

Maintains Bone Health

Swiss chard is a great source of vitamin K and calcium, two key nutrients needed to maintain a strong skeletal structure. Ninety-nine percent of the body’s calcium is stored within the bones, where it is needed to help maintain bone strength and mineral density and prevent weak bones that can lead to fractures. Just one cup of cooked Swiss chard provides more than 700 percent of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health. It reduces fracture rates because it activates osteocalcin, the major non-collagen protein that helps form bones. This nutrient found in Swiss chard helps modulate bone metabolism, aids in bone growth and protects the body from bone mineral loss common in the aging process. Additionally, a number of other nutrients are found in chard that support skeletal health, including iron, magnesium, potassium, and vitamins A and C.

Improves Digestion

Swiss chard benefits digestive health by helping reduce inflammation within the digestive tract and regulating bowel movements that draw toxins out of the body. Swiss chard’s phytonutrient betalains are excellent for supporting detoxification by acting as anti-inflammatories and antioxidants within the gut. Swiss chard also contains about four grams of dietary fiber in just one cup of cooked greens, which helps regulate blood sugar levels, improves colon and digestive health, prevents constipation and diarrhea, and also helps you to feel fuller in the process.

Helps Maintain Healthy Brain Function

Many studies show that regularly eating vegetables with high betalain levels provides significant protection against certain oxidative stress-related disorders, which includes neuro-degenerative diseases. Betalains and the other antioxidants found in Swiss chard nutrition defend brain cells from mutation, protect from DNA damage, reduce free radicals and lower the risk of disorders, including Alzheimer’s and Parkinson’s disease. A 2018 study published in Neurology concluded, “Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.”

Protects Eye and Skin Health

Yet another benefit of Swiss chard nutrition is that this vegetable is an excellent source of carotenoids called lutein and zeaxanthin, which have been getting significant research attention lately due to their ability to protect vision and ward off eye disorders, such as glaucoma.

Benefits Nerve and Muscle Function

Swiss chard provides a high amount of magnesium, potassium, calcium and other minerals that are crucial for muscle and nervous system health. Swiss chard nutrition contains an impressive 38 percent of the daily magnesium needs for every one-cup serving of cooked chard, which helps improve circulation and reduce muscle cramps and pain that can result from a Magnesium deficiency. Swiss chard’s high level of magnesium can also help prevent stress-related symptoms that take a toll on the nervous system, including insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.