8 Health Benefits Of Swiss Chard



Published on: 17-Jan-2023


10 min read


Updated on : 02-Dec-2023




Ritika Sharma


8 Health Benefits Of Swiss Chard

8 Health Benefits Of Swiss Chard

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Swiss chard is a nutritional vegetable. One cup contains more than three times the recommended daily intake of vitamin K. Silver beet, spinach beet, everlasting spinach, crab beet, and mangold are some other names. In addition, Swiss chard, like other leafy greens and beet relatives, includes significant nitrates, which have been demonstrated to manage medical conditions like blood pressure, reduce the required amount of oxygen during exercise, and improve athletic performance. It is often beneficial for weight managemen as well.

Dark, leafy green veggies are among the highest in nutritional density. Although kale is frequently regarded as the king of greens, Swiss chard is as outstanding in terms of nutritional value.

This article will teach you all you need to know about Swiss chard, including its nutrition, health advantages, and drawbacks.

Table Of Contents

1. Nutritional Value Of Swiss Chard

2. Health Benefits Of Swiss Chard

3. Adverse Effects Of Swiss Chard

4. The Final Say

5. FAQs

Nutritive Value Of Swiss Chard

A 36-gram (g) of raw swiss chard has the following nutrients, according to the USDA National Nutrient Database:

  • Calories: 7 kcal
  • Protein: 0.65 g 
  • Fat: 0.07 g 
  • Carbohydrate: 1.35 g (including 0.6 g of fibre and 0.4 g of sugar)

A 36-g of cooked Swiss chard contains:

  • Iron: 0.65 mg  
  • Magnesium: 29 mg 
  • Phosphorus: 17 mg 
  • Potassium: 136 mg 
  • Vitamin C: 10.8 mg 
  • Vitamin A: 110 mcg 
  • Vitamin E: 0.68 mg 
  • Vitamin K: 298 mcg 
  • Folate: 5 mcg 

8 Health Benefits Of Swiss Chard

 Health Benefits Of Swiss Chard

1. Improves Bone Health

Swiss chard is high in vitamin K and calcium, which are necessary for bone health. According to one research, bones contain over 99% of the calcium in the body. Calcium is required regularly for bone growth. Vitamin K boosts bone density and lowers fracture risk. According to research, increasing vitamin K consumption by up to 90 micrograms per day for females and 120 micrograms per day for males can improve bone health by 50%. K vitamins (K1 and K2) are essential for normal bone function. A lack of vitamin K has also been linked to a higher risk of osteoporosis.

2. Boosts Heart

According to one rat research, swiss chard leaves contain flavonoids and have hypolipidemic action, which helps to manage cholesterol levels. Green leafy vegetables are also proven to lessen the risk of cardiovascular disease. Potassium is also abundant in leafy greens. Potassium deficiency has been associated with heart problems and ischemic heart disease. More study is needed, however, to understand the cardioprotective properties of swiss chard in people fully.

3. Promotes Vision

Carotenoids included in Swiss chard can lessen the incidence of eye illness. Green vegetables generally include vitamins A, C, and beta-carotene, all of which help avoid eye issues. In addition, leafy greens include lutein and zeaxanthin, which can lower the risk of severe age-related macular degeneration (AMD), cataracts, and glaucoma. A study by McMaster University in Hamilton discovered that eating antioxidant-rich fruits and vegetables protects against glaucoma. In addition, antioxidant vitamins and lutein can help slow the progression of AMD.

4. Improves Digestion

Did you realise that meals high in fibre help with bowel movements? Fibre may also aid with weight loss, according to research. In addition, swiss chard's anti-inflammatory qualities may aid in reducing inflammation in the digestive system and regulating bowel motions. However, more research is needed to fully grasp the benefits of swiss chard in people.

5. Boosts Hair Growth

Biotin, found in Swiss chard, is directly related to hair health. Biotin promotes hair development by stimulating hair follicles. It may help enhance hair structure and shine. More study is needed in this area, though.

6. Fights Diabetes

Swiss chard has traditionally been used as a folk treatment to reduce blood glucose levels. An Istanbul University study on diabetic rats discovered that chard extract had a liver-protective effect. Swiss chard includes alpha-lipoic acid, an antioxidant that decreases glucose levels, promotes insulin sensitivity, and aids in the reduction of oxidative damage. Swiss chard's high fibre content is also accountable for lowering blood sugar levels. A diet heavy in leafy greens can also reduce the risk of diabetes.

7. Manages Blood Pressure

Swiss chard has anti-hypertensive effects and may help lower blood pressure. Green leafy vegetables are rich in dietary nitrates. Therefore, they could have vascular benefits (reducing blood pressure and decreasing the development of blood clots). According to one study by the University of Urbino Carlo Bo in Italy, Swiss chard extract contains antioxidants and flavonoids that aid in preventing hypertension. However, more research is needed to fully grasp the benefits of Swiss chard.

8. Reduces Cancer Risk

Swiss chard extracts have antioxidants and anti-proliferative effects that protect against colon cancer. According to one study, Swiss chard extracts include apigenin flavonoids like vitexin, which have anti-proliferative effects on cancer cells. Consumption of foods high in vitamins A, E, and C and minerals such as zinc, calcium, and selenium may help lower cancer risk. Swiss chard also includes chemicals that inhibit mitotic activity (cell division) in breast cancer cells.

Adverse Effects Of Swiss Chard

Swiss chard is usually thought to be safe for most individuals. However, because it is strong in oxalic acid, it can induce kidney stones, stomach discomfort, lower blood pressure, and nausea if used in excess. People at high risk of getting kidney stones should see their doctor or a dietician before eating Swiss chard. In addition, individuals on blood thinners should consult their doctor before ingesting Swiss chard. The leafy vegetable includes vitamin K, which is important for blood clotting and can interact with blood-thinning drugs.

The Final Say

Swiss chard is a green leafy vegetable high in nutrients. It is high in fibre, vitamins, minerals, and antioxidants, all your body requires. You may cook it on its own or add it to soups, greens, stir-fries, frittatas, pasta, and other dishes.

Swiss chard consumption may reduce the risk of some chronic diseases, boost weight reduction, help you maintain good blood sugar levels, and support cardiovascular health.

It is also a versatile vegetable that goes well with several dishes and can be used in various recipes.


1. What is the taste of swiss chard?

In terms of taste, swiss chard is frequently almost like spinach. When eaten raw, it has a rustic, somewhat bitter flavour; when cooked, it has a little sweeter, softer flavour.

2. What is preferable swiss chard or kale?

Swiss chard is more nutritious than kale. Swiss chard has higher levels of vitamin A, riboflavin, and pantothenic acid and lower levels of saturated fat.

3. Is swiss chard a superfood?

Swiss chard is high in nutrients. It is a superfood since it includes a wide range of vitamins, minerals, and dietary fibre.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories