Swiss chard, also known as silverbeet, and sometimes just referred to as spinach, is a powerhouse of phytonutrients, calcium and protein. A tall leafy green vegetable with glossy dark green leaves and thick white stems, Swiss chard can also come in rainbow varieties with purples, yellow and reds in the stalks and leaf veins.
The dark green leaves are a rich source of vitamins C, E and K, beta-carotene and other antioxidants as well as the minerals zinc, iron, copper and calcium.
Controlling Blood Sugar with Swiss Chard
Swiss chard contains a major flavonoid, syringic acid, which animal studies show inhibits an enzyme, alpha-glucosidase, which breaks down carbohydrates into simple sugars. When this enzyme is stopped, fewer carbohydrates get converted to sugar and so blood sugar levels stay steadier. Although there aren’t yet any human studies of syringic acid, this blood sugar-stabilising action seems to be especially effective after a meal.
Extracts of chard have also been trialled in laboratory studies for their effect on cells of the pancreas. While it’s not known what component of chard is responsible, the chard extract helps pancreas cells to regenerate and continue producing insulin.
These studies of the effects of chard on the pancreatic cells of diabetic rats were conducted by Bolkent S, Yanarda R, Tabakolu-Ouz A et al. 'Effects of chard (Beta vulgaris L. var. Cicla) extract on pancreatic B cells in streptozotocin-diabetic rats: a morphological and biochemical study', was published in J Ethnopharmacol. 2000 Nov;73(1-2):251-9.
Swiss chard’s impressive amount of fibre - nearly 4 grams in a cooked cupful - and a similar amount of protein, help maintain stable blood sugar levels, since fibre and protein help slow the speed of food through the digestive tract.
Bone Health Benefits of Eating Swiss Chard
The high calcium content of this dark green leafy vegetable is readily absorbed. Together with magnesium and its high levels of Vitamin K - more than six times the recommended daily amount in one cup of cooked leaves - chard supports healthy bones.
While most people know that calcium is vital for strong bones, the role of Vitamin K is less well-known. Vitamin K1 not only prevents excessive action by osteoclasts, the cells that break down bone, but, converted by bacteria in our intestines to vitamin K2, it activates osteocalcin, the major non-collagen protein in bone, to hold the calcium in place.
Chard’s Antioxidants and Anti-inflammatory Action
About three dozen antioxidant phytonutrients have been identified in Swiss chard. Many of these antioxidant phytonutrients are responsible for its colourful stems, stalks, and leaf veins.
As well as reducing oxidative stress, these phytonutrient antioxidants also act as anti-inflammatory agents, lowering the risk of chronic inflammation. They do this by altering the action of inflammatory enzymes, or preventing inflammatory messaging molecules from being made.
Chronic low level inflammation, together with excessive oxidative stress, has been shown to increase the risk of obesity, atherosclerosis, type 2 diabetes, high blood pressure, and several forms of arthritis. Eating phytonutrient-rich Swiss chard regularly can help lower the risks of developing or exacerbating these conditions.
What’s in Swiss Chard
- Vitamins – C, E, K, A, B2, B3, B5 and B6
- Minerals –magnesium, manganese, zinc, calcium, iron, copper
- Phytonutrients –beta-carotene, lutein, and zeaxanthin, and flavonoids quercetin and kaempferol. and folate
- Protein
- Fibre
Health Benefits of Swiss Chard
- Diabetes control – regulates blood sugar and helps pancreas produce insulin
- Antioxidants – fight free radicals and help prevent cancers
- Anti-inflammatory – lower inflammatory responses in arthritis
- Bone health – Vitamin K, calcium and magnesium promote bone growth
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Sue Cartledge - I'm a science, health, nutrition and lifestyle journalist, fascinated by the way the physical world operates in all its forms, and how ...
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