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Green salads should be in everybody's meals since the leaves, besides having vitamins, minerals, and other bioactive compounds that bring benefits to our body, are also high in water and fiber. Did you know that? Today, we will learn about 10 health benefits of Swiss chard.
Swiss chard is rich in insoluble fiber that helps regulate intestinal function and keeps the digestive system healthy, preventing constipation and other issues. The leaf can be eaten raw or cooked and can be added to many dishes.
Health Benefits of Swiss Chard
1. Protects Eye Health
Swiss chard has two antioxidants – zeaxanthin and lutein – which are good for eye health. They protect the retina and absorb the light that causes serious damage to the eye, like cataracts.
2. Helps with Blood Circulation
Swiss chard is a good ally for premature babies thanks to its vitamin K, which contributes to blood circulation and prevents hemorrhages in little kids, like intestinal bleeding.
3. Helps with Weight Loss
Since it is low in calories and rich in fiber, swiss chard increases the sensation of satiety.
4. Good for the Heart and Mental Health
Because of its properties that reduce cholesterol and nutrients that improve blood circulation, swiss chard is a heart-friendly food that prevents cardiovascular diseases. Its antioxidant agents also benefit mental health, as they protect the brain from neurodegenerative diseases and prevent disorders like anxiety.
5. Strengthens the Immune System
Eating Swiss chard creates a defense barrier against infections and diseases. Since it contains vitamins A, C, and K, calcium, iron, and proteins, swiss chard plays an important role in strengthening the immune system by increasing the production of antibodies and white blood cells.
6. Helps regulate blood sugar levels
The insoluble fiber allows a slower absorption of sugar by the intestines. Swiss chard is rich in antioxidants and other compounds that help reduce blood sugar levels, being an interesting option for diabetic patients and people with insulin resistance.
7. Helps with Bone Density
Eating Swiss chard stimulates a better fixation of calcium in teeth and bones. This is essential to the formation of collagen fibers in our body, thanks to the vitamins C and K and proteins found in the leaf. Calcium is essential during pregnancy, lactation, and childhood.
8. Prevents anemia
The vitamin C found in Swiss chard potentializes the absorption of iron. This mineral prevents anemia, improves logical thinking, and fights discouragement. It also reduces stress by acting on the production of cortisol, histamine, and norepinephrine. It improves mood and prevents depressive episodes.
9. Avoids Premature Aging and makes the Hair Healthier
Since one of the main functions of antioxidants is to avoid the premature aging of cells, the skin benefits when we eat Swiss chard – the compounds of this green leaf help avoid wrinkles and fine lines. The hair benefits from the presence of vitamin B7, also known as biotin. This substance gives shine to the hair and also favors hair growth by stimulating hair follicles.
10. Prevents Some Types of Cancer
Swiss chard is rich in antioxidants that prevent the damage caused by free radicals in the cells. Swiss chard can be eaten raw in salads, cooked, stir-fried, or even as a juice or smoothie, combined with fruits and raw vegetables. This dark green leaf can also be used as a homemade medicine to treat many health issues. People with kidney stones and those prone to have them should avoid Swiss chard.
This is because of oxalic acid, a compound that increases the formation of stones in the kidneys. Also, high levels of oxalic acid may lower the absorption of calcium. People who suffer from hypocalcemia must cook the Swiss chard before eating it to reduce oxalic acid. This vegetable is rich in vitamin K and must be avoided by people who take anticoagulants.
