Consuming leafy greens and other vegetables high in chlorophyll along with grilled meats may hinder some of their carcinogenic effects. Swiss chard contains an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.
Studies suggest that it can also reduce the symptoms of peripheral neuropathy or autonomic neuropathy in people with diabetes. It may also protect against retinopathy, damage to the blood vessels that can affect people with diabetes.
However, the alpha-lipoic acid studied was given intravenously. Some studies have suggested that oral intake is not sufficiently effective. Adequate vitamin K consumption can improve bone health. Vitamin K modifies bone matrix proteins, improves calcium absorption, and reduces urinary excretion of calcium. Low intakes of vitamin K have been associated with a higher risk of bone fracture.
One way to increase vitamin K intake is by consuming leafy greens such as Swiss chard, arugula, and spinach. These also add extra calcium to the diet. One gram cup of raw Swiss chard contains micrograms mcg , of vitamin K. The recommended daily allowance in the United States is mcg for men and 90 mcg for women. This suggests that a higher intake of nitrates may enhance exercise tolerance during long-term endurance exercise. In one study , beetroot juice, also high in dietary nitrates, improved performance by 2.
It improved it by 2. Swiss chard has a similar nitrate content to beetroot. A review published in suggests that an additional intake of nitrates probably has little or no effect on exercise performance, especially in trained athletes.
However, the beneficial effects of nitrates on the cardiovascular system may mean it can improve quality of life for those with cardiovascular, respiratory, or metabolic diseases. These conditions can make daily living difficult because of a lack of oxygenation. Look for Swiss chard with firm, deep green leaves.
Smaller leaves will be tenderer and have a milder flavor. When the plant is mature, outer leaves are broken off or snipped at the stalk. By harvesting the outer leaves, the inner leaves will continue to grow allowing for continued harvest.
Stir-fry in a pan with garlic and olive oil until the garlic browns and chard leaves are soft. Sprinkle with salt and pepper, and serve! Swiss Chard by admin. Uncategorized , Vegetables. September 1, Pickled chard stems. How do you prepare Swiss chard to eat? Heat oil in a large heavy skillet over medium high heat. Add chopped chard stems, garlic, onion, salt, thyme, nutmeg and pepper and cook, stirring often until the onions are starting to brown, 6 to 8 minutes.
Add chopped cleaned Swiss chard leaves, 2 tablespoons water and cover. Let wilt, 2 to 4 minutes. How do you make Swiss chard less bitter? Can you eat Swiss chard everyday? Fast facts about Swiss chard Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A. Swiss chard can be eaten raw or cooked. Does Swiss chard grow back every year? Chard is a biennial plant, meaning it has a two year life cycle, but it is cultivated as an annual in the vegetable garden and harvested in its first season of growth.
Once it begins to flower and set seed in its second year, its leaves turn bitter and unpalatable. What is Swiss chard called in the UK? Swiss chard recipes. Swiss chard is also called chard, leaf beet, seakale beet, white beet and spinach beet. Different varieties may have red, pink, white or yellow stalks, rub chard has red ribs, for example. Does Swiss chard have another name? Chard is known by a number of other popular names, including Swiss chard, silverbeet, bright lights, seakale beet, white beet, strawberry spinach, leaf beet, Sicilian beet, Chilian beet, Roman kale, spinach beet, crab beet, perpetual spinach, or mangold.
Chard can beaten raw or cooked. Does Swiss chard come from beets? Beets Beta vulgaris var. Chard is raised for its large leaves and stems, and beets are raised both for greens and roots.
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