Name one leafy vegetable that is simply awesome for the eyes and extremely nutritious – yes, you got it right, it’s Swiss chard.

Swiss chard is a dark green leafy vegetable that has different colours. It has different stalks and veins. This nutritious leafy vegetable is rich in antioxidants and has anti-inflammatory properties, which can help with a variety of health conditions. Swiss chard can improve bone health, manage diabetes, lower blood pressure, reduce the risk of developing malignant diseases, and support heart health.

What is Swiss Chard?

Swiss chard is part of the Chenopodiaceae Family and is commonly called silverbeet or perpetual spinach, leaf beet beet, seakalebeet or leaf beet. It is delicious raw or cooked. You can also find it in bright yellow, rhubarb, ford hook giant and red chard varieties.

Many health conditions can be treated with its rich nutritional profile and high antioxidant and anti-inflammatory qualities.

May improve bone health

Swiss chard is rich in vitamin K and calcium, which are essential for maintaining bone health. As per one study, nearly 99% of the body's calcium is found in bones. Regular calcium intake is needed for bone development. Vitamin K improves bone mineral density and reduces fracture rates. Researchers state that an increased intake of vitamin K, up to 90 micrograms per day for females and 120 micrograms per day for males, can increase bone health by 50%. K vitamins (vitamin K1 and K2) play a key role in proper bone function. Also, a low intake of vitamin K is linked with an increased risk of osteoporosis.

May help manage diabetes

Swiss chard has been used as a folk remedy for lowering blood glucose levels. A study conducted by Istanbul University on diabetic rats found that the extract of chard has a protective effect on the liver. High levels of fibre in Swiss chard are also responsible for lower blood sugar levels. A high intake of green leafy vegetables can also reduce the risk of diabetes.

May Reduce Blood Pressure

Swiss chard is said to possess anti-hypertensive properties and may help reduce blood pressure. In general, green leafy vegetables are high in dietary nitrates and may have vascular effects (lowering blood pressure and inhibiting blood clot formation). As per one study conducted by the University of Urbino Carlo Bo, Italy, Swiss chard extract has antioxidants and flavonoids that help prevent hypertension. To fully understand the benefits of Swiss chard, further research is needed.

May Reduce the risk of developing cancer

The extracts of Swiss chard have antioxidant and anti-proliferative properties. Swiss chard extracts contain Apigenin flavonoids, such as Vitexin, that show the anti-proliferative effect on malignant cells. Intake of foods rich in vitamins A, E, and C, and minerals like zinc, calcium, and selenium may help reduce disease risk.