Swiss Chard, what looks like an exotic farmer’s market find for food snobs is actually one of the most nutritious vegetables you can find. Its vitamins, minerals and phytonutrients (particularly carotenoids) make it a powerhouse. It’s full of beta carotene, a precursor to Vitamin A that boosts immunity and protects vision. And there’s more: swiss chard also packs one third of your daily Vitamin C requirements and a dose of Vitamin E to boost immunity and prevent oxidative tissue damage.
But walking down the leafy green aisle at your local market might seem overwhelming–what the hell are you supposed to do with Swiss Chard? You’d be surprised how versatile it is. Swiss Chard can be incorporated into soups, salads, rice dishes, and even pizza. Here is the nutrition breakdown of Swiss Chard and some delicious recipes to make use of this powerful veggie:
Per 1 cup cooked, boiled, and drained (without added salt)
Fiber: 3.7 g = 15% of Daily Recommended Intake (DRI)
Magnesium: 150mg = 47% of DRI
Vitamin C: 31.5mg = 42% of DRI
Vitamin E: 3.31mg = 22% of DRI
Vitamin K: 572.8mcg = 636% of DRI