Health BENEFITS of Swiss Chard:
High in Vitamin K
- essential for proper blood clotting and wound healing
- assists in transporting calcium to the bones
- helps prevent bone loss and bone fractures
(see full list here)
High in Vitamin A (Carotenoids)
- works as an antioxidant fighting free radicals
- promotes healthy eyes, bones, and skin
- supports fertility and reproductive health
(see full list here)
High in Vitamin C
- works as an antioxidant fighting damaging free radicals
- assists the body in making collagen protein
- helps strengthen the immune system
(see full list here)
High in Magnesium
- aids in muscle contraction and relaxation
- helps create and repair the genetic material DNA and RNA
- supports healthy blood pressure
(see full list here)
High in Copper
- aids in producing ATP, the body's main source of energy
- helps release stored iron to make oxygen-carrying red blood cells
- assists in making and maintaining strong connective tissues
(see full list here)
Good Amounts of:
MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup chopped Swiss chard, raw = approximately 7 calories)
MACRONUTRIENT BREAKDOWN
(grams per 1 cup Swiss chard, raw)
1.3g
Carbohydrates
.6g
Protein
.1g
Fat
FIBER & NATURAL SUGARS
(grams per 1 cup Swiss chard, raw)
.6g
Fiber*
.4g
Natural Sugars*
NET CARBS
(grams per 1 cup Swiss chard, raw)
.7g
Carbohydrates – Fiber = Net Carbs
*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.
*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)
Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.