Chard, like other leafy greens, is a powerful vegetable. As part of the beet family, it is packed with nutrients, vitamins, phytochemicals and antioxidants that can benefit your overall health. Chard is scientifically known as Beta vulgaris L. var. cicla, but is more often called spinach beets, silver beets, crab beets or mangolds.
Its rich color and flavor make it a great addition to many dishes, from salads to casseroles. Additionally, the nutrients in chard may help support bone, endocrine, and heart health, among other health benefits.
Research has shown that low potassium, calcium and magnesium levels may be linked to high blood pressure. Each mineral helps regulate blood pressure through its own unique mechanism, and chard contains all three.
Calcium helps regulate blood volume through its role in blood vessel contraction, causing blood vessels to contract and relax when necessary. Potassium also affects the contraction of blood vessels through its role in muscle function. It plays an essential role in electrical signaling in the sympathetic nervous system and heart. Magnesium, on the other hand, regulates sodium and potassium in and out of the cells.
Chard cannot replace medications recommended by your healthcare provider, but it can be a useful vegetable for people making lifestyle changes to lower their blood pressure.
Bones lose their strength as you age, putting you at increased risk of bone fractures. Eating leafy greens like Swiss chard can help increase the calcium levels in your diet, but the real benefit lies in their vitamin K content. Chard is rich in vitamin K, which plays a very influential role in bone health. Vitamin K can help improve calcium absorption and reduce urinary calcium production, increasing bone mineral density and preventing osteoarthritis.
Vitamin K is a cofactor for the enzymatic reactions involved in protein synthesis for blood clotting and bone metabolism. The recommended dietary allowance (RDA) for adult men and women is 120 and 90 micrograms (mcg), respectively. One cup of chard provides 299 mcg of vitamin K, meaning even a small serving can provide enough vitamin K for the day.
Chard is rich in alpha-lipoic acid (ALA), an antioxidant linked to improved insulin sensitivity and lower glucose levels. ALA supplementation can positively influence insulin secretion and nerve conduction, making it a commonly prescribed drug for people with diabetic polyneuropathy, which affects sensory and motor nerves that branch from the spinal cord to the arms, hands, legs and feet.
Current research shows that ALA can increase glucose uptake by activating insulin receptors, but there is a need for continued research to better understand its role in glucose metabolism. Additionally, ALA may provide protective benefits for pancreatic beta cells, which play a critical role in insulin secretion.
ALA may be more effective in the form of supplements than through diet, but researchers don’t take this into account. Chard can be a useful green vegetable for people with diabetes. However, it cannot replace insulin therapy as prescribed by a healthcare provider.
Swiss chard contains chlorophyll, which is believed to exhibit cancer-fighting properties, although evidence in humans remains scant. Chlorophyll can inhibit the absorption and bioavailability of carcinogens and help eliminate carcinogens that have not been metabolized.
High-fiber diets have also been linked to a reduced risk of cancer. Research continues to point to fiber’s protective role in preventing many cancers, including stomach, esophageal, colon, breast, colorectal and pancreatic cancers. Dietary fiber can increase stool volume while shortening stool transit time, efficiently removing waste from the body.
One cup of Swiss chard contains approximately 0.6 grams (g) of fiber. While that may not seem like a significant amount of fiber, one cup of green leafy vegetables contains 1.35 g of carbohydrates, meaning it is a nutrient-dense vegetable. Chard may be beneficial for those trying to increase their fiber intake without consuming excess carbohydrates.
Recent research indicates a beneficial relationship between dietary nitrates and muscle efficiency. Nitrates can have healthy cardiovascular effects by opening blood vessels and thereby improving oxygen consumption during physical activities. Leafy greens are among the top foods rich in nitrates, and Swiss chard has a higher concentration of nitrates than many other varieties, including spinach and lettuce.
More research is needed on nitrates and their effects on athletic performance. However, athletes who want to improve their cardiovascular performance through increased dietary nitrate intake may benefit from adding Swiss chard to their meals or snacks. You can add chard to your protein shakes or other supplements.
Chard is a nutritious leafy green. According to the U.S. Department of Agriculture’s FoodData Central, one cup of raw Swiss chard provides:
- Calories: 6.8
- Fat: 0.07 grams
- Carbohydrates: 1.35 grams
- Fiber: 0.6 grams
- Egg white: 0.65 grams
- Sodium: 76.7 milligrams (mg)
- Vitamin C: 10.8 mg
- Vitamin A: 110 mcg
- Vitamin K: 299mcg
- Calcium: 18.4 mg
- Potassium: 136 mg
- Magnesium: 29.2mg
Low in calories and high in nutrients, chard is an efficient way to add fiber and micronutrients to a well-balanced diet. For example, one cup provides 12% of the daily value of vitamin A and vitamin C. Those who need to moderate their vitamin K intake may need to monitor their chard consumption, as one cup provides 249% of the vitamin’s daily value.
Vitamin K may counteract the anticlotting effects of blood-thinning medications, so those who benefit from the medication should seek advice from their healthcare provider or registered dietitian before incorporating the vegetable into their diet.
Those taking blood-thinning medications, such as Coumadin or warfarin, should watch their vitamin K intake. Vitamin K plays an important role in blood clotting and can affect your International Normalized Ratio (INR), a value that indicates how quickly your blood clots.
However, those taking blood thinners do not need to completely eliminate vitamin K-rich foods such as leafy greens. The key is consistency. Those taking blood thinners should not suddenly increase or decrease their intake of the vitamin.
One cup of chard provides 249% of the daily value of vitamin K, a significant increase in vitamin value for those who do not consume it regularly. A registered dietitian can help navigate vitamin K levels in foods and recommend ways to safely incorporate foods into a healthy diet.
Chard can be a great addition to a balanced diet. Tips for consuming this nutritious vegetable include:
- Chard that is deep green in color and has firm leaves provides the most flavor.
- Smaller leaves are more tender and have a mild flavor.
- Store chard in the refrigerator to keep it fresh.
- Chard can be eaten raw in salads and on sandwiches.
- Chard can be boiled, fried, stewed or added to soups, stews and stir-fries.
Chard, a green leafy vegetable from the beet family, is often overlooked despite its many health benefits. It is low in calories and rich in micronutrients that can support overall health through multiple mechanisms. For example, one cup of chard provides 12% of the daily value for vitamins A and C and 249% for vitamin K.
Thanks to its ALA content, Swiss chard can help manage blood glucose control in people with diabetes, and due to its antioxidant properties, it can help fight oxidation in cells and protect against certain cancers. And while a serving of chard doesn’t contain significant amounts of calcium, magnesium and potassium, it contains all three minerals, which can help lower blood pressure.
Chard can be included in a balanced diet in many ways. However, those taking blood thinners should monitor their intake and ensure they consume them consistently to avoid changes in their INR. A registered dietitian is well equipped to answer questions about leafy greens and their role in a healthy diet.