Cruciferous vegetables have been in the spotlight for quite some time. Together with allium vegetables, they are known for their cancer-fighting abilities, among other beneficial properties. But oftentimes, when researchers study cruciferous vegetables or health articles mention them, they highlight broccoli, Brussels sprouts, cabbages and kale. Only a few shine a spotlight on Swiss chard, another cruciferous vegetable that’s considered a nutrient powerhouse and a superfood in its own right, as previously noted. Here Joanne Washburn, Food.news, reflects on reasons to add Swiss chard to your diet:
“If you’re looking for a new leafy green to add to your daily routine, try Swiss chard. This leafy vegetable belongs to the amaranth family (Amaranthaceae) and is actually a variety of beets. However, beets are normally cultivated for their roots, whereas Swiss chard is usually grown for its large, crisp veined leaves.
Despite its name, Swiss chard isn’t native to Switzerland. Instead, this leafy vegetable got its name after a Swiss botanist “discovered” it in the 1700s. Swiss chard is actually native to the Mediterranean region, where it remains a very popular vegetable. Today, Swiss chard is also known as spinach beet or silverbeet.
Here’s why you should incorporate Swiss chard into your diet:
1. It provides essential nutrients.
Swiss chard is a nutrient powerhouse. It’s packed with several essential vitamins and minerals, as well as potent antioxidants. Here’s what one cup of raw Swiss chard contains:
- Vitamin K: 249 percent of the Daily Value (DV)
- Vitamin A: 12 percent of the DV
- Vitamin C: 12 percent of the DV
- Iron: 4 percent of the DV
- Copper: 7 percent of the DV
- Magnesium: 7 percent of the DV
- Manganese: 6 percent of the DV
2. It reduces inflammation.
Potent antioxidants in Swiss chard, such as vitamins A and C, reduce inflammation, especially the chronic type. When you have chronic inflammation, your body’s inflammatory response can eventually damage healthy cells, tissues and organs. Over time, this can lead to DNA damage and tissue death, which are linked to the development of several chronic diseases, including cancer.
3. It lowers blood pressure levels.
Swiss chard contains calcium, magnesium and potassium, three minerals that lower blood pressure by relaxing and widening the arteries. Studies have shown that people whose diets are low in these minerals are more likely to have high blood pressure.
4. It can help prevent cancer.
Eating Swiss chard may help lower your risk of cancer. That’s because Swiss chard contains a number of potent cancer-fighting compounds, such as quercetin, beta-carotene and betalains. In one study, researchers found that Swiss chard extract prevented human cancer cells from proliferating.”
Read More … Article Source: https://www.food.news/2021-08-04-8-reasons-to-eat-swiss-chard.html
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