7 Health Benefits Of Swiss Chard

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7 Health Benefits Of Swiss Chard
7 Health Benefits Of Swiss Chard
KayaWell Expert

Swiss Chard Benefits for Health

Swiss chard is a leafy green vegetable that is scientifically classified as Beta vulgaris subsp. cicla, and it belongs to the family Chenopodiaceae. Swiss chard is actually a common name, but in reality, you can simply call the vegetable ‘chard’. However, for our purposes, we will continue to refer to it as Swiss chard. It is closely related to beets, and actually has the same scientific classification, but beets are usually cultivated for the roots, while Swiss chard is grown for its leaves. Swiss chard is usually eaten raw in salads, cooked, or sauteed. Let’s find out the Swiss Chard Benefits for Health.

Swiss chard has been around cultural diets for many centuries, probably for as long as beets, which go back thousands of years. However, since the two subspecies are so similar, it is difficult to trace the exact lineage or native region of swiss chard. However, it is grown most commonly and easily in the Norther Hemisphere, and is very popular as an ingredient for Mediterranean cooks. The first documented use of chard in cooking was in Sicily.

Nutritional value of Swiss chard

According to the United States Department of Agriculture (USDA), Swiss chard leaves and stalks contain relatively high levels of vitamins, fibers, and minerals. It was identified as a potentially rich source of essential nutrients and phytochemical compounds such as carotenoids and polyphenols . Other components are as follows.

Compound Amounts per 100 g.

Water 92.66 g

Energy 19 kcal

Protein 1.80 g

Total lipid (Fat)s 0.20 g

Carbohydrates 3.74 g

Dietary Fiber 1.6 g

Sugar 1.10 g


Folates 14 µg

Choline 18 mg

Niacin 040 mg

Pantothenic acid 0.17 mg

Pyridoxine 0.99 mg

Riboflavin 0.09 mg

Thiamin 0.04 mg

Vitamin A 6116 IU

Vitamin C 30 mg

Vitamin E 1.89 mg

Vitamin K 830 µg


Calcium 51 mg

Copper 0.18 mg

Iron 1.80 mg

Magnesium 81 mg

Manganese 0.36 mg

Phosphorous 46 mg

Selenium 0.9 µg

Zinc 0.36 mg

Sodium 213 mg

Potassium 379 mg

Also Read: Health Benefits of Yellow Bell Pepper

Heath Benefits Of Swiss Chard

1. Manage Diabetes

Perhaps one of the most important benefits of Swiss chard is its ability to regulate the blood sugar levels in our body. Syringic acid is one of the unique flavonoids found in Swiss chard, and it has a very unusual ability. It inhibits the activity of a specific enzyme named alpha-glucosidase. This means that less cards are broken down to simple sugars, which allows the blood sugar levels in the body to remain stable, and prevent the plunges and peaks that are so dangerous for diabetic patients, or for those people who are at a high risk of developing diabetes.

2. Bone Health

Swiss chard has a significant amount of calcium in those leaves, which means that Swiss chard is a major boost for bone health. Calcium, as well as the other minerals found in this vegetable help to stimulate bone growth and development, including magnesium and vitamin K.

3. Brain Booster

Swiss chard is a valuable source of both potassium and vitamin K, both of which are found in significant amounts in the brain, and are integral parts of boosting cognitive development and abilities. Add some Swiss chard to your diet and expand your mind!

Also Read: Benefits Of Star Anise

4. Blood Circulation

Iron and copper are both essential elements of red blood cells, and without those two minerals, people can develop anemia, which shows itself as weakness, fatigue, stomach disorders, and lack of concentration. By ensuring a proper amount of red blood cells by eating food like Swiss chard, you can increase circulation of the blood and oxygenation of essential organs within the body.

5. Blood Pressure and Heart Health

The anti-inflammatory and phytonutrient antioxidants found in Swiss chard, along with potassium, all contribute to reducing blood pressure and stress on the cardiovascular system. Some hypertension is due to pro-inflammatory enzymes within the body, which the organic compounds in Swiss chard are able to neutralize. Therefore, Swiss chard protects those who eat it from a variety of conditions like atherosclerosis, heart attacks and strokes.

Also Read: Health Benefits Of Sunflower Seeds

6. Eye Care

Swiss chard has a huge amount of beta-carotene, which has been linked in many ways to optimal eye health and a reduction in macular degeneration, glaucoma, night blindness, and other vision-related conditions.

Blood Circulation (Improve)
Diabetes: Type II
Heart Disease
Increase in blood pressure
Bone and Joint