13-Swiss Chard
Swiss
Chard, is a leafy green vegetable often used in Mediterranean cooking. The
leaves can be green or reddish in color like Bib Lettuce, chard stalks also vary
in color. Chard has been bred to have highly nutritious leaves at the expense
of the root.
Swiss
Chard was identified by a Swiss botanist and is a variety of Beta vulgaris.
Today, Swiss chard is most popular in Mediterranean countries.
Swiss
chard is nature’s ultimate multivitamin, delivering substantial amounts of 16 vitamins
and vital nutrients, and Low in calories.
with
worth of 175g Swiss chard cooked, you get more than, 775% of your
recommended daily intake of bone–strengthening vitamin K,and 214% of your day’s vitamin A, shown to help
defend against cancer and bolster vision.
dosed, For a mere 35 calories per 175g Swiss chard .
Nutrients in Swiss Chard (per175.00 grams)
- vitamin K daily needs satisfies at 715.9%
- vitamin A daily needs satisfies at 214.3%
- vitamin C daily needs satisfies at 52.5%
- magnesium daily needs satisfies at 37.6%
- manganese daily needs satisfies at 28.9%
- potassium daily needs satisfies at 27.4%
- iron daily needs satisfies at 22%
- vitamin daily needs satisfies at E16.5%
- fiber daily needs satisfies at 14.6%
- copper daily needs satisfies at 14.4%
- choline daily needs satisfies at 11.8%
- calcium daily needs satisfies at 10.1%
- tryptophan daily needs satisfies at 9.3%
- vitamin B2 daily needs satisfies at 8.8%
- vitamin B6 daily needs satisfies at 7.5%
- protein daily needs satisfies at 6.5%
- phosphorus daily needs satisfies at 5.7%
- vitamin B1 daily needs satisfies at 4%
- folate daily needs satisfies at 3.9%
- zinc daily needs satisfies at 3.8%
- biotin daily needs satisfies at 3.5%
- vitamin B3 daily needs satisfies at 3.1%
- vitamin B5 daily needs satisfies at 2.8%
- Calories (35) daily needs satisfies at 1%
Health Benefits
- Anti Cancer :
Swiss chard is
one of the super foods that is known for its cancer preventative properties
thanks to the fiber, chlorophyll, phytochemicals, and other plant pigments it
contains. Studies have found that leafy green vegetables are particularly
beneficial against colon cancer.
- Antioxidant and Anti-Inflammatory Benefits :
The reason
Swiss chard is so colorful is because it is one of the most antioxidant-rich
foods on the planet. It contains beta-carotene, vitamin E, vitamin C, zinc,
lutein, zeaxanthin, quercetin, kaempferol, and many other disease fighting
antioxidants.
- Blood Sugar Regulation benefits:
Rich in
syringic acid and fiber and syringic acid, Swiss chard help to regulate blood sugar levels.
TOP 15 Foods for a Long and Healthy Life
TOP 15 Foods for a Long and Healthy Life
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