Health Benefits of Swiss Chard

Swiss chard is a leafy green vegetable and nutritional powerhouse – a very good source of vitamin A, C, and K, and a good source of dietary fiber, iron, potassium, and magnesium.

Health benefits of Swiss Chard

Here are nine of the useful health benefits of eating Swiss chard:

1 – Antioxidants

Swiss chard is rich in antioxidants and includes disease fighting compounds like vitamin C, vitamin E, kaempferol, lutein, quercetin, zeaxanthin, zinc, and beta-carotene. Antioxidants are essential to help fight-off illnesses and diseases.

A 100-gram serving of Swiss chard (raw) has only 19 calories.

2 – Blood sugar

Swiss chard is high in syringic acid and fiber, which is useful for its ability to control blood sugar levels. Eating more leafy green vegetables is certain to benefit suffers of diabetes.

3 – Bones

This leafy green vegetable is rich in calcium, which is essential for strengthening the teeth and bones. A 1 cup serving of Swiss chard has about 98 mg of calcium. Plus, the magnesium and vitamin K content is useful in the development of the strong, dense bones. By avoiding osteoporosis, it is possible to fight-off one of the most painful conditions related to the bones.

4 – Cancer

Swiss chard has plenty of nutritional qualities for preventing certain cancers, such as the phytochemicals, chlorophyll, and fiber content. Eating more leafy green vegetables in the diet is believed to help lower the risk of colon cancer.

Swiss chard is a very good source of vitamin A, C, K, potassium, magnesium, iron, and dietary fiber.

5 – Brain

Eating Swiss chard is useful for its ability to ensure proper nervous system and brain function is maintained because of the formation of the protective layer near the nerves called the myelin sheath. The vitamin K content in this leafy green vegetable is one of the major reasons to help with brain health. Plus, it is a very good source of potassium which further helps to maintain the well-being of the brain.

6 – Eyes

A 1 cup serving of Swiss chard (raw, cooked, or steamed) can provide virtually 100% of the daily need of lutein, which can do wonders for maintaining and improving the vision. Eating this vegetable has the ability to fight-off a variety of eye illnesses that are common in later life.

7 – Diabetes

Diabetics must maintain the healthy blood sugar levels which is possible with the addition of Swiss chard or similar leafy green vegetables in the diet. Swiss chard is rich in syringic acid, which is a flavonoid that helps to control blood sugar and minimize potential dangerous situations.

Swiss chard is low-fat and low-calorie, which makes it perfect for those wishing to lose weight.

8 – Blood circulation

Swiss chard is appreciated for its ability to help promote proper blood circulation. The health of the circulatory system is given a boost because of the iron and vitamin K content. Plus, it has the extra benefit of helping to prevent anemia.

9 – Hair

The high levels of vitamin A, vitamin C, and biotin in Swiss chard makes it a perfect vegetable to improve the health of the hair, and ensure it stays silky, long, and strong.

Swiss chard nutrition facts

  • Swiss chard is rich in vitamins and minerals including vitamin E, iron, potassium, manganese, vitamin C, vitamin A, and vitamin K.
  • It is a good source of vitamin B-6, zinc, riboflavin, selenium, phosphorus, niacin, thiamin, and calcium.
  • This leafy green vegetable has 13 types of polyphenol antioxidants.
  • Swiss chard is high in protein and fiber, which is useful to stabilize blood sugar.

Swiss Chard – FAQs

Q. Is Swiss chard good for you?

A. Swiss Chard has high nutritional value which gives it the ability to detoxify the body, increase bone strength, prevent heart disease, lower blood pressure, fight-off inflammation, boost the immune system, improve digestion, and prevent certain cancers.

Q. Are Swiss chard stems edible?

A. Yes, the juicy leafstalks are completely edible with a savory and delicious taste and easily used in a variety of recipes.

Q. What to do with Swiss chard?

A. Swiss chard is closely related to spinach and beets with a similar taste. This leafy green vegetable is easy to use in a variety of dishes, from casserole, soup, cakes, salads, and more.

Q. What does Swiss chard taste like?

A. Swiss chard has a taste profile similar to spinach and beets which is slightly salty, pungent, and bitter.

Q. What is a good substitute for Swiss chard?

A. A very good substitute for Swiss chard is likely to include black kale, mustard greens, or spinach.


How to Cook Swiss Chard (Video)


Further reading:

  1. How to Prepare Swiss Chard
  2. Swiss Chard Recipes
  3. USDA National Nutrient Database